Creamy Kale Avocado Pasta (Green Sauce Recipe)

This creamy avocado kale pasta is easy to make and nutrient-dense- perfect for a healthy mid-week meal. Best of all, this green pasta can be made in under 20 minutes and is dairy-free, oil-free, and packed with health-boosting veggies!

If you’re looking for a mid-week meal that’s quick, healthy, and low-effort, then you’ve found it in this creamy kale pasta (aka green pasta or pasta Verde). With a combination of kale and avocado, this green pasta sauce is not only a gorgeous color, but it’s also packed with nutrients. My Creamy Vegan Alfredo and Vegan Mac n’ Cheese are happy to step aside for the day when this plant-powered green pasta shows its’ face!

Nutrient-Dense Creamy Avocado Kale Pasta

Kale is often described as being one of the most nutrient-dense foods on the planet; with over 100% of our daily vitamin C, 200% of our daily vitamin A (beta-carotene), and almost 700% our daily vitamin K. That’s not where it ends though, as it also contains lower levels of manganese, calcium, potassium, and magnesium. More so, it includes 3g protein per cup of raw kale and is incredibly low-calorie too.

As you can imagine, the various vitamins and minerals within kale mean that this leafy veg is packed with antioxidants too. The result is an ingredient containing several health effects, including improving heart health, being anti-inflammatory, anti-viral, and even anti-depressant. Not to mention having anti-cancer effects, too!

In comparison, avocado certainly isn’t lacking in the nutrient department. Avocados contain 20 different vitamins and minerals, including more potassium than a banana, various B vitamins, vitamin E, C, K, and folate. Avocados are also packed with heart-healthy fats (great for this oil-free pasta sauce!) and gut-friendly fiber which contribute to a long list of health benefits.

Best of all, though, this healthy pasta sauce contains lots of nutrients, but it’s still creamy, rich, and packed with flavor without tasting super ‘healthy’.

The Green Pasta Ingredients

• Pasta: I used rice noodles but feel free to use the pasta of your choice, i.e., gluten-free, grain-free, regular. For a low-carb option, you could use zucchini noodles.
• Kale: Curly kale will work great for this green pasta. Feel free to use Tuscan kale (also called Dinosaur kale, Lacinato kale, and Cavolo Nero) though too. Remove any particularly large pieces of kale stem, if you prefer. If you aren’t a fan of kale, you could use spinach instead or other leafy greens like chard or collard greens.
• Avocado: This will add a rich creaminess to the oil-free pasta sauce.
• Milk: Use any dairy-free milk that you’d like, such as soy milk, oat milk, almond milk, coconut milk, etc.
• Garlic: Feel free to adjust the amount of garlic used based on personal preference.
• Nutritional yeast: For a slightly cheesy, savory ‘seasoning.’
• Seasonings: Italian herbs and salt and pepper
• Lime juice: This will add a touch of ‘brightness’ to the healthy pasta sauce. You could use lemon juice instead.

For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.

Optional Add-Ins

• Herbs: You can add some fresh herbs such as basil or parsley. Mint may also work.
• To Sprinkle: I love to use this vegan Parmesan over pasta dishes to a small handful of crushed nuts/seeds like toasted pine nuts, walnuts, cashews, etc.
• Vegetables: This avocado pasta is the perfect pairing with tons of different veggies; bell peppers, zucchini, peas, corn, tomatoes, chickpeas (including these crispy chickpeas), mushrooms, sun-dried tomatoes, olives, pumpkin/squash, asparagus, broccoli, etc.

How To Make Creamy Kale Pasta

Step 1: Cook the pasta and kale

• Cook your favorite pasta in boiling salted water until al dente (as per the package instructions).
• Add the kale to the pasta water and cook it for 2-3 minutes before removing it with a fork or tongs and transferring it to a blender.

Step 2: Blend the green pasta sauce

• Add all the remaining sauce ingredients to the blender and blend into a smooth and creamy sauce.

If you want the creamy sauce to be thinner, you can add a little more plant-based milk or pasta water.

• Taste the sauce and adjust any of the seasonings if necessary.

Step 3: Assemble the pasta

• Drain the pasta and transfer it to bowls. Pour over the sauce, stir to combine, and then, optionally, garnish with red pepper flakes and enjoy!

Turn this kale avocado pasta into a pasta bake by adding to a baking dish, topping with some breadcrumbs and vegan cheese then broil for just a few minutes. Just note that the flavor of avocado changes as it’s heated (which some people don’t like at all).

How To Store?

You should enjoy this green avocado pasta immediately for the best flavor. While you can store any leftovers for an extra day or two, I’ve found that the taste ‘mellows’ over time. The color will also become less vibrant as the avocado browns.

I wouldn’t recommend freezing the pasta Verde sauce as I think the texture and flavor will be negatively impacted.

Recipe Notes & Variations

• If you prefer less ‘bite’ from your garlic, you can add it to the pasta water at the same time as the kale. Alternatively, you could sauté it lightly, but I prefer to avoid getting an extra pan dirty.
• A high-speed blender is key to a smooth and creamy pasta sauce! You could use a food processor; however, it won’t be quite as smooth as the blender.
• Reserve a little of the starchy pasta water – this can be added to the green pasta sauce and will help it adhere to all the nooks and crannies of your pasta of choice.
• Depending on what veggies you want to add to the pasta, you could still use the one-pot that’s cooking the pasta. Place a heat-proof colander in the pot, down into the water, with the veg inside. That way, they’ll cook AND be easy to remove.

More Avocado Recipes

If you have a lot of ripe avocados at home and are looking for more avocado recipes, then check out the following delicious vegan dishes:

• Mexican-inspired Avocado Salad
• Avocado Chickpea Pizza
• Chickpea Tacos With Avocado
• Vegan Chocolate Pie

Other Vegan Pasta Recipes

If you enjoyed this creamy kale pasta, then you might like a look at some of my other vegan pasta recipes, including:

• Easy Lemon Pasta With Creamy Sauce 
• Garlic Butter Pasta
• Creamy Pumpkin Pasta Bake
• Vegan Pasta Bake
• Easy Vegan Pasta Salad (oil and mayo-free)
• Roasted Red Pepper Pasta

You may also want to check out this larger list of 16 Vegan Pasta Recipes you’ll fall in love with!

If you try this green kale avocado pasta recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan and #elavegan – I love seeing them.