Quick and Easy Recipes

Creamy Avocado Sauce – Nutrient Packed

Hi Vegetarian Carnivores! We are back today with another really simple and delicious recipe, starring one of my all time favorite ingredients: avocados! I eat them with everything, and sometimes I even just squeeze a bit of lime juice onto a half and eat it directly from the shell. Some might say I have a problem, but I choose to ignore such negativity. LOL ok so without further ado, let’s get started on the best ever creamy avocado pasta sauce! 4 ingredients, 5 minutes to make, no excuses for not making it!

Healthy fats and more!

Did you know that avocados are CHOCK FULL of nutrients? 20 distinct nutrients, to be specific. Most people know avocados to be full of healthy fats, and this is true! 1/2 medium-sized avocado has approximately 7.5 grams mono unsaturated heart healthy fats as well as around 1 gram of poly unsaturated fats. Both healthy, they help to lower LDL “bad cholesterol” and can even help diabetics control their blood sugar!

But did you know all the other benefits of avocado? Half an avocado gives about 4.5 grams dietary fiber, and this is great news for people who may be on a calorie deficit for weight control or other health reasons, because fiber helps you feel full for extended periods of time! Empty calories can only do so much in the short term, so fiber is something we should all pay attention to!


Avocados have an impressive spread of micro nutrition as well! There are not too many foods (at least that I can think of on the spot) that have this robust of a spread of micro nutrients. For example, niacin, thiamine, riboflavin, and vitamin B6 all belong to the B complex family – a category of water-soluble vitamins. Vitamins C, also present, is a water-soluble vitamin as well. Avocados also have vitamins E and K, which are fat soluble and classified as essential.

So to recap (and to get to the actual recipe that you are probably scrolling for at this point), avocados taste amazing and are full of the good stuff. Let’s get going.

The Sauce

This sauce is one of my favorites to use on pasta. It is smooth, creamy, and tangy, just the way I like it. And with just 4 ingredients (literally just 4 ingredients for this!!), you can make it pretty much anytime! To get the creamy texture, I used the avocados as they were just about to go bad- so they were super flavorful and very soft at this point.

You can even feel free to use it as a dipping sauce with crusty bread or tortilla chips. Really, the sky is the limit!

Ingredients (3-4 servings)

  1. 2 large very ripe avocados
  2. 2 tbsp olive oil
  3. Juice of 1/2 lemon
  4. Salt, to taste


  1. Place all ingredients in a bowl and immersion blend OR throw together in a food processor and blend on high (if your avocados are not very ripe).


This simple and delicious recipe will keep in the fridge for about 4-5 days in an airtight container. The avocado will oxidize a bit and get slightly brown, but should taste all the same. I prefer to eat it right after I make it because the process is so quick!

Give it a try and leave me a comment below!

See you soon!

Janani <3 <3


  1. I love your site and layout.  This was an smooth and easy read.  I didn’t have to go looking for any of the instructions or ingredients. A lot of time it is hard finding all of the recipes and instrcutions through all of the pictures and advertisements.  I also have made a lot of avocado cream in my day and this is a great recipe that is easy to make but tastes great.  You are spot on with the immersion blender.  If you want is extra creamy then the immersion blender is the way to go.

    1. Thank you so much Eric! Yup, I don’t know what i would do without my immersion blender! It is my secret weapon for many dishes! I hope you enjoy it 🙂

  2. Avocados are a huge part of the ketogenic diet. They are full of fats, which keep you satiated for a long time. I used to put them in everything until I stopped being able to digest them too well. They make smoothies very creamy. The mild flavor goes well with chips and salsa. This recipe would make great guacamole. 

    1. They are so full of wonderful nutrition indeed! You can easily turn this into guac by mashing the ingredients together instead of immersion blending 🙂

  3. Thanks Janani, My daughter is in love with avocado. I’m the one that has to aquier the avocado taste. I would dice it on rice but that’s not working for me. This sauce looks similar to the one my daughter makes, only its better. I will definitely give this recipe a try. I will have it with Jollof rice and with pasta. I’ll also send this link to my daughter. Keep up the good work! 

    1. I’m right there with your daughter- in love with avocado! Ooh avocado over Jollof rice sounds heavenly! I hope you enjoy it

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