Avocado Cold Pasta Salad is a refreshing and creamy dish that perfectly blends the richness of avocado with the crispness of fresh vegetables and the heartiness of pasta. It’s a simple yet flavorful recipe that works well as a side dish for barbecues, potlucks, or even as a light meal on its own. The star of the dish is ripe avocado, which adds a buttery smooth texture and a natural creaminess that eliminates the need for heavy mayonnaise-based dressings.

FULL RECIPE:

Ingredients

• 8 ounces rotini pasta
• 1 ripe avocado, mashed
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ¼ cup cucumber, diced
• ¼ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon garlic powder
• Salt and pepper to taste

Directions

1. Cook the rotini pasta according to the package instructions. Drain and rinse under cold water to cool.
2. In a large bowl, combine the mashed avocado, olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper. Mix until smooth.
3. Add the cooled pasta, cherry tomatoes, red onion, cucumber, and feta cheese to the bowl. Toss to coat everything evenly in the avocado dressing.
4. Sprinkle with fresh parsley and adjust seasoning to taste.
5. Serve immediately or refrigerate for 30 minutes for enhanced flavors.

Nutrients

• Calories: 320 kcal
• Carbohydrates: 40g
• Protein: 8g
• Fat: 15g
• Fiber: 6g
• Sodium: 280mg

Why You’ll Love This Recipe

This Avocado Cold Pasta Salad is more than just a side dish—it’s a complete, nutrient-packed meal that satisfies both your taste buds and your hunger. The combination of fresh vegetables and creamy avocado makes it light yet filling. Unlike traditional pasta salads that rely on mayonnaise-based dressings, this recipe uses avocado and olive oil for a naturally creamy, healthier alternative. It’s a fantastic dish for those following a vegetarian diet, and it can easily be modified to be dairy-free or gluten-free by using plant-based feta cheese and gluten-free pasta. It’s also perfect for meal prep, as it holds up well in the fridge for a couple of days.

The Role of Avocado in This Salad

Avocado plays a crucial role in this dish, both in terms of texture and nutrition. It replaces the need for processed dressings by providing a natural, smooth, and creamy consistency. Avocados are known for their numerous health benefits, including:

• Heart Health: They contain monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart disease.
• Nutrient Density: Avocados are rich in vitamins such as B6, C, E, and K, along with essential minerals like potassium and magnesium.
• Gut Health: The fiber in avocados promotes digestion and supports a healthy gut microbiome.

How to Customize This Recipe

One of the best things about this recipe is its versatility. Here are a few ways you can modify it based on your preferences:

• Protein Boost: Add grilled chicken, shrimp, salmon, or even chickpeas for extra protein.
• Dairy-Free Option: Swap feta cheese for a dairy-free alternative or nutritional yeast for a cheesy flavor.
• Extra Crunch: Include toasted pine nuts, slivered almonds, or sunflower seeds for added texture.
• Spice It Up: If you love a bit of heat, mix in a pinch of red pepper flakes or chopped jalapeños.
• More Greens: Toss in spinach, arugula, or kale to increase the nutritional value.

Serving Suggestions

Avocado Cold Pasta Salad pairs well with various dishes, making it an excellent choice for different occasions. Here are some ideas on what to serve with it:

• Grilled Proteins: This salad complements grilled chicken, salmon, or shrimp beautifully.
• Burgers and Sandwiches: Serve it as a refreshing side with veggie burgers, turkey burgers, or sandwiches.
• Soup and Salad Combo: Enjoy it alongside a bowl of gazpacho or a light vegetable soup.
• Taco Night Addition: Serve it as a side dish with tacos, burritos, or quesadillas.

The Nutritional Benefits of Avocado Cold Pasta Salad

Avocado Cold Pasta Salad is not just a delicious and refreshing dish—it’s also packed with nutrients that offer numerous health benefits. This salad is a great way to incorporate healthy fats, fiber, and essential vitamins into your diet while enjoying a flavorful meal. Whether you’re looking for a light lunch, a healthy side dish, or a meal-prep option, this salad provides both taste and nourishment.

Heart-Healthy Fats and Their Benefits

One of the main reasons this pasta salad is so nutritious is because of the avocado. Avocados are rich in monounsaturated fats, which help reduce bad cholesterol levels and promote heart health. Unlike processed salad dressings that are high in trans fats and additives, avocado provides a natural, creamy alternative that supports cardiovascular wellness.In addition, olive oil adds another layer of heart-healthy fats to the dish. Olive oil is known for its anti-inflammatory properties, which may help lower the risk of heart disease, improve brain function, and support overall well-being. Together, avocado and olive oil create a smooth, delicious dressing that enhances the pasta salad without compromising its health benefits.

Fiber-Rich Ingredients for Digestion and Satiety

This recipe is an excellent source of dietary fiber, thanks to its combination of fresh vegetables and whole grain pasta (if used). Avocados themselves are loaded with fiber, which aids digestion and helps maintain a healthy gut. Fiber is essential for regulating blood sugar levels, reducing cravings, and keeping you full for longer.

Storage and Meal Prep Tips

This salad is best enjoyed fresh, but if you need to store leftovers, follow these tips:

• Refrigeration: Store in an airtight container in the fridge for up to 2 days.
• Avoid Browning: Since avocado tends to brown over time, adding extra lemon juice can help preserve its color and freshness.
• Refreshing Leftovers: If the salad looks dry after being stored, mix in a little olive oil or more mashed avocado before serving.

Conclusion

Avocado Cold Pasta Salad is the perfect balance of creamy, crunchy, and refreshing flavors, making it a go-to dish for any occasion. Whether you need a quick weekday lunch, a potluck contribution, or a healthy side dish, this salad has you covered. With its rich nutrient profile and customizable options, it’s a must-try for anyone looking to enjoy a wholesome and delicious meal. The best part? It’s incredibly easy to make and requires minimal effort while delivering maximum flavor. Try this recipe today, and you’ll see why it’s a favorite among salad lovers!