Edamame and Avocado Protein Pasta – Creamy, Bright, and Satisfying
This is the kind of weeknight dinner that tastes fancy but comes together fast. A creamy avocado sauce clings to warm pasta, while edamame adds a gentle bite and a punch of plant protein. Lemon, garlic, and fresh herbs keep it bright and balanced, so it doesn’t feel heavy.
You’ll get a silky finish without cream, cheese, or a long list of ingredients. It’s easy to customize, meal-prep friendly, and just as good cold as it is warm.
Ingredients
Method
- Boil the pasta: Bring a large pot of salted water to a boil. Cook the pasta until just al dente. Reserve about 1 cup of pasta water before draining.
- Warm the edamame: Add the shelled edamame to the pot during the last 2–3 minutes of the pasta cooking time. This heats it through without overcooking.
- Blend the sauce base: In a blender or food processor, add the avocados (pitted and scooped), lemon zest, 2 tablespoons lemon juice, garlic, olive oil, and herbs. Season with 1/2 teaspoon salt and a few grinds of black pepper.
- Adjust consistency: Blend, then add a splash of hot pasta water. Blend again until silky. You want it pourable but thick enough to coat the pasta. Add more water as needed.
- Taste and tweak: Adjust with more lemon, salt, or pepper. Add red pepper flakes if you like heat. For a savory boost, blend in 1–2 tablespoons nutritional yeast or a little Parmesan.
- Toss it all together: Return the drained pasta and edamame to the warm pot. Add the avocado sauce and toss gently over low heat for 30–60 seconds, adding splashes of pasta water to loosen. Don’t cook the sauce—just warm it through.
- Add greens (optional): Toss in the spinach or arugula until just wilted. The residual heat will do the job.
- Finish and serve: Plate the pasta and top with extra herbs, lemon zest, and toasted seeds or nuts for crunch. Add a final grind of pepper.
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Get Your Program TodayWhat Makes This Special
This recipe combines the comfort of pasta with the freshness of a green sauce that takes minutes to make. The avocado gives you a rich, velvety texture without dairy, and the edamame quietly boosts the protein.
Lemon and basil bring a fresh lift that keeps the dish from feeling rich or dull. It’s simple, delicious, and works for both busy nights and relaxed weekends.
- High protein, plant-based: Edamame and optional protein pasta deliver a filling meal.
- Creamy without cream: Avocado blends into a smooth sauce with just a little pasta water.
- Fast: The sauce is ready before the pasta is done.
- Customizable: Add greens, swap herbs, or top with nuts or seeds for crunch.
Shopping List
- Pasta: 12 ounces of spaghetti, linguine, or short pasta (or use chickpea/edamame pasta for extra protein)
- Edamame: 1 1/2 cups shelled, thawed if frozen
- Avocado: 2 ripe Haas avocados
- Lemon: 1 large lemon (zest and juice)
- Garlic: 2–3 small cloves
- Olive oil: 2–3 tablespoons
- Fresh herbs: 1/2 cup fresh basil or cilantro (lightly packed)
- Baby spinach or arugula (optional): 2 cups
- Red pepper flakes: A pinch, to taste
- Salt and black pepper: To taste
- Nutritional yeast or grated Parmesan (optional): For a savory note
- Toasted toppings (optional): Pumpkin seeds, pine nuts, or chopped almonds
How to Make It
- Boil the pasta: Bring a large pot of salted water to a boil. Cook the pasta until just al dente.
Reserve about 1 cup of pasta water before draining.
- Warm the edamame: Add the shelled edamame to the pot during the last 2–3 minutes of the pasta cooking time. This heats it through without overcooking.
- Blend the sauce base: In a blender or food processor, add the avocados (pitted and scooped), lemon zest, 2 tablespoons lemon juice, garlic, olive oil, and herbs. Season with 1/2 teaspoon salt and a few grinds of black pepper.
- Adjust consistency: Blend, then add a splash of hot pasta water.
Blend again until silky. You want it pourable but thick enough to coat the pasta. Add more water as needed.
- Taste and tweak: Adjust with more lemon, salt, or pepper.
Add red pepper flakes if you like heat. For a savory boost, blend in 1–2 tablespoons nutritional yeast or a little Parmesan.
- Toss it all together: Return the drained pasta and edamame to the warm pot. Add the avocado sauce and toss gently over low heat for 30–60 seconds, adding splashes of pasta water to loosen.
Don’t cook the sauce—just warm it through.
- Add greens (optional): Toss in the spinach or arugula until just wilted. The residual heat will do the job.
- Finish and serve: Plate the pasta and top with extra herbs, lemon zest, and toasted seeds or nuts for crunch. Add a final grind of pepper.
Storage Instructions
This pasta is best the day you make it, because avocado can dull in color over time.
That said, leftovers still taste great cold or at room temperature. Store in an airtight container for up to 2 days. Press a piece of parchment or plastic wrap directly onto the surface to limit browning.
If the sauce thickens in the fridge, loosen with a splash of warm water or lemon juice before serving.
Why This is Good for You
- Protein and fiber: Edamame and optional legume-based pasta help keep you fuller longer, supporting steady energy.
- Heart-healthy fats: Avocado and olive oil provide monounsaturated fats that support heart health and satiety.
- Micronutrients: Lemon, herbs, and greens offer vitamin C, folate, potassium, and antioxidants.
- Balanced meal: The mix of carbs, fat, and protein makes this a satisfying one-bowl dinner.
Pitfalls to Watch Out For
- Overcooking the pasta: Go for al dente. Overcooked pasta turns mushy once you toss it with the sauce.
- Cooking the avocado sauce: Heat can make avocado taste bitter and lose its fresh flavor. Warm it gently, don’t simmer.
- Skipping the pasta water: That starchy liquid is key for a silky, clingy sauce.
Save at least a cup.
- Under-seasoning: Avocado needs salt and lemon to pop. Taste and adjust before you toss with the pasta.
- Using underripe avocados: They won’t blend smoothly. Choose avocados that yield slightly when pressed.
Alternatives
- Protein swap: Use chickpeas or white beans instead of edamame.
For a pescatarian twist, add flaked salmon.
- Pasta options: Try whole-wheat pasta for more fiber, or use chickpea/edamame pasta for even more protein.
- Herb variations: Basil is classic, but cilantro or parsley work. Add mint for freshness.
- Citrus twist: Swap lemon for lime if using cilantro and adding chili for a brighter, punchier flavor.
- Extra veggies: Peas, sautéed zucchini, blistered tomatoes, or roasted broccoli are great additions.
- Crunch factor: Top with toasted pumpkin seeds, pine nuts, or crushed pistachios for texture.
- Creaminess boost: Blend in a spoonful of tahini or Greek yogurt (if not vegan) for extra body.
FAQ
Can I make the sauce ahead of time?
You can blend the sauce up to 6 hours ahead. Press plastic wrap directly onto the surface and refrigerate.
It may darken slightly but will still taste great. If it thickens, whisk in warm water and a squeeze of lemon before tossing with hot pasta.
What if I don’t have a blender?
Mash the avocado with a fork until very smooth. Finely chop the herbs and garlic, then stir everything together with lemon juice, olive oil, and a splash of hot pasta water.
It won’t be as silky, but it will still be delicious.
Is this dish good cold?
Yes. It makes a lovely pasta salad. If serving cold, brighten it up with extra lemon juice and herbs right before eating, and add a drizzle of olive oil if it seems dry.
How can I make it spicier?
Add more red pepper flakes, a pinch of cayenne, or blend in a small jalapeño.
If using jalapeño, remove the seeds for medium heat or leave them in for a kick.
Can I add cheese?
Absolutely. Parmesan, pecorino, or crumbled feta all work. Start with a small amount, taste, and adjust so the cheese doesn’t overpower the lemon and herbs.
What protein pasta works best?
Chickpea and edamame pastas hold up well and deliver a lot of protein.
Rinse them briefly after draining if they seem sticky, then add pasta water when tossing with the sauce to keep it glossy.
How do I keep the sauce green?
Use fresh lemon juice and cover the sauce surface to reduce air exposure. Toss with hot pasta right before serving, and add extra herbs for a vibrant finish.
In Conclusion
Edamame and Avocado Protein Pasta is a quick, nourishing meal that feels both fresh and comforting. The sauce is silky and bright, the texture is satisfying, and the ingredients are simple.
Keep this recipe in your back pocket for busy nights, relaxed weekends, or anytime you want a hearty, plant-forward dish that doesn’t weigh you down. With a few pantry staples and a couple of ripe avocados, dinner is practically done.
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