Mediterranean Creamy Avocado Pasta Salad
This pasta salad is a dreamy mix of tender pasta, creamy avocado-based dressing, fresh Mediterranean veggies, olives, and herbs. It’s light yet indulgent — perfect for summer lunches, picnics, or meal prep. Naturally dairy-free and vegan-friendly with no mayo or cream!
⏱ Time
Prep 15 minutes
Cook Pasta 10 minutes
Assemble 5 minutes
Total ~30 minutes
Ingredients
For the Pasta Salad:
8 oz pasta (rotini, fusilli, or penne work great — whole wheat optional)
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, thinly sliced
1/3 cup Kalamata olives, sliced
1/4 cup sun-dried tomatoes, chopped
1/4 cup fresh parsley or basil, chopped
Optional: crumbled feta (or vegan feta)
For the Creamy Avocado Dressing:
1 large ripe avocado
2 tablespoons olive oil
Juice of 1 lemon
1 clove garlic
1 tablespoon red wine vinegar or white balsamic
2 tablespoons water (to thin)
Salt & pepper, to taste
Optional: pinch of cumin or oregano for extra flavor
Instructions
1. Cook Pasta:
Bring a large pot of salted water to a boil. Cook pasta until al dente according to package directions. Drain and rinse under cold water to cool. Set aside.
2. Make Dressing:
In a blender or food processor, blend avocado, olive oil, lemon juice, garlic, vinegar, water, salt, and pepper until creamy and smooth. Adjust thickness with more water if needed.
3. Prepare Salad Ingredients:
In a large bowl, combine cooled pasta, cherry tomatoes, cucumber, red onion, olives, sun-dried tomatoes, and herbs.
4. Toss Together:
Pour avocado dressing over the salad and gently toss to coat everything evenly. Taste and adjust salt, pepper, or lemon as needed.
5. Serve or Chill:
Serve immediately or refrigerate for 30 minutes to let the flavors develop. Garnish with extra herbs or crumbled feta if using.
Notes
Make ahead: Best eaten within 1–2 days since avocado can oxidize slightly.
Protein boost: Add chickpeas, grilled chicken, or tuna for a heartier dish.
Vegan-friendly: Naturally vegan as written — just skip or sub the cheese.
Low-carb option: Use lentil or chickpea pasta, or spiralized zucchini.
Nutritional Information
Calories ~390 kcal
Protein ~11 g
Carbohydrates ~40 g
Fiber ~9 g
Fat ~22 g
Saturated Fat ~3 g
Sodium ~250 mg