Zucchini Noodles with Avocado Cream Sauce

Zucchini noodles with avocado cream sauce makes a perfect side dish or light meal for summer. Add some grilled shrimp or chicken for a heartier meal.

*This post has been updated (7/5/2017) to include a video (scroll down to watch). The video uses a spiralizer versus the julienne peeler I used in the original pictures. Feel free to use either tool for your zucchini noodles!

It’s been just over a month since Ulysses got home from the police academy and is now around all week again.

Zucchini noodles with avocado cream sauce makes a perfect side dish or light meal for summer. Add some grilled shrimp or chicken for a heartier meal.

Well, “around” is relative with 12-hour shifts, but from a cooking perspective, he’s eating meals at home more or less.

And among all the adjustments that take place when you go from 1 to 2 people living in a house, the food thing has definitely been one of the harder ones for me to get used to again.

OJ containers are finished in 3 days flat..

Bunches of bananas vanish in 2 days. (I live with a primate, not a human)

Every meal is followed by a “second meal” of either cereal, oatmeal or a pb&j sandwich.

Bacon and eggs need to be replenished twice a week now.

I won’t even get into how annoying it is that all this food can be consumed with absolutely no repercussions on the scale for a certain someone….

So, here I’ve been trying to “bulk” up meals for this bottomless pit known as my husband and guess what that means?

Creamy avocado zucchini noodles are a healthy gluten-free alternative to pasta.

More grains, more dessert, more of pretty much everything. But it hasn’t just been him eating it…as I looked in the mirror the other day with my bathing suit on I was like “hmm, this looked a lot better on in February…”

So I had a get real conversation with myself, told Ulys that I’m done playing the European “shove everything you can eat in your face” wife role and going back to cooking how I normally would.

To which he replied (in typical male fashion) “um, that’s fine. I don’t care.”

Which brings us to zucchini noodles.

Last week, I would’ve boiled up some water and thrown in some whole wheat Barilla thinking it would be a more satisfying meal for that man I live with.

This week, I’m happy with my julienne peeler + zucchini and a creamy avocado sauce that’s the perfect way to celebrate what summer has to offer.

Zucchini noodles with creamy avocado sauce is a deliciously healthy vegetarian meal.

How To Make Zucchini Noodles with Avocado Cream Sauce

Zucchini noodles are all the rage lately and they couldn’t be an easier base for so many easy healthy recipes!

Julienne peeler

The cheaper (although a bit more tedious way) to make zucchini noodles is with a julienne peeler. I have had that one for years and its done me well. It gets the job done producing straight strands of zucchini noodles (or whatever other vegetable you use it on) but it has its limitations.

The julienne peeler really only works well on soft fleshed vegetables and it will take you some time as its a pretty manual process. Side note – it’s the best tool for making eggplant noodles.


Recently, I upgraded to a spiralizer.

It’s a bit more expensive but a much more heavy duty gadget.

It gives you 4 different shapes of noodles (including the classic curly-q you see in this squash noodle recipe and works on almost any squash, vegetable and fruit you can imagine like in this winter root vegetable salad this yogurt tahini Mediterranean carrot salad or these garlickly butternut squash noodles.

The pictures in this post show the zucchini noodles made with the julienne peeler but the video shows them made with the spiralizer so you can get an idea of the difference.

Once you have your zucchini noodles made, whichever way you decide to do it, the avocado cream sauce comes together in just minutes!

Also try Thai chicken zucchini noodles or Chinese chicken zoodles (<– zucchini noodles “other” name).

Ingredients For the Avocado Cream Sauce

The avocado cream sauce is kind of a mix between a pesto and guacamole with these simple ingredients:

  • avocado
  • fresh basil
  • cucumber
  • garlic
  • almond or coconut milk
  • salt and pepper

You throw everything into a food processor or blender until smooth and that’s it!

It’s refreshing and creamy and you can really use this sauce as a base for so many things. It’d be great on grilled chicken or fish.

I tossed the sauce with the zucchini noodles, added some cherry tomatoes and ate this as a light meal. If you wanted to add some protein, any grilled meat or some shrimp would make this a well-rounded meal.

If you love this recipe, make sure to also check out creamy tomato zucchini noodles for another easy zucchini noodle recipe idea. And don’t miss creamy pesto spaghetti squash noodles either!

Zucchini Noodles with Avocado Cream Sauce

Zucchini Noodles with Avocado Cream Sauce

Yield: 4 servings
Prep Time: 10 minutes
Total Time: 10 minutes

Zucchini noodles with avocado cream sauce makes a perfect vegetarian side dish for summer.


  • 4 small (or 2 large) zucchini, ends trimmed and made into noodles with a julienne peeler or spiralizer
  • 1 avocado
  • 1/2 a cucumber, chopped
  • juice of 1/2 a lemon
  • 1 clove garlic
  • 2 tablespoons almond or coconut milk
  • about 8 leaves of basil
  • salt & pepper
  • halved cherry tomatoes & basil leaves for garnish


  1. Place zucchini spirals in a large bowl.
  2. In a food processor, combine the remaining ingredients and process until smooth.
  3. Toss the zucchini with the avocado sauce until fully coated.
  4. Garnish with cherry tomatoes and basil leaves, season with more salt & pepper to taste.

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Nutrition Information:

Amount Per Serving: Calories: 565.67Total Fat: 38.3gCarbohydrates: 53.76gProtein: 13.58g


Please leave a comment & rating below or share a photo on Instagram and tag @runningtothekitchen


    1. Running to the Kitchen Post author

      they do a little…but not nearly as much as avocado does by itself. I think the lemon helps keep the browning at bay. Tasted fine 2 days after even with the slight brown tint :)

        1. sandra

          Carb/calorie/fat count do not matter in a dish like this. When eating raw fruit and veggies eat until full. No other animal on the planet counts their calorie intake. Eat this instead of a regular meal to help loose weight and become healthier. Raw Plant based diet
          FYI this recipe is awesome, easy to make and tastes great

          1. REW @ The Training Place

            To SANDRA —- Sorry, but to some of us, the carb and fat count absolutely DO count !! Anyone who is diabetic or pre-diabetic as well as many on strict cardiac diets , HAVE to be aware of their total intake of carbs for each meal as well as their total fat intake, in order to do their part to stabilize their glycemic index. For us, it’s NOT about weight loss, it’s about managing our body’s proper chemistry and digestive functioning. Yes, most vegetables and some fruits are “free foods” , but the amount of natural sugars, aka carbs, are vitally important for us to add in to our daily intake, meal by meal, to be able to maintain a fairly consistent glycemic level. The high fat content of the avocado, albeit healthy fat, is important to know, and using coconut milk instead of almond milk also adds fat and carbs. Therefore, for those of us who are conscientious about our food intake, please be aware that we are ALWAYS looking for these details on everything we eat. “When eating raw fruits and veggies eat till full” does not and never will apply to the millions of Americans that have these health issues. Following your advice could make them ill —- NOT healthy!

          2. Rebecca Klein

            Actually carbs and calories do count. I was fully raw and gained weight. Cows don’t count their carbs and I don’t want to be a cow/heifer. Now I’m vegetarian take in consideration calories and stick to low carb fruits and vegetables. If I ate fruit all day I’d be fat. Fruit makes me gain weight like crazy.

  1. Hannah

    Oh dear, the balance between feeding my husband to his satisfaction and staying in a pair of size 6 (okay, 8) jeans is an unending battle for me. I just just made pasta a once-a-week thing and keep it gluten-free but I think that I need to give the zucchini pasta a try again soon :)

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  3. Wendy@chezchloe

    Hi there- stumbled upon you through your zucchini bread- I’m on my 2nd loaf in 2 days… And still have plenty of zuchs to try this too. I do a lot of raw strips with a vinaigrette but haven’t actually tried it as a “pasta”. It’s on for tomorrow night. Loads of basil in the garden too and I might do it with an almost real pesto.
    My guy is always up for trying a new regime and being from Germany this is most definitely all new :-)
    Thanks for the recipes and great photos. cheers, wendy t

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  5. cara

    hi there!
    i really enjoyed your blog and found some of your recipes and ideas truly inspiring.
    “I’m done playing the European “shove everything you can eat in your face” wife role and going back to cooking how I normally would ”
    is not an acceptable statement. as an european, this kind of thing gets, as the saying goes, on my tits. :)
    so let me enlighten you:
    it´s not europeans that “shove everything you can eat in your face”, dear, it´s the proud people that gave the world the expression “obesity epidemic”. hence the expression.
    “european wife” s aren´t the root cause of your weight issues either, that one lies a lot closer to home. see if you can spot it.
    and this here is the definition of sarcasm:
    good one.

    1. Running to the Kitchen Post author

      Cara- Chill, it’s a saying/stereotype and they usually exist for a reason. That being said, of course not every single European mother/wife fits that bill! That’s like me taking offense to any Italian stereotype out there. 2. It was more of a joke at my and my husband’s families who are both European either born there and immigrated here or second generation and the antics that go on at the dinner table of “eat more, eat more…”

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  7. SallyBR

    “I live with a primate”.. oh, my, this was too good!

    well, since my husband is never away, I must say all the descriptions of orange juice, bananas, cereal…. describe my routine very well ;-)

    Loved this sauce, I just made an avocado cream as a side dish for grilled fish, so I am on a type of “avocado roll” these days. I am pinning your recipe

    (thanks for the help with the subscription, good to be back on track!)

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    1. Running to the Kitchen Post author

      It never lasts long here, but I’ve kept it for up to 3 days in the fridge. It doesn’t oxidize and turn brown as much as you’d expect with avocado surprisingly.

    1. Running to the Kitchen Post author

      It’s really just to make the cream sauce a little thinner so you can try some extra lemon or even just a bit of water.

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  16. Jodee Weiland

    This looks delicious and so healthy! I love delicious and healthy combined. This is a perfect recipe for me to try when my husband goes fishing. That’s when I get to eat anything I want. For him, I would have to grill some chicken on the side. Thanks for sharing!

  17. Karen

    Have just tried this recipe after trying to find recipes using avocados (have only just recently tried them) and it is delicious. Have just made a batch for work tomorrow, it’s great that it’s eaten cold as I’ve been struggling to take something healthy for work. Love it!

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    1. Lorrie Thomas

      I was wondering the same thing! I felt like I missed something in the recipe! The cooking park was skipped. That’s why I’m here reading thru comments! So I guess I’m not the only one that noticed that.

  20. Janelle @MommyLivesClean

    Gina, can I just say I pinned this recipe on Pinterest and it went VIRAL. I had to change my settings because I was getting so many emails of people re-pinning this post. You are a talented cook and photographer!

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  23. theresa

    Bahaha. I couldn’t relate more to husband things. Second meal. Indifference to my meal. But even better, I can’t wait to try your recipe! !! Yum. Glad to have stumbled across your blog

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  36. Caitlin

    Do you cook the noodles before you add the sauce or is this just a cold dish? I usually blanche my zoodles for a minute thirty before I add the sauce but I’ve seen some recipes that just call for the noodles to be used as is after you spiralize them.

    1. Running to the Kitchen Post author

      In this recipe, no but you definitely can if you want to take a bit of the bite out of them.

    1. Chelsey Jackson

      I’m a dietitian and just calculated the nutrition facts per serving

      Nutrition Facts (per serving)
      Calories 96
      Total Fat 6.9 g (heart healthy)
      Sodium 15.8mg
      Total Carbohydrate 9.1g
      Dietary Fiber 4.4g
      Protein 1.7g

    1. Running to the Kitchen Post author

      no, you don’t need to cook them. The recipe has them as raw. That said, you can definitely blanch them quickly if you prefer.



  38. Sarah Kelleher

    Hi Gina,

    My name is Sarah and I am a Production Editor at Everyday Health. We love your blog and would love to feature your Zucchini pasta with avocado cream sauce recipe, https://www.runningtothekitchen.com/zucchini-pasta-with-avocado-cream-sauce/ for a “Zucchini Any time of Day” Recipe post we will be running in a few days. We would love an answer as soon as possible!

    For this post, we would use five recipes using zucchini. Yours would be the dinner recipe we use. You can find our recipe posts here, http://www.everydayhealth.com/columns/recipe-of-the-day/
    We would link to your blog in the article, give it a shout out, and use the featured picture provided on your blog. We would need your permission to do this. You can reach me at skelleher@everydayhealthinc.com to discuss any questions you may have. Please let me know as soon as you can. We’re excited to hear from you!

    Thank you!
    Sarah Kelleher

  39. Marian from Europe

    This will be the first recipe i will try with my new spiralizer.
    It looks delicious and healthy also for kids.
    1 thing i did not understand and recognize in this blog and that is “the European shove everything you can eat in your face” :-o but maybe thats because im from Europe :-)

    thank you,

    1. Running to the Kitchen Post author

      There’s only 2 tablespoons so I think you’d be fine with that substitution.

  40. Susan

    I have a silly question. From the video it appears that the avocado is halfed and blended, skin, pit and all. I’m assuming it’s just the fruit that is added, right? Thanks for sharing this delicious looking recipe!

    1. Running to the Kitchen Post author

      Yes, just the fruit. When the avocado is thrown into the food processor bowl, you can see the pit and skin have been removed.

  41. Mandy

    Made this for a side at dinner tonight. I realized we ate all of the tomatoes over the weekend, so I drained a can of Rotel and mixed it in! The peppers in the Rotel added just a little spice! And I didn’t realize until afterwards that I forgot to add the milk. It turned out just fine without it!

  42. Liz McCarthy

    I wil try this recipe tonight but I’m also adding mushrooms and toasted pine nuts. Looks great. Thanks for sharing.

  43. Elizabeth McCarthy

    I ended up making this hot. I did add the sauteed mushrooms and the toasted pine nuts and stir fried it quickly in a pan. My husband and I liked it a lot. Thanks for the inspiration!

  44. Steph B

    Really tasty and perfect for a hot day when you don’t want to turn on any extra heat in the house. Great way to get in a lot of veggies without too much fat. The cucumber is a great idea to reduce the fat in the dressing and make this even more refreshing. Me and my husband loved this.

  45. tina

    We have the spiralizer attachment for the Kitchenaid mixer…love it for big jobs like this..otherwise I use my julienne peeler.

  46. Nancy

    OMG! I enjoyed this recipe so much. The cucumer makes the sauce very refreshing. I had to post this before I go for my second plate???? Thank you!!

    1. Running to the Kitchen Post author

      No, you don’t have to cook them. You can if you’d like but they’re fine to eat raw.

  47. Kim Coleman

    I’m not a cook, and this turned out really yummy and it was really easy to prepare! I’ll be making another batch to take to a potluck next week. It’s going to be a hit! Thanks for the recipe! Do you have any favorite add ins, other than the tomatoes?

    1. Running to the Kitchen Post author

      Love adding some protein and making a meal of this – rotisserie chicken is easy!

  48. sue Jaymes

    Are there any recipes that show the nutritional value? I am o a strict regime so need to know how much fat, sugars etc are in recipes. Thank you

  49. Mary Findley

    Hello Gina,

    I would love to have your cookbook but I don’t see one on your website. Do you have one?

    Thank you for all your wonderful ideas. I’m celiac and always looking for make it from scratch interesting recipes. You are incredibly creative.

    Blessings in abundance – love what you are doing!
    Mary Findley

  50. Ruth

    This recioe would make an excellent side dish to a serving of chicken breast or salmon. Not enough protein to be a main dish – however if you’ve had enough protein the rest of the day, it could make a nice light supper. ????

  51. Joanne

    I’m confused. In the video you throw in the whole bulb of garlic but in the directions it calls for 1 clove. Did I miss something? Which is correct?

    1. Running to the Kitchen Post author

      It’s just one clove. The video shows the whole bulb close to the camera so you know it’s garlic, but only 1 clove goes into the food processor.

  52. Greta

    Has anyone tried the frozen/steamable zucchini noodles with this recipe? Wondering if you just let them thaw so they aren’t cooked. Thoughts?

    1. Running to the Kitchen Post author

      I haven’t used those but I’m sure they’d be fine. There’s no issue steaming/cooking the noodles first if you’d like. Just be careful to not overcook, a quick saute or steam is all they need otherwise they give off a lot of water.

  53. Krista Vermillion

    Hi, I’m lazy and buy my zucchini already spiraled. Can anyone give me an idea of how many cups of spiraled zucchini would be equivalent to what this recipe is calling for?

    1. Running to the Kitchen Post author

      Haha, love it! I’d say 2 large zucchini is probably about 8 cups of loosely packed noodles. Doesn’t need to be exact though.

  54. Marilyn Jameson

    We had this for dinner tonight. Made it hot and also warmed up the avocado sauce. It turned out fine. Did a side protein of chicken on the grill. My husband is diabetic and trying to eat healthier. I have been eating more of a vegetarian diet because of cholesterol issues. This was really good. Will definitely make this again. Thanks for posting.

  55. Bets

    I don’t have one of those spiral things – so I plan to cook some Gluten-Free Pasta, let it cool then pour on this fantastic looking dressing mix. I like all that you added to make this. And appears to be a really good summer dish.

  56. Terry Stenson

    Just made this tonight, and it was outstanding!! I’m hoping the rest of the sauce will keep at least until tomorrow, I plan on finishing what’s left for lunch. So simple and so refreshing! I served it with chicken breast’s with balsamic and a little honey mixed together for the sauce and I added a little orange peel also. really great combination.
    Thanks for all your recipes I enjoy so many of them.


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