Chilly Breeze Keto Pasta

The first time I made zucchini noodles, I stood over my sink squeezing out water like my life depended on it. My friend Sarah had just gone keto and was mourning pasta something fierce, so I decided to crack the code on a sauce creamy enough to make her forget about linguine. The avocado blitz happened almost by accident—I was out of cream and desperate, but that first spoonful told me Id stumbled onto something magical. Now its the dish I make when someone says they hate vegetables, because suddenly theyre asking for seconds.

Last summer my sister came to visit after a long breakup, and I made this for her first night in town. She took one bite and actually went quiet, then looked at me with these wide eyes and asked if I was serious that this was zucchini. We sat on my back porch with wine and empty bowls, and she told me it was the first time in weeks she felt taken care of. Thats the power of good food.

Ingredients

• 2 medium zucchini, spiralized: Fresh ones work best here because they hold their shape better than watery summer zucchini
• 1 cup cherry tomatoes, halved: They add these little bursts of brightness that cut through all that creamy sauce
• 1/4 cup red onion, thinly sliced: Soaks up the dressing and becomes this sweet crunchy element
• 1/4 cup fresh basil leaves, torn: Tearing instead of chopping releases more oils and smells incredible
• 1 ripe avocado, peeled and pitted: The creaminess engine of the whole operation so pick one that yields slightly to pressure
• 2 tbsp extra virgin olive oil: Makes the sauce feel luxurious and helps it coat every single noodle
• 2 tbsp lemon juice (freshly squeezed): Cuts the richness and keeps that avocado from browning too fast
• 1 clove garlic, minced: One clove is perfect unless you love garlic then go ahead and double it
• 1/2 tsp red chili flakes (adjust to taste): Start here and add more if you want that extra kick at the end
• 2 tbsp water: Thins the sauce just enough so it coats instead of clumping
• Salt and freshly ground black pepper, to taste: The avocado needs a fair amount of salt to really sing
• 2 tbsp grated Parmesan cheese (optional): Adds a salty umami punch but leave it out for vegan
• 1 tbsp toasted pine nuts (optional): Toast them in a dry pan until golden and the smell will drive you crazy

Instructions

Get your noodles ready:

Spiralize those zucchini into long curly strands and set them aside on paper towels to sweat out some moisture while you make everything else.

Make the magic sauce:

Toss that avocado, olive oil, lemon juice, garlic, chili flakes, water, salt, and pepper into your blender and blitz until its ridiculously smooth and creamy.

Warm things up:

Heat a big nonstick skillet over medium heat, toss in the zucchini noodles, and sauté for just 2 to 3 minutes until they soften slightly but still have some bite.

Bring it all together:

Pull the pan off the heat and pour in that gorgeous green sauce, tossing everything until every noodle gets coated in that creamy goodness.

Add the fresh stuff:

Gently fold in those cherry tomatoes, red onion, and torn basil so they stay fresh and vibrant throughout the dish.

Finish and serve:

Divide between bowls, sprinkle with Parmesan and those toasted pine nuts if you are using them, and get it on the table while everything is still vibrant.

Save

This recipe became my go to when I started eating more plant based meals and realized I did not have to sacrifice satisfaction. Something about that cool creamy sauce hitting warm zucchini just works in ways I cannot fully explain. Its the dish that convinced my dad zucchini noodles were not just sad diet food.

Perfecting Zucchini Noodles

After years of making this, I have learned that not all zucchini noodles are created equal. The wider blade on your spiralizer creates noodles that hold up better to sauce and heat. And please do not salt and drain them like some recipes suggest—it makes them weirdly rubbery and sad.

Sauce Variations

Sometimes I swap the chili flakes for fresh jalapeño when I want more of a pop, or throw in a handful of fresh cilantro instead of basil. The avocado base is incredibly forgiving, so play around with herbs and heat levels until you find your personal sweet spot.

Make Ahead Tips

The sauce keeps beautifully in the fridge for up to 2 days stored in an airtight container with a piece of plastic wrap pressed directly onto the surface. Just give it a good stir and maybe add a splash of water before tossing with freshly cooked noodles.

• Zucchini noodles do not store well once cooked so only spiralize what you will eat right then
• The tomatoes and onions can be prepped up to a day ahead and kept in separate containers
• Everything comes together so fast that meal prep is almost unnecessary

Save

This is the kind of recipe that makes you feel clever for making something so good out of such simple ingredients. Enjoy every bite.

Recipe FAQs

→ What type of noodles are used in this dish?

Spiralized zucchini noodles replace traditional pasta, offering a fresh, low-carb alternative.

→ How is the avocado sauce prepared?

The sauce combines ripe avocado, olive oil, lemon juice, garlic, red chili flakes, water, salt, and pepper, blended until smooth and creamy.

→ Can this dish be made spicy or mild?

Yes, adjust the amount of red chili flakes to control the heat level to your preference.

→ Are there any optional garnishes for extra flavor?

Grated Parmesan cheese and toasted pine nuts can be added to enhance savory and nutty notes.

→ How should the zucchini noodles be cooked for best texture?

Sauté the noodles briefly, about 2–3 minutes, to lightly soften without overcooking and becoming mushy.

→ Is it possible to add protein to this dish?

Yes, grilled chicken or shrimp can be added for additional protein, though they alter the original vegetarian style.