Save My neighbor knocked on my door one Thursday evening holding three avocados that were about to turn. She didn't want them to go to waste, and I had chicken thawing in the fridge with no real plan. I tossed pasta water on to boil, grilled the chicken with whatever seasoning I grabbed first, and blended those avocados with yogurt and lemon into something that looked like it belonged in a bowl, not on toast. When I twirled that first forkful, I realized I'd stumbled onto something I'd make on repeat.
I made this for my sister when she came over after a long shift at the hospital. She sat at the counter, still in scrubs, and watched me blend green mush into something that actually smelled good. She was skeptical until she took a bite, then asked if I'd written it down. I hadn't, but I started keeping notes after that because she texted me about it three times that week.
Ingredients
- Boneless, skinless chicken breasts: These grill up fast and slice beautifully into tender strips that soak up the creamy sauce without overpowering it.
- Olive oil: A little on the chicken keeps it from sticking to the grill, and the extra virgin kind in the sauce adds a peppery richness that balances the avocado.
- Salt and black pepper: Simple seasoning lets the avocado and lemon shine without cluttering the flavor.
- Dried spaghetti or linguine: Long noodles grab onto the sauce better than short shapes, and they twirl up nicely on a fork.
- Ripe avocados: You want them soft enough to blend smooth but not brown inside, that sweet spot where they give a little when you press the skin.
- Greek yogurt or sour cream: This adds tang and body to the sauce, making it cling to the pasta instead of sliding off.
- Fresh lemon juice: Brightens everything and keeps the avocado from turning gray too quickly.
- Garlic: One clove is enough to add a little bite without taking over the whole dish.
- Fresh basil leaves: Blended in, they give a sweet herbal note that makes the sauce taste more intentional than accidental.
- Parmesan cheese: Optional, but a handful of the good stuff grated over the top adds a salty, nutty finish.
- Lemon zest and red pepper flakes: Just for garnish, but they add little pops of brightness and heat if you're in the mood.
Instructions
- Get the chicken ready:
- Preheat your grill pan over medium high heat until it's hot enough that a drop of water sizzles. Brush the chicken with olive oil and season both sides with salt and pepper so every bite has flavor.
- Grill the chicken:
- Lay the breasts on the grill and let them sit for 6 to 7 minutes without moving them so you get those nice char lines. Flip once and cook the other side until the juices run clear, then let them rest on a plate while you finish everything else.
- Boil the pasta:
- Bring a big pot of salted water to a rolling boil and cook your pasta until it's al dente, with a little chew left in the center. Scoop out half a cup of the starchy pasta water before you drain it, you'll need that later to loosen the sauce.
- Blend the avocado sauce:
- Toss the avocados, yogurt, olive oil, lemon juice, garlic, salt, pepper, and basil into a blender or food processor. Blend until it's completely smooth and looks like something you'd want to eat, not like baby food.
- Toss everything together:
- Put the hot drained pasta in a large bowl and pour the avocado sauce over it, tossing with tongs to coat every strand. Add the reserved pasta water a splash at a time until the sauce is silky and clings to the noodles without pooling at the bottom.
- Add the chicken and serve:
- Slice the rested chicken into thin strips and toss it gently with the pasta. Divide among plates and top with extra basil, Parmesan, lemon zest, or red pepper flakes if you want a little extra something.
Save One night I made this for a friend who claimed she hated avocados. I didn't tell her what was in the sauce until after she'd finished her plate and asked for seconds. She was quiet for a second, then laughed and said maybe she just hated bad avocados. We've had a running joke ever since about foods she thinks she hates but really just hasn't had done right.
Swaps and Substitutions
If you don't eat dairy, swap the Greek yogurt for a plain coconut or almond yogurt and skip the Parmesan. For a vegetarian version, leave out the chicken and toss in halved cherry tomatoes or grilled zucchini slices instead. Whole wheat pasta adds a nutty flavor and more fiber, and gluten free pasta works just as well if you cook it carefully and don't let it get mushy. I've even used rotisserie chicken when I didn't feel like grilling, and it saved me ten minutes without sacrificing flavor.
Storing and Reheating
This dish is best eaten right away because the avocado sauce doesn't love sitting in the fridge overnight. If you do have leftovers, store them in an airtight container for up to one day, but expect the sauce to darken a bit. Reheat gently in a skillet over low heat with a splash of water or broth to bring back some of the creaminess. I don't recommend microwaving it because the sauce can separate and get oily, but if you're in a rush, do it on low power and stir halfway through.
Pairing and Serving Ideas
I like to serve this with a simple arugula salad dressed with lemon and olive oil, something peppery that cuts through the richness of the avocado. A crisp Sauvignon Blanc or a light Pinot Grigio works beautifully if you're pouring wine, and sparkling water with a wedge of lime feels just as special. For a heartier meal, add a slice of garlic bread on the side, but honestly, the pasta is filling enough on its own.
- Top with toasted pine nuts or chopped walnuts for a little crunch.
- Stir in a handful of baby spinach right before serving so it wilts into the hot pasta.
- Finish with a drizzle of good olive oil and a squeeze of fresh lemon juice for extra brightness.
Save This recipe taught me that the best meals don't always come from careful planning, sometimes they come from using what you have and trusting your instincts. I hope it becomes one of those dishes you make on a random weeknight and end up craving long after the plates are clean.
Recipe Guide
- → Can I make the avocado sauce ahead of time?
The avocado sauce is best prepared fresh just before serving to prevent browning and maintain its vibrant green color. However, you can prepare it up to 2 hours in advance by storing it in an airtight container and pressing plastic wrap directly onto the surface to minimize oxidation.
- → What's the best way to grill chicken evenly?
Pound chicken breasts to uniform thickness (about 3/4 inch) before grilling to ensure even cooking. This prevents dry edges while the center finishes cooking. Grill over medium-high heat for 6-7 minutes per side until internal temperature reaches 165°F (74°C).
- → Why should I reserve pasta water?
Pasta water contains starch that helps emulsify the avocado sauce, creating a silkier texture and ensuring it coats the pasta evenly. Add it gradually while tossing to achieve your desired consistency without making the sauce too thin.
- → How do I select ripe avocados for this dish?
Choose avocados that yield slightly to gentle pressure but aren't mushy. They should have a deep green color and crack open easily. If using firm avocados, let them ripen at room temperature for 1-2 days before preparing.
- → What pasta shapes work best with this sauce?
Long, thin pasta like spaghetti and linguine are ideal as they catch and hold the creamy sauce well. You can also use fettuccine or pappardelle for wider surface area. Avoid very small shapes that may become overwhelmed by the sauce.
- → Can I use a different protein instead of chicken?
Absolutely. Grilled shrimp, salmon, or turkey work wonderfully. For vegetarian versions, add grilled zucchini, cherry tomatoes, or roasted mushrooms to boost nutrition and texture. Adjust cooking times based on your protein choice.