Burst Tomato and Zucchini Spaghetti with Avocado Sauce

This Burst Tomato and Zucchini Spaghetti with Avocado Sauce is a light and refreshing dish that combines spiralized zucchini noodles and whole wheat spaghetti for the perfect balance of taste and texture. Roasted cherry tomatoes add a pop of sweetness, while the creamy avocado sauce ties it all together with fresh flavors and a silky finish.

It’s a quick and easy recipe that brings summer to your plate, perfect for lunch or dinner. With its vibrant colors and fresh ingredients, it’s a visually stunning dish that’s as healthy as it is delicious. Whether you enjoy it as a main course or a side, this dish is sure to become a favorite in your meal rotation.

Full Recipe:

3 cups yellow and red cherry tomatoes

2 zucchini, spiralized
4 ounces whole wheat spaghetti (optional – see notes)
Parmesan for topping (skip if vegan)

Avocado Sauce:

1 avocado
1/4 cup olive oil

1/2 teaspoon salt
1/2 cup fresh flat-leaf parsley
3–4 green onions (green parts)

1 garlic clove
Juice of 1 lemon
Freshly ground pepper to taste

Directions:

Pulse all sauce ingredients together in a blender or food processor until smooth. Set aside.
Cook spaghetti according to package directions. Drain and set aside.

Heat cherry tomatoes in a large skillet over medium-high heat with a quick drizzle of olive oil. Gently shake the pan to move the tomatoes. Cook until they are roasted, with split or loosened skins. Remove from heat and set aside.
In the same pan, add the spiralized zucchini and sauté for 1-2 minutes until tender-crisp.
Add cooked spaghetti and the avocado sauce to the pan. Toss until everything is well combined.

Season with salt and pepper, and top with reserved roasted tomatoes and Parmesan if desired.
Serve immediately and enjoy your vibrant, fresh dish!

Prep Time: 10 mins | Cook Time: 20 mins | Total Time: 30 mins

Kcal: Approximately 320 kcal per serving | Servings: 2 servings

About the Ingredients and Health Benefits

Zucchini: Spiralized zucchini adds a low-carb twist to traditional pasta. It’s rich in vitamins (like Vitamin C and A), potassium, and antioxidants, and provides a tender yet crisp texture when lightly sautéed.
Whole Wheat Spaghetti: Balancing the zucchini noodles with whole wheat spaghetti offers a boost in fiber and complex carbohydrates, making this dish filling while still keeping it on the lighter side.

Cherry Tomatoes: Roasting the cherry tomatoes brings out their natural sweetness and enhances their flavor. They also provide a great source of vitamins C, K, and antioxidants like lycopene, which is known for its health benefits.
Avocado Sauce: The sauce is the star of this recipe, made from ripe avocado blended with olive oil, parsley, green onions, garlic, and lemon juice. It provides a creamy texture without dairy, making it suitable for vegan diets. Avocado is packed with healthy monounsaturated fats, fiber, and potassium.

Customization Ideas

Add a Protein: To turn this dish into a more balanced meal, consider adding a protein source like grilled chicken, shrimp, or chickpeas. For vegans, pan-fried tofu or tempeh can work wonderfully.

Make It Gluten-Free: If you’re looking for a gluten-free version, simply swap out the whole wheat spaghetti for a gluten-free pasta variety or skip the pasta altogether and use only spiralized zucchini for a light, refreshing experience.
Switch Up the Herbs: The fresh flat-leaf parsley in the avocado sauce can be substituted with basil, cilantro, or even mint for a different flavor profile. Each herb brings its own twist to the dish.
Try Different Vegetables: Spiralized sweet potatoes, carrots, or butternut squash can be substituted or combined with the zucchini for added flavor and color.

Serving Suggestions

This dish is best served immediately to maintain the tender-crisp texture of the zucchini noodles and the freshness of the avocado sauce. For added crunch, sprinkle some toasted pine nuts or crushed almonds on top. A sprinkle of chili flakes can also provide a slight kick for those who enjoy a bit of heat.

Storing and Reheating Tips

While this recipe is best enjoyed fresh, you can store leftover components separately:

Avocado Sauce: Store in an airtight container with a layer of plastic wrap directly touching the sauce to prevent browning. It can keep for up to 1-2 days in the refrigerator.

Roasted Tomatoes and Zucchini Noodles: Store the tomatoes and zucchini noodles separately from the pasta to prevent sogginess. Gently reheat them in a skillet before combining with pasta and sauce.
Pasta: Whole wheat pasta can be stored in an airtight container and reheated before combining with the other ingredients.

Why You’ll Love This Dish

Quick and Easy: With a total prep and cook time of just 30 minutes, this dish is perfect for weeknights or when you’re craving something healthy yet satisfying.

Full of Fresh Flavors: The mix of roasted cherry tomatoes, creamy avocado sauce, and fresh herbs gives this recipe a bright and refreshing taste that’s perfect for summer or any time you want to lighten up your meals.
Family-Friendly: Even those who are hesitant about eating more vegetables will appreciate the familiar pasta base and the delicious flavors. You can adjust the toppings and add-ins to cater to everyone’s tastes.

Suggested Pairings

Wine Pairing: For those who enjoy wine, a crisp white wine like Sauvignon Blanc or a light Rosé pairs wonderfully with the fresh and creamy elements of the dish.

Salad Side Dish: A simple green salad with a lemon vinaigrette would complement the flavors of the avocado sauce without overpowering them.
Bread: Serve with some toasted garlic bread or a warm baguette on the side for those who want to make the meal more filling.

Flavor Profile and Taste Experience

A Mix of Textures and Flavors: This dish features a harmonious blend of fresh flavors and textures. The spiralized zucchini provides a light crunch, while the roasted cherry tomatoes add a juicy burst of sweetness and a hint of acidity. The creamy avocado sauce ties everything together, offering a rich and smooth taste that balances the freshness of the vegetables.

Subtle Creaminess Without Dairy: The avocado sauce is luxuriously creamy without needing dairy or heavy cream, making it a lighter and healthier option that still feels indulgent. The lemon juice brightens the sauce and prevents the avocado from browning, while the green onions and garlic add depth and a bit of bite.
Natural Sweetness: Roasting the cherry tomatoes enhances their natural sweetness, which complements the savory notes from the pasta and zucchini.

Nutritional Highlights

This dish is designed to be both delicious and healthy. Here’s a breakdown of the nutritional benefits:

High in Fiber: Thanks to the whole wheat pasta and zucchini, this recipe is high in fiber, which aids in digestion, helps you feel full longer, and can help maintain balanced blood sugar levels.
Rich in Healthy Fats: Avocado and olive oil are packed with heart-healthy monounsaturated fats, which are known to reduce bad cholesterol levels and support brain health.
Antioxidant Boost: The cherry tomatoes are rich in antioxidants, such as lycopene, which is linked to a variety of health benefits including reduced inflammation and lower risk of certain diseases. Fresh herbs like parsley also contain antioxidant properties, adding another health boost to the dish.

Vitamin-Rich: Zucchini is an excellent source of vitamins A, C, and potassium, which are beneficial for immune function, skin health, and maintaining healthy blood pressure levels. Meanwhile, avocado adds more potassium, folate, and vitamin E, making this a nutrient-dense meal.

Adaptations for Dietary Preferences

Paleo/Keto Adaptation: For those following a Paleo or Keto diet, the whole wheat pasta can be replaced with additional zucchini noodles or another spiralized low-carb vegetable like daikon or cucumber.
Protein Power-Up: If you’d like to add more protein while keeping it vegan, consider adding hemp seeds, edamame, or chickpeas to the pasta. Non-vegan options could include shredded chicken, grilled shrimp, or even salmon for a complete meal.

Gluten-Free Version: Use gluten-free pasta made from quinoa, chickpeas, or brown rice as a substitute for whole wheat spaghetti.

Making the Perfect Zucchini Noodles

Avoid Soggy Zoodles: To prevent the zucchini noodles from becoming too watery, do not overcook them! A quick sauté for 1-2 minutes is enough to achieve that tender-crisp texture. Another trick is to lightly salt the zucchini noodles and let them sit for a few minutes, then gently squeeze out any excess moisture before cooking.
Spiralizer Tips: If you don’t have a spiralizer, you can use a julienne peeler or even a regular vegetable peeler to create ribbon-like zucchini noodles. A spiralizer will give you the best “spaghetti” shape and texture, but other tools can work in a pinch.

Perfecting the Avocado Sauce

Storage Tip: Avocado oxidizes quickly, turning brown and losing its fresh green color. To prevent this, always store the sauce in an airtight container with a thin layer of olive oil on top or a piece of plastic wrap pressed directly against the surface. Use within 1-2 days for the best flavor and appearance.
Variations in Flavor: For a tangier sauce, add a bit more lemon juice. If you prefer a spicier kick, include a pinch of red pepper flakes, jalapeño, or cayenne pepper.

Time-Saving Tips

Meal Prep: You can prepare the avocado sauce and spiralize the zucchini ahead of time. However, only cook the zucchini noodles right before serving to maintain their texture. The sauce can be made a day in advance and stored in the fridge.

Cook in Stages: Roast the tomatoes first and set them aside, then use the same skillet for the zucchini noodles and pasta to minimize clean-up.

Pairing and Presentation Suggestions

Top with Garnishes: Add an extra layer of flavor and texture by garnishing with freshly grated Parmesan cheese (or a vegan alternative), crushed nuts (like almonds or pine nuts), or fresh herbs like basil.
Serve with Fresh Bread: A slice of garlic toast or a crusty baguette pairs perfectly with this pasta, making for a complete and satisfying meal.

Accompaniments: A side dish of a light salad (think arugula with lemon and olive oil) can add a refreshing contrast to the creaminess of the avocado sauce.

Cooking and Serving Tips

Make It a One-Pot Dish: You can make this entire recipe in one pot and one skillet to save on clean-up time. Cook the pasta first, then use the same skillet for the tomatoes and zucchini.
Best Served Fresh: This dish tastes best when served immediately after preparation, as the zucchini noodles can soften and release moisture over time. If you’re planning to make it for a crowd, consider keeping all elements separate and tossing everything together just before serving.

Inspiration Behind the Recipe

The inspiration for this recipe comes from combining the idea of light, healthy eating with the comforting familiarity of pasta. It’s perfect for those who want to enjoy a filling dish without overloading on carbs and for those looking to sneak more vegetables into their meals. The avocado sauce is a play on traditional creamy sauces but uses fresh, plant-based ingredients that are nourishing and vibrant.

Conclusion

The Burst Tomato and Zucchini Spaghetti with Avocado Sauce is a fresh, vibrant, and nutrient-rich dish that combines the lightness of zucchini noodles with the heartiness of whole wheat spaghetti. It’s easy to make, full of summer flavors, and can be customized for various dietary preferences. With its creamy avocado sauce and roasted cherry tomatoes, this recipe provides a healthy, delicious, and visually stunning meal that’s perfect for any occasion. Enjoy it as a quick weeknight dinner or a refreshing side dish – it’s sure to become a favorite!