Keto Avocado “Pasta” Salad (no fuss, big flavor)

I’m going to be honest. I wrote this recipe after a late-night fridge raid, standing in socks, staring at an avocado like it owed me rent. I wanted a cold, creamy bowl that felt like pasta salad, but without the carbs that make me nap on the couch at 2pm. This keto avocado “pasta” salad has all the creamy comfort of the picnic classic, just… lighter, greener, and way more friend-to-your-jeans. It’s the kind of bowl you can eat for lunch and still feel sharp enough to answer emails that use words like “circling back.”

This recipe uses zucchini “noodles” (aka zoodles), but I’ll give you swaps for hearts of palm pasta, shirataki, or even cucumber ribbons if that’s what you’ve got. The creamy avocado dressing hugs every strand. There’s a bit of crunch from cucumber and celery, a pop of tang from lemon, and enough good fats to keep you full for hours. It packs well, looks pretty on a plate, and it’s the sort of thing you can set on a table and watch people scoop before you even find a fork.

Let’s make a big bowl and call it lunch, dinner, or whatever meal you eat while hiding from notifications.

What makes this salad work

• Creamy avocado dressing that tastes like ranch and guacamole had a smart baby
• Zucchini noodles give you the twirl factor without the carb crash
• Crunchy bits (celery, cucumber, red onion) keep things lively
• Protein options right in: chicken, tuna, bacon, shrimp—your call
• Keto-friendly: high fat, low net carbs, plenty of fiber
• Meal-prep friendly with a few tricks so it never turns soggy or brown

Ingredients (serves 4 as a side, 2–3 as a meal)

For the “pasta”

• 4 medium zucchini, spiralized (about 6–7 cups packed)
• 1 small English cucumber, halved lengthwise and thinly sliced
• 2 celery stalks, finely chopped
• 1/4 small red onion, very thinly sliced (or 2 scallions, chopped)
• 1/2 cup cherry tomatoes, halved (optional; small carb bump)
• 1/4 cup fresh dill or parsley, chopped (or a mix)

For the creamy avocado dressing

• 2 ripe avocados
• 3 tablespoons extra-virgin olive oil (add more if you like it looser)
• 2 tablespoons mayonnaise or Greek-style keto yogurt (for extra creaminess; mayo keeps carbs lower)
• 2 tablespoons fresh lemon juice (plus more to taste)
• 1 teaspoon lemon zest (tiny but mighty)
• 1 large garlic clove, grated or minced
• 1 teaspoon Dijon mustard
• 1/2 teaspoon fine sea salt, to start
• 1/2 teaspoon black pepper
• 1/2 teaspoon onion powder
• 1/4 teaspoon smoked paprika (or regular)
• 2–4 tablespoons cold water or unsweetened almond milk to thin

Optional add-ins (pick 1–2 for extra protein and texture)

• 1 cup cooked chicken, shredded or diced
• 6 strips bacon, cooked crisp and crumbled
• 1 cup cooked shrimp, roughly chopped
• 1 can (5 oz) tuna, drained well
• 1/3 cup crumbled feta or goat cheese (watch carbs if strict)
• 1/4 cup toasted pumpkin seeds or sunflower seeds

For finishing

• Extra lemon wedges
• Flaky salt for the top
• More fresh herbs

Tools you’ll need

• Spiralizer or julienne peeler (a box grater side with slots can work in a pinch)
• Large mixing bowl
• Small blender, food processor, or a sturdy bowl + fork for smashing
• Clean kitchen towel or paper towels
• Knife and cutting board
• Salad tongs (or two big forks, we’re not fancy)

Step-by-step to Making Creamy keto Avocado Pasta Salad

1) Prep the zucchini “pasta”

1. Wash and spiralize the zucchini. If you don’t own a spiralizer, use a julienne peeler or make thin ribbons with a veggie peeler. Even very thin half-moons work if you’re short on time.
2. Salt + blot (important). Pile the zoodles into a bowl, sprinkle with a pinch of salt, toss, and let sit 10 minutes. Then wrap in a clean towel and gently squeeze. You’re not trying to wring it dry, just remove the watery mood. This step stops soggy salad later.

2) Make the creamy avocado dressing

1. Scoop avocados into a blender or bowl. Add olive oil, mayo, lemon juice + zest, garlic, Dijon, salt, pepper, onion powder, paprika.
2. Blend or mash until smooth and dreamy. Add cold water (or almond milk) a spoon at a time until it flows like thick yogurt. Taste. Want more tang? More lemon. Want extra richness? A touch more olive oil. Needs salt? You know what to do.

3) Chop the crunchy stuff

Slice the cucumber, celery, and red onion. Chop herbs. If using bacon or chicken, get them ready now.

4) Toss like you mean it

In a big bowl, add zoodles, cucumber, celery, onion, and herbs. Spoon on two-thirds of the dressing and toss. Add protein and the rest of the dressing. Toss again until glossy and coated. Finish with lemon juice, a little flaky salt, and extra herbs.

5) Rest (quickly)

Let the salad sit 5 minutes. The salt and lemon relax the zucchini a bit. The flavors settle down and get friendly. Eat cold or cool room temp.

Why this stays keto (and still tastes like a treat)

Avocado brings fat and fiber. Zucchini keeps carbs low but gives shape and volume. The dressing has olive oil and a touch of mayo to keep you satisfied so you’re not raiding the pantry an hour later. Each bite hits creamy, crunchy, bright, and a hint garlicky. That balance tricks your brain into “this is a full meal” even though we skipped regular pasta.

Ingredient swaps and variations

• No spiralizer? Use a veggie peeler to make thin zucchini ribbons. Or slice very thin half-moons. It still eats like pasta salad.
• Different “pasta”:
  • Hearts of palm noodles: drain, rinse, and pat dry.
  • Shirataki noodles: rinse and dry-toast 3–4 minutes in a pan to remove that funky smell. Cool before tossing.
  • Cucumber ribbons: more refreshing, a bit more watery—salt and blot first.
• Herb switch-ups: Dill gives deli vibes, parsley is fresh, basil is sweet, cilantro leans taco night. Pick what makes you happy.
• Heat lovers: Add a pinch of red pepper flakes or minced jalapeño into the dressing.
• Extra crunch: Chopped walnuts, almonds, toasted pumpkin seeds.
• Dairy note: Cheese is optional. Feta gives a briny kick. Goat cheese melts into the dressing for even more cream.
• Egg-free: Skip mayo. Use all olive oil or a spoon of tahini for body.
• Garlic shy? Use 1/2 clove or 1/4 teaspoon garlic powder.

Add protein like a pro

This salad is a blank canvas. Change the protein and it becomes a new meal.

• Chicken avocado “pasta” salad: Use leftover rotisserie chicken. Tear it, don’t cube it; the shaggy edges hold dressing better.
• Bacon club style: Bacon + chicken + a few cherry tomatoes = that classic vibe without bread.
• Tuna: Think deli counter energy but fresher. Add capers and dill.
• Shrimp: Chill the shrimp, chop, and fold in with extra lemon.
• Steak strips: Sounds fancy, but leftover steak works. Slice thin against the grain.
• Vegan: Keep it simple—add hemp hearts and roasted almonds. Fat + protein + crunch.

The anti-soggy plan (important for meal prep)

• Blot the zoodles. Salt, rest, squeeze.
• Thicker dressing at first. It will loosen once it hits the veggies.
• Keep some dressing back. Toss 80% now, then refresh with the last bit right before serving.
• Store components: If you need it to last 3 days, store zoodles and dressing separate. Mix when you eat.
• Acid helps: Lemon stops the avocado from browning and tightens the dressing.

Make-ahead and storage

• Fridge, mixed: up to 24 hours without protein, 12–18 hours with protein added. It still tastes good the next day, just softer.
• Fridge, separated: zoodles in a paper-towel-lined container for 3 days; dressing in a jar for 3 days.
• Freezing: not great. Zucchini and avocado both change texture. Wouldn’t do it.

Pro tip: line your storage container with a paper towel, add salad, press out extra air, and seal. Swap the towel if keeping longer than a day.

Batch size: double it, no sweat

• For a crowd, double everything. Use a very large bowl so you can toss without flinging avocado on the cat.
• If doubling, use 1 extra avocado (so 3 total) only if you want a super lush dressing. Taste and adjust.

Time & effort

• Spiralizing: 8–10 minutes
• Salting + resting: 10 minutes (hands-off)
• Dressing: 5 minutes
• Chopping + tossing: 10 minutes
• Total: about 25–30 minutes, nothing wild

Nutrition snapshot (estimate, per serving, 1/4 of recipe, without optional add-ins)

This is a ballpark. Brands vary and your hand might pour olive oil like it’s a weekend.

• Calories: ~320
• Fat: ~28g
• Net Carbs: ~6–7g (about 10–11g total carbs minus 4–5g fiber)
• Protein: ~5–6g
• Fiber: ~4–5g
  Add 1 cup cooked chicken: +26g protein, +120–140 cal.
  Add 6 slices bacon: +18g fat, +270 cal.

Tastes like pasta salad, but cleaner: what you’ll notice

• Creamy but not heavy. The avocado dressing clings without that thick gluey feel.
• Bright. Lemon and herbs keep each bite fresh.
• Crunch. Celery and cucumber make it snacky.
• Twirl-worthy. Zoodles give you the fork spin that your brain links with comfort food.

Tiny techniques that change everything

• Zest before you juice. Easier, and you get the aromatic oils that make the dressing smell like sunshine.
• Grate the garlic. A microplane or fine grater gives even spread; no raw chunks ambushing your date.
• Season in layers. A pinch of salt on the zoodles, then taste the dressing, then final salt at the end. Your tongue will thank you.
• Cold water to thin. Not more oil. Keeps it lush but not oily.
• Herbs last. Fold fresh herbs at the very end to keep them bright.

Serving ideas (make it a meal)

• Big bowl for lunch, topped with a fried egg. The runny yolk doubles as extra dressing.
• With lemon-pepper shrimp on the side.
• Next to grilled chicken thighs.
• Picnic box with olives, pickles, and cheddar cubes.
• Date night plate with seared salmon and a glass of something crisp.
• Snack plates for kids: small pile of salad, turkey roll-ups, a few berries.

Taste fixes (if something feels off)

• Too thick? Thin with cold water, a tablespoon at a time.
• Too tart? Add a drizzle of olive oil and a tiny pinch of salt.
• Too flat? You likely need more salt or a squeeze of lemon.
• Watery? You didn’t blot enough. Add a handful of grated parmesan (if you eat dairy) to thicken. Or toss in chopped nuts for texture.
• Avocado bitterness? A pinch of onion powder and a splash of lemon help round it out.

Cost and shopping notes

• Zucchini are usually affordable year-round. Grab ones that feel heavy for their size, smooth skin, no dents.
• Buy avocados that give slightly when pressed. If they’re rock hard, put them in a paper bag with a banana for a day or two.
• Hearts of palm pasta costs more than zoodles, but it’s shelf-stable and handy for last-minute meals.
• Olive oil matters. Even a mid-range bottle will make the dressing taste cleaner.

Estimated cost (varies by location):

• Zucchini: $3–4
• Avocados: $2–4
• Cucumber, celery, onion, herbs, lemon: $5–6
• Pantry items (oil, spices, mayo): on hand
  Total base salad: roughly $10–14 for 4 side servings. Protein will add $2–6.

Make it your signature bowl

I like mine with lots of dill, lemon zest you can actually see, and a silly amount of black pepper. My friend adds capers and calls it “bagel salad,” which sounds wrong and tastes right. Another buddy stirs in a tiny spoon of wasabi for a sushi-salad situation. You get the idea. This base is flexible. Dress it the way you like to eat.

Step-by-step recap (for screenshotters and skimmers)

• Spiralize 4 zucchini. Salt 10 minutes. Blot.
• Blend 2 avocados with olive oil, mayo, lemon, garlic, Dijon, spices. Thin with water. Taste.
• Slice cucumber, celery, red onion. Chop herbs.
• Toss veggies with most of the dressing. Add protein if using.
• Add the rest of the dressing, lemon, herbs, flaky salt.
• Rest 5 minutes. Eat cold or cool.

Why this recipe goes well on taste (and helps you stick to keto)

There’s a trick to staying on track: food has to be satisfying, not just “compliant.” This bowl hits fat, fiber, freshness, and salt. You feel full, not stuffed. It works for meal prep, so your future you has something ready when life goes sideways. You can bring it to a cookout and nobody complains because it looks like regular pasta salad, just greener. People ask for the recipe, then they take more, then they ask again because they forgot to save the link. It happens.

Troubleshooting zucchini noodles (because they can be a diva)

• Too watery even after blotting? Try dry-sautéing the zoodles for 1–2 minutes in a hot pan, no oil, just to steam off extra water. Cool fully before dressing.
• Zoodles broke into short bits? Spiralize with steady pressure. And don’t over-toss.
• Bitter zucchini? Peel off the very outer skin; that’s where most bitterness lives.
• Avocado turned dull? You let air in. Press plastic wrap right onto the surface when storing.

Pantry spice tweaks (small changes, big vibe)

• Ranch-ish: Add 1/2 teaspoon dried dill + 1/2 teaspoon dried chives.
• Mexi-style: Add cumin, cilantro, a squeeze of lime, and chopped jalapeño.
• Mediterranean: Add oregano, feta, olives, and a little extra lemon zest.
• Smoky: Use smoked paprika and bacon, finish with toasted pumpkin seeds.

Kids and picky eaters notes

• Peel the zucchini. The pale noodles look more like pasta, less “green thing.”
• Cut the zoodles shorter with scissors so they’re easier to eat.
• Go lighter on the onion and garlic at first.
• If kids like ranch, push the dressing that way—more dill, a bit more onion powder.

Leftover magic

If the salad softens, it becomes a great base for:

• A wrap in a low-carb tortilla with sliced turkey or roast beef
• A topper for lettuce hearts (yes, salad on salad)
• A bed under a leftover burger patty
• A spoon-worthy snack with a sprinkle of nuts

Clean-up that won’t haunt you

• Rinse the blender right away so avocado doesn’t dry into cement.
• Toss the zoodle strainer towel in the wash before it smells like zucchini tea.
• One cutting board, one big bowl, one blender. That’s it.

Conclusion

Make it once and you’ll start keeping avocados around “just in case.” It’s the salad that eats like lunch, takes the edge off hunger, and doesn’t make you feel like you’re missing out. A bowl of this, a fork, a little quiet… you’re set. If the fridge could talk, it would brag about housing it.

Pin this, save it, share it with the friend who always says they “should eat better” and then orders fries. Then go make a batch. You’ll get it.

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