Avocado Pesto Pasta Hemp Seeds

I tried making avocado pesto pasta last Tuesday and it actually came together faster than I thought it would. The hemp seeds give it this nutty thing without being too heavy, and the avocado makes everything creamy without cream.

Why You’ll Love This Recipe

• Ready in 35 minutes, most of that is just waiting for water to boil
• Hemp seeds replace pine nuts so you’re not spending twelve dollars on a tiny jar
• The avocado pesto clings to every piece of pasta instead of pooling at the bottom like some sauces do
• You can taste the herbs without them punching you in the face
• It’s a healthy pasta recipe that doesn’t feel like you’re eating something healthy
• No cream, no butter, but it still feels rich enough that you’re not sad about it

The Story Behind This Recipe

I got tired of buying basil pesto in those little containers that cost way too much and never taste as good as they should. My friend mentioned she’d been putting avocado in everything lately and I figured why not try it in pesto.

I had hemp seeds sitting in my pantry from some smoothie phase I went through last year. Threw them in because I didn’t want to go to the store for pine nuts, and honestly it worked better than I expected.

The first time I made it the sauce was too thick and just sat there on the pasta like a lump. That’s when I learned the pasta water trick actually matters—it’s not just something recipe writers say to sound smart.

What You Need

You need pasta—I used penne but any short shape that has ridges or curves works. The sauce needs something to grab onto.

For the pesto itself, you’re looking for one ripe avocado. Not rock hard, not brown inside. Just soft enough that your thumb leaves a small dent when you press it. I’ve tried making this with an underripe one and it tastes grassy in a bad way.

Hemp seeds are the main thing here. I used about a quarter cup but you can go a bit more if you want it nuttier. They don’t taste like much on their own but they thicken the whole thing up and add this texture that’s hard to describe. Way cheaper than pine nuts and honestly I like them better now.

You’ll need good olive oil—not the fancy stuff you save for drizzling, but not the bottom shelf either. Something in the middle that you’d actually want to taste. The pesto needs enough to get smooth in the blender. I probably used close to half a cup but I wasn’t measuring super carefully.

Parmesan cheese for finishing. Get the real block and grate it yourself because the pre-grated stuff tastes like dust. Salt for the pasta water and for seasoning the pesto. Black pepper at the end because it needs that little bit of bite.

How to Make Avocado Pesto Pasta

Fill a large pot with water and add salt generously—more than you think. Bring it to a rolling boil and toss in the pasta. Stir it occasionally so nothing sticks to the bottom. I usually set a timer for whatever the package says minus one minute because I like checking it myself.

Al dente means it should still have some resistance when you bite it. Not crunchy but not soft either. When it’s ready, drain it but keep a cup of that pasta water before you dump everything out. I used to forget this step every single time and it made things harder.

While the pasta’s going, cut your avocado in half and scoop it into the food processor. Add the hemp seeds, a good pinch of salt and some pepper. Don’t add the olive oil yet. Pulse everything a few times until it’s roughly chopped up and starting to come together.

Now turn the processor on and drizzle the olive oil in slowly through that little hole in the top. This is where it gets creamy instead of chunky. Keep going until it looks smooth and moves around the bowl easily. If it’s too thick, add a splash more oil.

Taste it now before you do anything else. It should be creamy from the avocado, a little nutty from the hemp seeds and salty enough that you notice. Adjust whatever needs adjusting because once it’s on the pasta it’s harder to fix.

Put the drained pasta back in the pot or into a big bowl. Dump all the pesto on top and start mixing it around. This is where that pasta water comes in—if the sauce is just sitting there like a blob add a few tablespoons at a time. The starch in the water helps everything stick to the pasta instead of sliding off. You’ll see it start to coat each piece and get this glossy look.

I noticed the pasta makes this faint steaming sound when you mix it if it’s still hot enough. That’s when you know the pesto’s warming up and really coating everything. Plate it up right away, grate fresh Parmesan over the top and crack some black pepper on there. Don’t let it sit or the avocado starts to look dull.

What I Did Wrong the First Time

I made way too much pesto for the amount of pasta I cooked. Ended up with this giant bowl of sauce and not enough noodles for it to stick to. The ratio was completely off and I had leftover pesto that turned brown in the fridge by the next day, which was depressing.

The avocado oxidizes fast once it’s blended so you really can’t make this ahead. I tried saving it with lemon juice but it still looked weird and tasted off. Now I only make exactly what I need and I eat it right away.

Avocado Pesto Pasta Hemp Seeds

By Emma

Prep:

20 min

Cook:

15 min

Total:

35 min

Servings:

6 servings

Ingredients

• Pasta, quantity as preferred
• Avocado, ripe
• Hemp seeds
• Parmesan cheese
• Black pepper
• Olive oil
• Salt

Method

1. 1 Fill a large pot with water and add salt generously; bring it to a rolling boil. Toss in the pasta and stir occasionally to keep from sticking. I watch for the texture to resist a firm bite—al dente on the package instructions is a good guide but trusting your teeth counts. Drain the pasta and keep a cup of pasta water aside before pouring it all out. This starchy liquid is key for sauce adjustment later.
2. 2 While the pasta cooks, blitz the pesto ingredients into the food processor, but hold back the olive oil at first. Once everything combines into a rough blend, streamline the olive oil in a thin drizzle. I like to see it emulsify slowly, adding more oil to reach a silky consistency that isn’t runny. Taste and tweak salt or pepper here—avocado lends its own buttery richness without overwhelming.
3. 3 Transfer the pasta back into the pot or a large bowl and coat thoroughly with the pesto. If the mixture feels dry or clumpy, gradually add reserved pasta water to loosen the sauce and help it cling smoothly. The slight sizzle and steam tell me it's blending well. Plate it up, shower with fresh Parmesan shavings and a good grind of black pepper to wake every forkful. Serve immediately before the sauce settles.

Nutritional information

Calories

320

Protein

9g

Carbs

30g

Fat

18g

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Tips for the Best Avocado Pesto Pasta

Your avocado needs to be exactly right or the whole thing falls apart. Too hard and you’ll get chunks that won’t blend smooth. Too soft and it tastes weirdly sweet and mushy instead of creamy.

Don’t dump all the pasta water in at once thinking more is better. I did that and ended up with soup instead of sauce. Add it a tablespoon at a time and watch how the pesto changes from thick to glossy. You’ll see when it’s enough.

The hemp seeds taste better if you toast them for like two minutes in a dry pan first. I didn’t do this the first few times but now I always do. They get this deeper flavor that makes the whole creamy pesto more interesting.

Blend the pesto longer than you think you need to. I used to stop too early and there’d be little grainy bits of hemp seeds that felt weird on my tongue. An extra thirty seconds makes everything silky and the Italian pasta deserves that texture.

Eat this the second it’s done. I left mine sitting for ten minutes once while I answered a phone call and the sauce got dull and separated. The heat from the pasta keeps everything emulsified.

Serving Ideas

I put this next to some roasted cherry tomatoes that I just threw in the oven with olive oil and salt. The sweetness from the tomatoes balances how rich the avocado pesto gets.

Grilled chicken strips on top work if you’re feeding someone who thinks pasta isn’t a real meal without protein. I’m not that person but my boyfriend is.

A big arugula salad on the side with lemon juice and nothing else cuts through all that creaminess. Sometimes I even mix the arugula right into the pasta bowl and let it wilt a little from the heat.

Garlic bread feels like overkill but I made it anyway last time and didn’t regret it.

Variations

You can swap basil for half the avocado if you want it to taste more like traditional pesto. I tried this when my avocado looked questionable and it worked fine. Just use less olive oil because basil doesn’t need as much to blend smooth.

Spinach instead of more herbs makes this even healthier I guess. It turns the sauce darker green and adds a mineral taste that’s not bad, just different. My sister does this because she grows spinach in her garden and always has too much.

Lemon juice is the obvious addition everyone suggests and yeah it works. Brightens everything up and supposedly keeps the avocado from browning as fast. I add maybe a tablespoon if I’m in the mood but it’s not necessary.

Walnuts instead of hemp seeds give you that classic nutty thing. They’re heavier though and the healthy pasta recipe angle kinda disappears when you’re using a half cup of walnuts. Your call.

FAQ

Can I make avocado pesto ahead of time? No, not really. It turns brown within a couple hours even if you cover it with plastic wrap pressed right on the surface. The oxidation happens fast and it starts tasting off. Make it right before you need it.

What if my pesto is too thick? Add more pasta water or a bit more olive oil. The pasta water works better because the starch helps it stick. I’ve added up to a quarter cup before when I made the pesto too dense.

Can I use frozen avocado? I tried this once with those frozen avocado chunks from Trader Joe’s. It worked but the texture was slightly watery and it didn’t taste as fresh. Better than nothing if you’re desperate but fresh is way better.

How do I know if my avocado is ripe enough? Press the top near the stem gently with your thumb. If it gives a little but isn’t mushy you’re good. If your thumb just sinks right in it’s probably too ripe and might have brown spots inside.

What pasta shape works best? Anything with ridges or curves. Penne, fusilli, rotini all grab the sauce. I wouldn’t use spaghetti because the pesto just slides off. Orecchiette is actually great if you can find it.

Can I use a blender instead of a food processor? Yeah but you’ll need to stop and scrape down the sides more often. The pesto likes to get stuck under the blades. A food processor is easier but a blender gets the job done.

Why does my pesto taste bitter? Probably the hemp seeds if you used too many or they were old. Or you over-blended it and the olive oil got bitter from the heat. Taste your hemp seeds before you add them to check they’re not rancid.

How much pasta water should I save? A full cup is safe. You probably won’t use all of it but having extra means you’re not scraping the pot later wishing you’d kept more. I use maybe half a cup usually.

Can I reheat this? You can but it’s not great. The avocado gets this grayish color and the texture breaks. If you have to, do it gently on low heat with a splash of water to bring it back together. Microwave makes it worse.

What’s the best way to store leftovers? Put it in an airtight container with plastic wrap pressed directly on top of the pasta to keep air out. It’ll last maybe one day in the fridge. After that it looks sad and tastes worse.

Can I freeze avocado pesto pasta? I wouldn’t. The avocado texture goes completely wrong when frozen and thawed. It gets grainy and separated. Just make what you’ll eat that night.

Do I have to use Parmesan? No but it really helps. The salty sharpness balances the creamy avocado. Pecorino works too if that’s what you have. Nutritional yeast is the vegan option but it tastes totally different.

What if I don’t have hemp seeds? Use pine nuts like traditional pesto or sunflower seeds if you need something cheaper. Pumpkin seeds work too but they make it taste more earthy. Just keep the amount the same, about a quarter cup.

Can I add garlic to the pesto? Sure, one clove is enough. More than that and it takes over everything. I tried two cloves once and couldn’t taste the avocado anymore which defeated the whole point.

Why is my pasta dry even after adding pesto? You either didn’t use enough pesto or you drained the pasta too well and it cooled down before you mixed it. The pasta should still be hot and slightly wet when the pesto goes on.

How do I keep the avocado from turning brown? You can’t really stop it, just slow it down. Lemon juice helps a little. That’s why you eat this right away instead of letting it sit around. The heat from the pasta speeds up the browning too.

Is this actually healthy? It’s got good fats from the avocado and hemp seeds, no cream or butter. The pasta is still pasta though so it’s not like eating a salad. Healthier than Alfredo for sure but I wouldn’t call it diet food either.