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Avocado Pasta Salad Recipe (Weight Watchers Friendly)

Introduction:

A vibrant and creamy Avocado Pasta Salad is the perfect dish for both casual meals and special occasions. It’s refreshing, full of flavor, and incredibly easy to make. This dish features the perfect balance of whole grain pasta, fresh vegetables, creamy avocado, and a tangy dressing. It’s perfect for a light lunch or as a side dish for dinner. Whether you’re hosting a barbecue or preparing a quick meal for the family, this pasta salad is sure to impress.

Moreover, this recipe is optimized for anyone following the Weight Watchers program, offering lower points while still packing in the flavors and nutrients you love.

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
SmartPoints (Weight Watchers): 6 points per serving

Ingredients:

For the Pasta Salad:

  • 8 oz whole wheat pasta (such as fusilli or rotini)
  • 1 ripe avocado, peeled, pitted, and diced
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely diced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup crumbled feta cheese (optional for additional flavor)

For the Dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper, to taste
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon smoked paprika (optional for added flavor)

Instructions:

Step 1: Cook the Pasta

Start by boiling a large pot of water over medium-high heat. Add a pinch of salt and stir in the whole wheat pasta. Cook according to the package instructions until the pasta is al dente, usually about 8-10 minutes. Once cooked, drain and rinse under cold water to stop the cooking process. This helps keep the pasta from becoming too soft while also cooling it down for the salad.

Step 2: Prepare the Vegetables

While the pasta is cooking, prepare the vegetables. Slice the cherry tomatoes in half, dice the cucumber, finely chop the red onion, and chop the fresh cilantro. If you’re using feta cheese, crumble it into small pieces. Set all of the vegetables aside in separate bowls, ready to be added to the pasta.

Step 3: Make the Dressing

In a small bowl, whisk together the olive oil, apple cider vinegar, lemon juice, Dijon mustard, minced garlic, oregano, smoked paprika, and salt and pepper to taste. Whisk vigorously until the dressing emulsifies (combines thoroughly), creating a creamy, smooth consistency. Taste the dressing and adjust seasoning as needed.

Step 4: Combine the Pasta Salad

Once the pasta has cooled, transfer it to a large mixing bowl. Add in the diced avocado, cherry tomatoes, cucumber, red onion, and cilantro. If you opted for feta cheese, toss it in as well. Gently mix everything together, ensuring that the avocado doesn’t mash but is evenly distributed throughout the pasta.

Step 5: Add the Dressing

Pour the prepared dressing over the pasta and vegetable mixture. Use a spatula to toss everything together carefully, ensuring that the pasta and veggies are evenly coated with the creamy dressing. The avocado will give the dressing an additional smooth texture, making the salad both rich and refreshing.

Step 6: Chill and Serve

For best results, cover the salad and refrigerate for at least 30 minutes before serving. Chilling the pasta salad allows the flavors to meld together and the dressing to set, making it even more delicious. You can also prepare the salad a few hours in advance for an easy meal prep option.

Nutritional Information (Per Serving):

  • Calories: 280
  • Total Fat: 18g
  • Saturated Fat: 3g
  • Cholesterol: 5mg
  • Sodium: 180mg
  • Carbohydrates: 30g
  • Dietary Fiber: 6g
  • Sugars: 5g
  • Protein: 5g
  • Weight Watchers SmartPoints: 6

Weight Watchers Tips:

This Avocado Pasta Salad is a Weight Watchers-friendly option, offering only 6 points per serving. To make this recipe even lighter, consider the following tips:

  1. Substitute the Olive Oil: If you want to cut down on the points, you can reduce the olive oil and substitute with a low-calorie vinaigrette or use a spray of olive oil instead.
  2. Skip the Feta: For those looking to save some points, the feta can be omitted or replaced with a lighter cheese alternative or nutritional yeast, which adds a cheesy flavor with fewer points.
  3. Use Low-Fat Dressing: You can make the dressing even lighter by opting for a low-fat version of Dijon mustard or using less olive oil while increasing the vinegar for more tang.
  4. Increase the Veggies: Add more veggies like bell peppers, carrots, or spinach to boost the volume of the salad without adding extra points. More vegetables mean more fiber, which helps keep you full longer.

Additional Useful Information:

  • Storage: This Avocado Pasta Salad can be stored in an airtight container in the refrigerator for up to 2-3 days. However, be mindful that the avocado may start to brown, so it’s best to consume it within the first day or two for optimal freshness.
  • Make-Ahead: This is a great salad to prepare in advance for meal prepping. The dressing can be made ahead of time and stored in the fridge, while the pasta salad ingredients can be chopped and assembled before adding the dressing.
  • Customizable Options: This salad is highly customizable to your taste. You can add grilled chicken, shrimp, or even chickpeas for an added protein boost. If you’re not fond of certain veggies, swap them out with your favorites. The creamy avocado pairs well with nearly any vegetable, making it versatile.
  • Kid-Friendly: If you’re preparing this dish for kids, try cutting the vegetables into smaller pieces to make it more bite-sized and visually appealing. The creamy texture of the avocado is often a hit with younger eaters.
  • Gluten-Free Option: To make this recipe gluten-free, simply swap out the whole wheat pasta with gluten-free pasta. There are plenty of gluten-free pasta options available that work perfectly in this salad.

Conclusion:

This Avocado Pasta Salad is an easy, nutritious, and delicious option for anyone looking to enjoy a healthy meal with fewer Weight Watchers SmartPoints. It’s packed with healthy fats, fiber, and vibrant vegetables, all wrapped up in a creamy, tangy dressing. Perfect for meal prepping, this recipe will quickly become a go-to favorite for lunch, dinner, or as a side dish for any occasion.

By using whole wheat pasta and fresh ingredients, you’re not only getting a nutrient-dense meal but one that satisfies your cravings without sacrificing flavor. Make this salad your own by adding or swapping ingredients to meet your dietary preferences.

With its bright, fresh flavors and customizable nature, this Avocado Pasta Salad will quickly become one of your favorite healthy recipes to prepare and share.