Entrees · Vegetarian

Mexican Avocado Alfredo

Is it Italian? Is it Mexican? Authentically, it is neither, but it combines the idea of a creamy sauce, similar to Alfredo sauce in the Italian cuisine and the flavor combination of beans, avocado and tomato found in Mexican cuisine.  This dish is rich in heart healthy fats, mainly omega-3 fatty acids coming from the avocado.  Typical Alfredo sauce is high in heart un-healthy fats (saturated fat) as it is made mainly with butter.

The black beans and whole wheat noodles allow for a high fiber as well as protein content in this recipe.  Very filling and very delicious!

Here is the recipe:

Mexican Avocado Alfredo

Makes 6 servings. Requires about 45 minutes from start to finish.


14 oz      whole wheat fettucine (or regular spaghetti noodles)

2 med   fresh avocados

½ cup    milk of choice

½ tsp     salt

1 tsp       black pepper

1 1/2 tsp   garlic powder

1 can      black beans (reduced sodium)

1 can      petite diced tomatoes (no salt added); or, 2 cups chopped fresh tomatoes

1 Tbsp   lemon juice

1 cup     fat-free shredded cheddar cheese


  1. cook noodles according to directions in a large pot; drain, rinse, and return to pot
  2. blend avocado with milk, lemon juice and seasonings and add to noodles

Mexican Avocado Alfredo

3. turn stovetop heat on low-medium setting and add beans and tomatoes

4. stir frequently and let cook until well heated (about 5 minutes)

5. stir in shredded cheese until melted and serve

 Mexican avocado Alfredo image image

Nutrition facts: 1/6 recipe: 450 calories, 10 grams of fat (1 gram of saturated fat), 605 mg sodium, 69 grams of carbohydrate (4 1/2 carb choices), 14 grams of fiber, 5 grams of sugar, 20.5 grams of protein

Nutrition facts for sauce alone: 90 calories, 5.5 grams of fat (1 gram of saturated fat), 295 mg sodium, 5 grams of carbohydrate (0 carb choices), 2.5 grams of fiber, 1 gram of sugar, 6 grams of protein

Nutrition facts for average of 3 popular Alfredo sauce recipes: 260 calories, 25 grams of fat (16 grams of saturated fat), 290 mg sodium, 2 grams of carbohydrate (0 carb choices), 0 grams of fiber, 0 grams of sugar, 5 grams of protein


One thought on “Mexican Avocado Alfredo

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s