Avocado Mash with Carrot Noodles is a great alternative to pasta. Are you looking to keep your carbohydrate consumption low but really missing pasta?

Avocado Mash with Carrot Noodles

Course: Main Dish
Cuisine: American
Keyword: Budget-friendly, Easy, High protein
Cooking Method: Oven, Stove Top
Condition: Cancer, Dairy Free, Diabetes, Gluten Free, Heart Health, Low Sodium, Nut Free, PCOS, Vegetarian
Servings: 1


  • 1 chicken breast
  • 6 oz carrot spirals, frozen
  • 1/2 avocado
  • 5 tomato cherry
  • 2 tsp oregano


  • Cook chicken breast in oven at 400°F for 25 min. ⁣
  • While the chicken is cooking, heat up a small amount of water on a non-stick pan. Cook the carrot spirals in the pan (about 4 minutes) then drain and place on a serving plate.
  • Mash your avocado in a small bowl and slice your cherry tomatoes. ⁣
  • Remove chicken from oven and slice. ⁣
  • Top carrot spirals with the avocado mash, tomatoes, chicken, and oregano.


Carbohydrates: 13g | Protein: 51g | Fat: 21g | Sodium: 280mg | Potassium: 1509mg | Fiber: 8g

Are you looking to keep your carbohydrate consumption low but really missing pasta?

We get that – pasta is great! We grew up on it and it’s a comfort food for so many of us, plus there is just something about pasta that is unbeatable – all these factors make it really hard to give up pasta. So, what if you didn’t have to? What if we could swap out those simpler carbohydrates with nutrient rich carrots?

Our dietitians created this veggie-based pasta dish to be packed with nutrients. Carrots are a great source of vitamin K, potassium, and antioxidants which improve vision, lower cholesterol levels and assist in weight management. Tomatoes are another great source of vitamin K, as well as potassium, and vitamin C in order to provide antioxidants which protect cells from damage. Finally, avocados. We are the biggest fan of avocados – there is just so much that you can do with them and they are so packed full of nutrients.

Avocados are a healthy fat which is very filling and can help with weight loss goals as they will keep you fuller, longer. Patients with type 2 diabetes tend to have higher levels of inflammation in the body which the fats from avocados can help heal due to their anti-inflammatory properties. The healthy fats have also been shown to help address the harmful effects of obesity on brain function and increasing the intake of avocados has provided some improved cognitive function!

So give our Avocado Mash with Carrot Noodles a try!

Please note:

Nutrition info is an estimate and may contain errors. 

Rebecca Bitzer loves to empower Registered Dietitian Nutritionists (RDNs) and their clients.  Co-author of Welcome to the Rebelution: Seven steps to the nutrition counseling practice of your dreams and  Taste the Sweet Rebellion: Rebel against dieting.