The method of a good improvised solo, in most styles of jazz, is to create an idea and develop it. If it comes from your fingers it is probably just another riff ... if it comes from your “inner ear” that is you can hear the phrase you want to play and play it ... that’s jazz!
Rhythmic variety combined with only a few notes can give almost endless possibilities. The whole of our musical culture (in the west) is made from only twelve notes and I wonder how many pieces of music have been composed since the time of Bach!
Don’t be intimidated by the idea that you have to play lots of notes very fast in order to be a good player. It’s what you do with what you’ve got that counts. So, set yourself realistic goals and enjoy your playing ... if you play with conviction you’ll sound better to your listeners than you think you sound!
See also: Learn to play the jazz guitar