Avocados have what appears to be a cult-like following. People are obsessed when it comes to this little, green fat-bomb. From guacamole to avocado toast, we can't seem to get enough.
Fortunately, this a healthy obsession because avocados are a good-for-you food. Yes, they are high in fat, but about 85 percent is the healthy mono- and polyunsaturated fatty acids, per the USDA. This means they're calorically dense but it turns out they can actually help with weight management because they keep you satiated.
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A serving of avocado (one-third of the fruit) provides 9 grams of fat and 4 grams of fiber. Both nutrients help slow digestion, helping you feel fuller longer. This is in sync with a January 2013 study in Nutrition Journal, which found an association between eating avocado and a lower BMI, waist circumference and overall weight.
Avocados are full of nearly 20 different vitamins, minerals and phytonutrients, per the California Avocado Commission. And because they're packed with fat, they help increase the absorption of fat-soluble nutrients, such as vitamins A, D, E and K.
Find out how to eat avocado with these delicious, unique and easy recipes for when you've exhausted all the avo toast and guac iterations.
1. In a Salad
Deconstructed Guacamole Salad
Sometimes, you just have to go with two classics: guacamole and salad. But what if you could combine the two for a perfect twist? This deconstructed avocado salad has all the ingredients that would go into guac — avocado, tomato, onion, garlic and cilantro — mixed with fresh spring greens and topped with feta and vinaigrette.
One serving is only 230 calories and 11 grams of carbs. Plus, it even has a little bit of protein (3 grams) and fiber (4 grams).
Get the Deconstructed Guacamole Salad recipe and nutrition info here.
Tuna Salad-Stuffed Avocado
You'll enjoy this half-avocado stuffed with tuna salad recipe by blog Love and Zest. It's so simple yet so filling. Tuna salad minus the bread is a great option if you're following a low-carb diet. This avocado recipe is also keto-approved because it's low in carbs and high in fat.
Each serving — a half of an avocado — has 22 grams of fat and 8 grams net carb. Because this is a high-fat recipe, you may want to cut down on the amount of mayo that is being added (if you add any at all), when making the tuna salad.
Get the Tuna Stuffed Avocado recipe and nutrition info here.
3. As a Dessert
Avocado Chocolate Pudding
Avocado for dessert? It's not as far-fetched as it sounds (avocado is a fruit after all). But it's avocado's heavy fat content that makes this pudding extra creamy while remaining entirely dairy-free.
Avocado, cacao powder, maple syrup and unsweetened almond milk make for a rich, decadent dessert while still remaining a healthy option. You can also top it with coconut cream for extra sweetness. Each serving only has about 200 calories and includes 8 grams of fiber.
Get the Avocado Chocolate Pudding recipe and nutrition info here.
Avocado Green Smoothie
If you have yet to add avocado to a smoothie, you've been missing out. This fatty fruit is the secret to the ultimate creamy smoothie. Because it has a light flavor, it blends well with fruits and other smoothie mix-ins without being too overpowering. You'll really get the tropical essence from the pineapple chunks, orange juice and coconut milk.
One smoothie has about 406 calories, 13 grams of fiber and 8 grams of protein.
Get the Avocado Green Smoothie recipe and nutrition info here.
5. In a Soup
Authentic Mexican Tortilla Soup
Traditional tortilla soup is spicy and heavy on the tomato but this version is milder in flavor, and is packed with nutrient-dense ingredients like kale. You can serve it with several different kinds of toppings, like tortilla chips, sour cream, cheese, lime wedges and you guessed it, avocado slices. The avocado adds a light, refreshing touch to cut through the spice.
While the recipe calls for ancho chiles, or dried poblano peppers, don't feel obligated to add them in if you want a milder flavor. Total calories is abut 333, with only 25 grams of carbs, and 26 grams of protein.
Get the Authentic Mexican Tortilla Soup with Avocado Slices recipe and nutrition info here.
Air Fryer Avocado Fries
Instead of adding guac on top of a burger, try enjoying avocado on the side with these air fried avocado fries. The crispy panko crumbs give them an extra crunch, which pairs well with the soft, creamy center avocado center. Just pop them into your air fryer for 8 to 12 minutes, or bake them in the oven for 10 to 15.
They're so indulgent that you only need a few fries — three is a serving.
Get the Air Fryer Avocado Fries recipe and nutrition info here.
7. As a Sauce
Creamy Avocado Pasta Salad
Avocados can be finicky, especially when it comes to the ripening process and eating them at just the right moment — the window of opportunity is small. This pasta dish is the best recipe for those overripe avocados since older avos are softer and creamier, pairing deliciously with the short corkscrew noodles. Throw in a some sliced cherry tomatoes and corn and you have the perfect cold, tasty pasta salad.
One serving has about 428 calories, 60 grams of carbohydrates, 11 grams of protein and 10 grams of fiber.
Get the Creamy Avocado Pasta Salad recipe and nutrition info here.
8. On Toast
It's no wonder the avocado toast trend has taken the world by storm: It's tasty, it's easy to make and it even looks pretty. Plus, there are many different ways you can serve it up, with different toppings, spreads, etc.
But can you eat avocado toast when you're following special diets, like the keto diet?
Turns out, avocado toast is a great food to eat when you're following a keto diet, as it's high in fat and low in carbohydrates. You can put the "keto spin" on it by using special keto bread, cauliflower "bread" or fluffy scrambled/fried eggs.
Here are a few notable keto-friendly avocado toast recipes you can try out yourself:
Cobb Salad Avocado Toast
Eggs, bacon, cheese and of course, avocado, make up this high-protein and high-fat avocado toast recipe — a perfect combination for keto guidelines. You can even find bread slices that are lower in calories or bread that is specifically advertised as "keto bread," like Franz Keto Sandwich White Bread, with 35 calories and 0 grams of carbs per serving.
One slice is about 269 calories, 14 grams of protein and 12 grams of fat.
Get the Cobb Salad Avocado Toast recipe and nutrition info here.
Smoked Salmon Avocado Toast on Cauliflower Bread
Cauliflower has stepped the health scene as a great alternative to traditionally wheat-based and grain products like bread, pizza crust, rice, etc. It's great because it's lower in carbohydrates, lower in calories and mild in flavor, so you can add just about anything to it to make it taste good.
Enter: Smoked salmon avocado toast. Add a few thin slices of smoked salmon for protein and healthy fats, tomato, onion and capers atop a thick layer of creamy avocado. You won't even notice it's cauliflower bread as the base.
Get the Smoked Salmon Avocado Toast (on regular or cauliflower bread) recipe and nutrition info here.
Avocado Toast on Cloud Bread
Cloud bread is not as well known, but it's another great alternative to plain toast when you're on a keto diet. It's made out of eggs, cream cheese (or cottage cheese) and cream of tartar, and is whipped a particular way before baking that gives it its signature fluffy texture.
While you could just eat cloud bread plain (especially if you add sugar or spices to the recipe), adding something like jam or avocado spread can level it up. This particular recipe calls for cilantro and lemon juice mixed with the avocado for added flavor.
Get the Avocado Toast on Cloud Bread recipe and nutrition info here.
9. As Guacamole
We know, we know, guac can feel super over-played (especially compared to the above creative recipes), but sometimes all you want is a fresh homemade guacamole to go with those tortilla chips.
While there are many different ways to make guacamole — with the simplest version being just mashed up avocados with salt and lime — the most traditional will often have an element of spice and zest. Here's a good recipe to try:
Best Ever Guacamole
There's a reason why this is called "Best Ever Guacamole." It's a traditional recipe with onion, tomato, lime juice, garlic, jalapeño pepper and cilantro — like you'd get at the restaurant with a bowl of chips. All you have to do is chop up the veggies and add them into the mashed avocado. One serving has about 184 calories, 15 grams of fat and 7 grams of fiber.
Then, use a pinch of salt, squeeze of lime juice and cilantro garnish to taste. You won't regret it!
Get the Best Ever Guacamole recipe and nutrition info here.
- MyFoodData: "Avocados"
- Nutrition Journal: "Avocado Consumption is Associated With Better Diet Quality and Nutrient Intake, and Lower Metabolic Syndrome Risk in US Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008"
- California Avocado Commission: "Avocado Nutritional Information"
- Love and Zest: "Tuna Stuffed Avocado"
- Eating Bird Food: "Easy Avocado Chocolate Pudding"
- Love and Zest: "Avocado Green Smoothie"
- A Beautiful Plate: "Authentic Mexican Tortilla Soup"
- Gastroplant.com: "Air Fryer Avocado Fries"
- Feel Good Foodie: "Creamy Avocado Pasta Salad"
- Eating Bird Food: "Deconstructed Guacamole Salad"
- Eating Bird Food: "Cobb Salad Avocado Toast"
- Eating Bird Food: "Avocado Toast (4 Ways)"
- 360 Family Nutrition: "Cloud Bread Avocado Toast"
- Downshiftology.com: "Best Ever Guacamole"