Avocados can be added to many recipes to give your meals a nutritional boost. Just one ounce (28 grams) contains good amounts of healthy fats, fiber and protein ().
Avocados have also been shown to have benefits for heart health, weight control and healthy aging (, ).
Here are 23 interesting ways to add avocados to your diet.
The simplest way to enjoy avocados is by sprinkling them with a pinch of salt and pepper.
You can also try other seasonings like paprika, cayenne pepper, balsamic vinegar or lemon juice.
A quick way to season an avocado is to cut it into chunks and drizzle it with a little olive oil, balsamic vinegar, pepper and salt.
If you're looking for more nutritious morning meals, try incorporating avocados into your breakfast. One way to do this is to stuff half an avocado with eggs, as in .
You can also top the avocado with crumbled, cooked bacon and season it with fresh herbs and spices like parsley, cayenne pepper, salt and regular pepper.
Furthermore, you can replace the eggs with other ingredients, such as tuna, chicken, vegetables and fruits, to make other nutritious .
If you want to give a regular morning dish a twist, you can add some avocado to your scrambled eggs.
Simply add diced avocado to your eggs while they are cooking in a pan. Make sure you add the avocado when the eggs are halfway cooked to avoid burning the avocado, and continue cooking them until the avocado is warm.
If you prefer the avocado to be less warm, you can add the diced avocado after the eggs are cooked and off the stove.
Finish the dish by adding some shredded cheese and season it with salt and pepper to taste.
It is possible to substitute regular spreads like butter and margarine with avocados.
Using puréed avocado as a spread on toast and sandwiches will also add extra vitamins and minerals to your meal.
are some great ways to add avocado to your toast.
Guacamole might be one of the most famous Mexican dishes there is.
You can make guacamole using only avocados, herbs and seasonings, as shown in .
Moreover, you can add a twist to your guacamole by combining it with other great ingredients like corn, pineapple, broccoli and quinoa, to name a few.
is a great list of several nontraditional ways to make guacamole.
Avocados can be an ideal substitute in dishes where mayonnaise is used as a binder ingredient.
For example, you can use avocado to make , and salads.
Since salads can be light in calories, adding avocados can make them a more filling meal. are some very creative recipes for salads that include avocados.
Another excellent way to enjoy avocados is in soups.
Avocados can be used as the main ingredient in the recipe to make an , or avocado chunks can be added to other soups like this .
These soups can be fantastic either chilled or hot.
Avocados can be perfect for dishes that are usually made with sour cream.
For instance, you can make baked potatoes topped with mashed avocados and shredded cheese, as in .
Another option is to make a dairy-free sour cream substitute by blending together the following:
- 2 avocados
- Juice of 2 limes
- 2 tablespoons of water
- 2 tablespoons of olive oil or avocado oil
- Pinch of salt
- Pinch of pepper
Sushi is a staple in Japanese cuisine. It is made using combinations of several ingredients and usually includes fish or shellfish.
Avocados are widely used in sushi as well. They have a great creamy feel in the mouth, and can be used to fill or top sushi rolls.
is a simple California roll sushi recipe you can make using avocado.
Avocados can also be grilled, making them a great side dish, especially for barbecued meats.
Simply cut an avocado in half and remove the seed. Drizzle the halves with lemon juice and brush them with olive oil. Place the cut side down on the grill and cook for 2–3 minutes.
Finally, season it with salt and pepper or any other seasoning of your choice.
Avocado pickles are delicious and can be used in any dish in which you'd typically use avocados, such as salads and sandwiches.
To make them, place one cup of white vinegar, one cup of water and one tablespoon of salt in a saucepan and bring the mixture to a boil.
Then, pour the mixture into a jar and add three diced, unripe avocados. Finally, cover them with a lid and let them marinate for a couple of days before eating them.
The pickling solution can be flavored with different ingredients like garlic, fresh herbs, mustard seeds, peppercorns or chilies, to name a few.
are other recipes you can try to start experimenting with this technique.
Avocado fries can be a great side dish, appetizer or substitute for regular potato fries.
They can be either or, to skip the frying oil and make a healthier version, you can also them.
You can enjoy your avocado fries with different dipping sauces, such as ketchup, mustard, aioli or ranch.
Avocados are a great addition to many recipes. For example, avocado slices are perfect to top your , and even .
They're also great for topping typical Mexican dishes like and .
Smoothies can be a perfect meal or snack substitute.
You can combine avocado with green, leafy vegetables like kale and fruits like banana, pineapple or berries. Plus, for a protein-packed smoothie, try adding some protein powder, Greek yogurt or milk.
For a quick smoothie, blend together:
- 1 ripe avocado, halved and pitted
- 1/2 banana
- 1 cup of milk
- 1/2 cup vanilla Greek yogurt
- 1/2 cup of spinach
- Ice to taste
The options are endless when it comes to smoothies. You can find some creative recipes .
Avocado ice cream can be a healthier and more nutritious option than regular ice cream.
can be made by combining avocado, lime juice, milk, cream and sugar.
For a , you can substitute milk and cream for almond or coconut milk and sugar for honey. Also, if you like ice pops better, is a delicious and refreshing recipe you can try.
Store-bought creamy dressings can add a ton of sugar and unhealthy vegetable oils to a salad. Making your own salad dressing is always recommended to keep your salad nutritious and low in calories.
Not only does salad dressing made with avocado have a smooth consistency, it's also delicious and full of nutrients.
To make it, just blend together the following ingredients and add more water as needed to adjust the consistency:
- Half an avocado
- 1/2 cup water
- 3/4 cup chopped cilantro
- Juice of 1 lime
- 1 clove of garlic
- 1/4 cup Greek yogurt
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
Avocado can be used as a substitute for shortening, butter, eggs and oils in baking. It can also be a vegan substitute for these ingredients.
This substitution can reduce the calorie content of foods. For example, two tablespoons of avocado only have 48 calories, whereas two tablespoons of butter have 200 calories (, ).
Making the swap is easy — one cup of oil or butter equals one cup of mashed avocado. Additionally, one egg equals 2–4 tablespoons of mashed avocado.
Avocado is often used to make , , and because its green color will be hidden in the dark chocolate color.
Similarly to making baked desserts, avocado is a great ingredient to make bread.
for avocado bread uses the same ingredients as banana bread, but avocado is used in place of bananas.
Additionally, is a recipe for chocolate-avocado banana bread that uses avocado in place of butter or oil.
Hummus is usually made with chickpeas and tahini and is a nutrient-rich food.
Chickpeas are an excellent source of protein and fiber, and tahini and olive oil provide monounsaturated and polyunsaturated fats (, ).
Adding avocado to this mixture can increase the fiber and healthy fat contents of the recipe. Furthermore, the avocado contributes to the creaminess of the hummus.
is a simple and delicious avocado hummus recipe.
Avocados can be used to make a delicious and creamy for pasta dishes.
Vegetables that go well with this sauce include tomatoes and corn, as in .
Moreover, you can add a spin to your mac and cheese by incorporating avocado into the recipe, as shown .
Pancakes are high in carbs, but adding avocado can provide extra nutrients, vitamins and minerals.
These pancakes also have an attractive green color and creamy, thick consistency.
Additionally, you can add fruit to increase the nutrient content of the pancakes, as in this delicious recipe for .
Avocados can be used to make incredible like margaritas, daiquiris or martinis.
Even though they're all made differently, they have a similar creamy consistency.
Non-alcoholic versions of these drinks can be made by simply omitting the alcohol from the recipes.
Consuming avocados has been shown to benefit your health.
They're surprisingly easy to incorporate into recipes, contributing to both the texture and nutrient content of many meals.
If you have a favorite avocado recipe, feel free to post it in the comments below.