Beyond the Guac- 10 Other Ways to Enjoy Avocados

by Lisa McCune, MS, MPH, RDN, LDN

Last Updated: March 11, 2021

It’s no secret avocados are a nutritious food. This colorful, creamy fruit includes heart-healthy fats, fiber, potassium, B vitamins, Vitamin E, and lutein. A whole avocado has about 13.5g of fiber and 750mg potassium, which is over 50% of the daily recommendation of fiber and more potassium than a banana! High fiber foods can protect our heart, keep our digestion regular, help regulate blood sugar, and promote a healthy weight. Adequate potassium intake can assist in managing healthy blood pressure. Avocados boast anti-inflammatory and eye health benefits from lutein, B vitamins, and Vitamin E. They have the highest fat content of any fruit, making them very low in carbohydrates, about 4g of carbohydrates per 1/3 of a medium avocado. They are made up of 75% unsaturated fats, the “good fats” offering heart protection. Replacing saturated fats in our diet with unsaturated fats like avocados can help lower cholesterol, provide satiety, and help our body absorb fat-soluble vitamins A, D, E, and K.

Guacamole is the most common way to use avocados, but there are many other ways to enjoy them, both savory and sweet. Here are ten other ways to get an avocado fix:
  1. Stuffed Avocados
    The shape of an avocado is perfect for stuffing!
  2. Smoothies
    Add avocado to a smoothie for a delightfully creamy consistency. No fresh avocados? No problem! Use diced, frozen avocados instead.
  3. Eggs & Avocados
    They make the perfect pair.
  4. Baking
    Substitute half the butter or oil amount in a baking recipe with mashed avocado. This will create a softer, moister, baked good with beneficial fats, vitamins, and minerals.
  5. Substitute for creamy condiments.
    Use mashed avocado in place of mayonnaise or sour cream on sandwiches, tuna or chicken salad, or salad dressings.
  6. Dips
    Try dipping vegetables or pita chips in these tasty avocado dips!
  7. Avocado Toast
    This trend is here to stay, and we love it! There are endless possibilities of avocado pairings on toast, including proteins, fruits, and vegetables.
  8. Avocado Bowls
    Bowls are a great way to get various nutrients with each bite.
  9. Cold Salads
    Avocado pairs well with other fruits and vegetables for refreshing salads in the warmer months.
  10. Desserts
    Avocados creamy texture lends itself well to desserts like puddings, mousse, fudge, frosting, and ice cream. It pairs surprisingly well with chocolate.

Avocados are a nutrition powerhouse because of their healthy fat, fiber, and vitamin content. They are a heart-healthy choice and can be used in various ways in the kitchen, including in dessert foods. Avocados are available year-round, but they typically have the best flavor from January-March. Hurry to your Kroger produce section now! For more recipes using avocados, visit https://www.kroger.com/recipes.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Lisa McCune, MS, MPH, RDN, LDN

Lisa McCune, MS, MPH, RDN, LDN

Teaching people about the positive things that food can do for the mind, body and spirit, and helping them understand that all foods can fit into a healthy diet is Lisa’s nutrition philosophy. She believes food should be exciting and fun! Lisa encourages celebration of non-scale victories, which focus on what good nutrition can do for your life beyond weight. She loves food, but also loves to break a sweat whether it’s cycling, walking her dog or doing CrossFit.