9 Healthy Avocado Recipes for Breakfast, Lunch, Dinner, and Even Dessert!
Sure, it’s great on toast and in tacos, but this healthy fat can also star in pasta sauce, on the grill, and baked into cookies.
One of the most popular fruits consumed by Americans is one they probably think of as a vegetable — the beloved avocado. Botanically classified as a berry, according to Britannica, the avocado ranked as the 10th most popular fruit purchased in the United States in the Fresh Trends annual survey in 2022. The U.S. Department of Agriculture (USDA) estimates that the average American consumes more than 8 pounds of avocados per year.
What makes avocados so popular? Well, for one thing, they’re versatile. The creamy flesh can be scooped, mashed, sliced, diced, or pureed. It can multitask as a spread, condiment, or ingredient in a sandwich, wrap, or taco. It can be added as a topper to a grain bowl, salad, or soup. You can even freeze avocado chunks and add them to smoothies to create thick, velvety-smooth drinks.
Because avocados have a relatively mild taste, they can be dressed with any flavor — spicy, salty, smoky, or even sweet. Add cocoa powder or melted chocolate to a pureed avocado and you can make rich dark chocolate mousse, frosting, or truffles. Add a spoonful of sugar or honey to an avocado and transform it into a bright green pudding, ice cream, or cake.
Doing so nets you a slew of nutritional benefits. Replacing butter with an avocado in a baked good recipe not only reduces your intake of saturated fat, but also adds dietary fiber, vitamins, and minerals to your sweet treats. One avocado contains almost 14 grams of fiber, according to USDA data, and that nutrient supports gut health and aids blood sugar control. Avocado also has protein (a rarity in fruit); healthy monounsaturated fats, which the Cleveland Clinic states may help enhance fat-soluble vitamin absorption, reduce inflammation, and support brain health; and provides an excellent source of folate, vitamin K, vitamin E, and potassium.
One research study published in March 2022 in the Journal of the American Heart Association (JAHA) found that participants who consumed two servings of avocado per week had a lower risk of cardiovascular disease and coronary heart disease. So it’s worth replacing at least a half serving of butter, margarine, or cheese with an avocado to reap heart-boosting benefits.
There are plenty of easy ways to incorporate more avocados into your day, but when you get tired of toast and guacamole, these creative recipes are sure to satisfy.
Chocolate-Avo Banana Oat Mini Muffins
These rich, chocolatey mini muffins are big on potassium, with 228 mg per serving. Potassium supports healthy muscle function and blood pressure. Whole grains like oats can help lower cholesterol. Enjoy them for an on the go breakfast or healthy dessert. Muffins keep well in the fridge for up to a week or freezer for up to 3 months.
PREP TIME
10 minCOOK TIME
8 minTOTAL TIME
18 minIngredients
Directions
Preheat oven to 350 degrees F and line two mini muffin tins with paper baking liners.
In a food processor, add avocado and bananas and process until smooth, about 1 minute. Add brown sugar, egg, and vanilla extract, blend for another 30 seconds.
In a large bowl, whisk together flour, oats, cocoa powder, baking powder, soda, and salt. Add wet ingredients to dry and mix until just combined. Fold in chocolate chunks.
Spoon one tablespoon of batter into each prepared muffin cup (should fill about ¾ the way full).
Bake for 8-9 minutes, until toothpick comes out clean.
Nutrition Facts
Amount per serving
Serving size2 mini muffins
calories
135total fat
5gsaturated fat
2.4gprotein
3gcarbohydrates
23gfiber
3.5gsugar
11.3gadded sugar
9.2gsodium
143mgTAGS:
Eggs, Wheat, Heart-Healthy, Vegetarian, Family-Friendly, Quick & Easy, Breakfast, DessertRate recipe
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Soft Avocado Cookies
These cookies are soft, moist, slightly sweet and contain healthy fats. Incorporating avocados into baked goods not only swaps out the unhealthy fat for a healthy one, but also adds moisture as 73 percent of an avocado is water, per the U.S. Department of Agriculture data. This recipe also uses whole wheat flour, which, along with the avocado, adds a boost of fiber to the cookie.
PREP TIME
10 minCOOK TIME
10 minTOTAL TIME
20 minIngredients
Directions
Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
In a food processor, add avocado and process until smooth, about 1 minute. Add sugar, egg, egg yolk, and vanilla extract and blend until mixed, about 30 seconds.
In a separate bowl, whisk together all-purpose flour, whole-wheat flour, baking soda and salt. Fold wet ingredients into dry ones until just mixed. Fold in sunflower seeds, if using.
Scoop out 9 cookies using a ¼-cup cookie dough scooper and place on prepared baking sheet. Bake for 10-12 minutes until golden brown.
Nutrition Facts
Amount per serving
Serving size1 cookie
calories
212total fat
10gsaturated fat
1.2gprotein
3gcarbohydrates
28gfiber
2.3gsugar
11gadded sugar
10.8gsodium
184mgTAGS:
Wheat, Eggs, Heart-Healthy, Vegetarian, Family-Friendly, Quick & Easy, DessertRate recipe
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Grilled Avocado with Chili-Garlic-Soy Marinade
Want to eat an avocado but the one you purchased isn’t soft yet? Grilling them will help soften their flesh as well as adding flavor. In this recipe, avocados are first marinated in a chili-garlic-soy marinade, then take on a smoky flavor once grilled. This grilled avocado can be placed on top of a salad, mashed into a dip, or be paired with grilled veggies or be added to a burger or sandwich.
PREP TIME
5 minCOOK TIME
3 minTOTAL TIME
23 minIngredients
Directions
In a small bowl, whisk together lemon juice, rice vinegar, avocado oil, mirin, soy sauce, and chili garlic sauce. Add avocados and marinate for at least 15 minutes, to allow them to absorb flavors or for up to 1 day covered in the fridge.
Heat a gas grill or broiler to high or prepare a charcoal grill. Remove avocados from marinade and place flesh-side down on the grill. Cook for 3-4 minutes, until avocados look charred. Garnish with flaxseeds, if desired.
Nutrition Facts
Amount per serving
Serving size½ avocado
calories
160total fat
14gsaturated fat
1.9gprotein
2gcarbohydrates
10gfiber
4.7gsugar
2.1gadded sugar
0.1gsodium
207mgTAGS:
Soy, Wheat, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Vegan, Low-Carbohydrate, Anti-Inflammatory, Side DishRate recipe
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Vegan Avocado Sushi Roll
Sushi rolls look complex but you can make them at home for a fraction of the price you’d pay ordering out, and you can use whatever combination of ingredients you prefer. Most supermarkets sell sushi rice in the grain aisle and nori in the international aisle, but an Asian market will also have these items. Using soy sauce for dipping can add excess sodium, so use a less-sodium tamari or soy sauce.
PREP TIME
20 minCOOK TIME
12 minTOTAL TIME
32 minIngredients
Directions
Boil dry sushi rice in 2 cups of water for 12-15 minutes, until water disappears. Stir in rice vinegar and cool to room temperature.
On a bamboo sushi mat (or plastic wrap), lay one sheet of nori. Scoop 1/2 cup cooled rice and spread it into a thin layer. (Pro tip: use wet hands to prevent your hands from sticking to the rice as you press it down.)
Carefully flip the nori sheet so the rice layer is facing down on the plastic wrap.
In an even line, lay 2 leaves of lettuce, 2 slices of avocado and 4-5 slices of cucumber. Gently roll the mat (or plastic wrap) and compress with your hands until an even sushi roll is formed.
With a sharp chef’s knife, cut each roll into 8 even rounds. Sprinkle with sesame seeds and wasabi, if using. Repeat steps 2-5 to make the 3 remaining rolls.
Nutrition Facts
Amount per serving
Serving size8 pieces
calories
261total fat
6gsaturated fat
0.8gprotein
6gcarbohydrates
47gfiber
5.2gsugar
1.5gadded sugar
0gsodium
61mgTAGS:
Heart-Healthy, Gluten-free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Family-Friendly, DinnerRate recipe
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Creamy Avocado Pasta Sauce
Pesto isn’t the only green sauce worth serving. When you’re craving a creamy pasta dish that isn’t loaded with unhealthy fat, using avocado can help make a velvety sauce that’s actually good for you — especially when you sneak two servings of spinach into it as well. Serving over whole-wheat or chickpea pasta can bump the protein and fiber even higher to make this a filling vegetarian meal, or you can add lean protein like salmon or chicken.
PREP TIME
10 minTOTAL TIME
10 minIngredients
Directions
In a food processor, place avocados, garlic cloves, lemon juice, pesto, baby spinach, salt, and black pepper. Process until smooth, about 1 to 2 minutes.
Add prepared sauce to cooked pasta and serve immediately.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
420total fat
22gsaturated fat
3.3gprotein
12gcarbohydrates
52gfiber
11.2gsugar
2gadded sugar
0gsodium
630mgTAGS:
Wheat, Tree Nuts, Mediterranean, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Quick & EasyRate recipe
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Tuna-Stuffed Avocados
An avocado makes the perfect bowl for serving up a deliciously simple meal. This creative take on traditional tuna salad uses Greek yogurt in place of mayonnaise for a meal that’s lower in unhealthy saturated fats while also being higher in protein and fiber, according to the USDA. Greek yogurt adds a bright and tangy flavor in contrast to the mild flavor of mayonnaise, but you’ll find it provides a similar creamy mouthfeel to this tuna salad. Plus, at 10 grams of fiber per serving, you’ll be about one-third of the way toward your daily fiber needs — not too shabby!
PREP TIME
10 minTOTAL TIME
10 minIngredients
Directions
Place the avocado halves on a serving plate.
In a mixing bowl, combine the remaining ingredients and stir until well combined. Carefully scoop the mixture into the avocado halves and enjoy!
Nutrition Facts
Amount per serving
calories
461total fat
29gsaturated fat
5.6gprotein
37gcarbohydrates
16gfiber
10gsugar
3.2gadded sugar
0gsodium
554mgTAGS:
Dairy, Fin fish, Anti-Inflammatory, Mediterranean, Gluten-free, Paleo Diet, Whole30 Diet, High-Fiber, High-Protein, Low-Carbohydrate, Quick & Easy, LunchRate recipe
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Dark Chocolate–Avocado Mousse
There’s nothing better than ending your day with a rich, chocolatey treat — except maybe knowing that the treat is actually good for you and your gut microbiome. Naturally gluten-free, this dark chocolate mousse is packed with healthy fats and fiber from the avocado, and it gets a boost of probiotics and protein from the Greek yogurt. But you’d never know any of that from its creamy texture and rich chocolatey goodness!
PREP TIME
5 minTOTAL TIME
5 minIngredients
Directions
Blend all of the ingredients in a blender or food processor until smooth, about 1 minute. Scrape down the sides as needed. Add additional soy milk to reach your desired texture. Chill until served.
Nutrition Facts
Amount per serving
Serving size½ cup
calories
243total fat
12gsaturated fat
2.5gprotein
6gcarbohydrates
32gfiber
7.6gsugar
19.9gadded sugar
18.4gsodium
62mgTAGS:
Dairy, Soy, Family-Friendly, Dessert, Gluten-free, Anti-Inflammatory, Heart-Healthy, Low-Sodium, High-Fiber, Vegetarian, Quick & EasyRate recipe
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Avocado Deviled Eggs
Replacing sources of unhealthy saturated fats with those from healthy fats, like avocados, is a key recommendation of the 2020–2025 Dietary Guidelines for Americans because it significantly lowers the risk of heart disease, according to Penn State University. This mash-up of guacamole and deviled eggs does this by eliminating the egg yolks and substituting an herb-and-garlic-flavored avocado filling.
PREP TIME
15 minTOTAL TIME
15 minIngredients
Directions
Slice each egg in half lengthwise. Discard yolks or reserve for another purpose.
Blend remaining ingredients in a food processor until smooth, or in a medium bowl, mash together with a fork.
Spoon avocado filling into holes in each egg white and refrigerate until serving time.
Nutrition Facts
Amount per serving
Serving size1 egg
calories
58total fat
4gsaturated fat
0.5gprotein
4gcarbohydrates
3gfiber
1.6gsugar
0.5gadded sugar
0gsodium
104mgTAGS:
Eggs, Diabetes-Friendly, Gluten-free, Family-Friendly, Appetizer, Anti-Inflammatory, Heart-Healthy, Low-Carbohydrate, Low-Sodium, VegetarianRate recipe
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Sweet Potato, Black Bean, and Avocado Salad
Contrary to popular belief, lettuce is not a requirement for a salad. Here, mix sweet potato, black beans, and avocado to max out on fiber, then get a flavor boost from fresh herbs and a light dressing full of Southwest seasonings. Beans are a great source of lean protein, and one study published in March 2022 in the Journal of Nutrition and Dietetics found that replacing meat, fish, and poultry with legumes like beans was the dietary change most strongly associated with weight loss. And this bowl is so satisfying and hearty, you’d never guess that it’s vegan.
SERVES
2
CALORIES PER SERVING
380
PREP TIME
10 minCOOK TIME
30 minTOTAL TIME
1 hrIngredients
Directions
Preheat the oven or toaster oven to 425 degrees F. Thoroughly wash the sweet potato and pierce the skin all over with a fork. Bake in the preheated oven until a knife can be easily inserted into the center, about 30 to 35 minutes. Allow to cool until it is safe to handle, then slice it in half and cube the flesh. Divide it evenly between two serving dishes.
Divide avocado, black beans, onion, and pepitas evenly between the two dishes.
In a small bowl, combine avocado oil, lemon juice, cilantro, cumin, paprika, garlic powder, and salt. Whisk together until combined and drizzle over each salad.