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.

Medically Reviewed
avocado recipes
Avocado can be a great way to add some healthy, filling fat to carbs like baked goods and pasta.Nataliya Arzamasova/Shutterstock; Adobe Stock; Canva

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.

1
muffins
Nataliya Arzamasova/Shutterstock

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.

contains  Eggs, Wheat
5.0 out of 3 reviews

SERVES

15

CALORIES PER SERVING

135

PREP TIME

10 min

COOK TIME

8 min

TOTAL TIME

18 min

Ingredients

1 large avocado, peeled, pitted
3 large ripe bananas
½ cup brown sugar
1 large egg
1 tbsp pure vanilla extract
¾ cup whole wheat flour
½ cup cocoa powder
¼ cup rolled oats
1 tsp baking soda
1 tsp baking powder
¼ tsp kosher salt
½ cup bittersweet chocolate chunks

Directions

1

Preheat oven to 350 degrees F and line two mini muffin tins with paper baking liners.

2

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.

3

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.

4

Spoon one tablespoon of batter into each prepared muffin cup (should fill about ¾ the way full).

5

Bake for 8-9 minutes, until toothpick comes out clean.

Nutrition Facts

Amount per serving

Serving size2 mini muffins

calories

135

total fat

5g

saturated fat

2.4g

protein

3g

carbohydrates

23g

fiber

3.5g

sugar

11.3g

added sugar

9.2g

sodium

143mg

TAGS:

Eggs, Wheat, Heart-Healthy, Vegetarian, Family-Friendly, Quick & Easy, Breakfast, Dessert
2
cookies
Adobe Stock

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.

contains  Wheat, Eggs

SERVES

9

CALORIES PER SERVING

212

PREP TIME

10 min

COOK TIME

10 min

TOTAL TIME

20 min

Ingredients

1 large avocado
¼ cup canola oil
½ cup brown sugar, packed
1 whole egg
1 egg yolk
1 tsp pure vanilla extract
1 cup all-purpose flour
½ cup white whole wheat flour or whole wheat pastry flour
1 tsp baking soda
¼ tsp kosher salt
½ cup sunflower seeds (optional)

Directions

1

Preheat oven to 350 degrees F and line a baking sheet with parchment paper.

2

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.

3

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.

4

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

212

total fat

10g

saturated fat

1.2g

protein

3g

carbohydrates

28g

fiber

2.3g

sugar

11g

added sugar

10.8g

sodium

184mg

TAGS:

Wheat, Eggs, Heart-Healthy, Vegetarian, Family-Friendly, Quick & Easy, Dessert
3
grilled avocado
Adobe Stock

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.

contains  Soy, Wheat

SERVES

4

CALORIES PER SERVING

160

PREP TIME

5 min

COOK TIME

3 min

TOTAL TIME

23 min

Ingredients

1 lemon, juiced
2 tbsp rice vinegar
1 tbsp avocado oil
1 tbsp mirin
1 tbsp less sodium soy sauce
1 tsp chili garlic sauce
2 avocados, sliced in half and pit removed (shell kept on)
Flaxseeds, for garnish (optional)

Directions

1

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.

2

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

160

total fat

14g

saturated fat

1.9g

protein

2g

carbohydrates

10g

fiber

4.7g

sugar

2.1g

added sugar

0.1g

sodium

207mg

TAGS:

Soy, Wheat, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Vegan, Low-Carbohydrate, Anti-Inflammatory, Side Dish
4
sushi
Joshua Resnick/Adobe Stock

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.

SERVES

4

CALORIES PER SERVING

261

PREP TIME

20 min

COOK TIME

12 min

TOTAL TIME

32 min

Ingredients

1 cup dry sushi rice
2 tbsp rice vinegar
4 sheets nori seaweed sheets
8 large Bibb or romaine lettuce leaves, rinsed and thoroughly dried
1 large avocados, cut into thin strips, about 16 slices
1 English cucumber, peeled, seeds removed and cut lengthwise into thin strips
Powdered wasabi, sesame seeds for garnish (optional)

Directions

1

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.

2

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.)

3

Carefully flip the nori sheet so the rice layer is facing down on the plastic wrap.

4

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.

5

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

261

total fat

6g

saturated fat

0.8g

protein

6g

carbohydrates

47g

fiber

5.2g

sugar

1.5g

added sugar

0g

sodium

61mg

TAGS:

Heart-Healthy, Gluten-free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Family-Friendly, Dinner
5
pasta
Adobe Stock

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.

contains  Wheat, Tree Nuts

SERVES

4

CALORIES PER SERVING

420

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

4 cups rigatoni pasta, preferably whole wheat or chickpea pasta, cooked
2 large avocados, peeled
3 garlic cloves, peeled
1 lemon or lime, juiced
⅓ cup pesto
2 cups baby spinach, loosely packed
¼ tsp kosher salt
⅛ tsp freshly ground black pepper

Directions

1

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.

2

Add prepared sauce to cooked pasta and serve immediately.

Nutrition Facts

Amount per serving

Serving size1 cup

calories

420

total fat

22g

saturated fat

3.3g

protein

12g

carbohydrates

52g

fiber

11.2g

sugar

2g

added sugar

0g

sodium

630mg

TAGS:

Wheat, Tree Nuts, Mediterranean, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Quick & Easy
6
Tuna-Stuffed Avocados
Oksana Kiian/Getty Images

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!

contains  Dairy, Fin fish
5.0 out of 5 reviews

SERVES

1

CALORIES PER SERVING

461

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

1 ripe avocado, halved lengthwise, pit removed
1, 5-oz can tuna, canned in water, no salt added, drained
2 tbsp chopped red onion
3 tbsp chopped celery
3 tbsp lowfat Greek yogurt
¼ tsp kosher salt
⅛ tsp freshly ground black pepper

Directions

1

Place the avocado halves on a serving plate.

2

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

461

total fat

29g

saturated fat

5.6g

protein

37g

carbohydrates

16g

fiber

10g

sugar

3.2g

added sugar

0g

sodium

554mg

TAGS:

Dairy, Fin fish, Anti-Inflammatory, Mediterranean, Gluten-free, Paleo Diet, Whole30 Diet, High-Fiber, High-Protein, Low-Carbohydrate, Quick & Easy, Lunch
7
Chocolate avocado pudding
Adobe Stock

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!

contains  Dairy, Soy

SERVES

4

CALORIES PER SERVING

243

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

2 ripe avocados, pit and skin removed and discarded
½ cup plain, low-fat (1 percent) Greek yogurt
6 tbsp unsweetened cocoa powder
6 tbsp pure maple syrup
2 tsp pure vanilla extract
1 pinch kosher salt
¼ cup plain, unsweetened soy milk (plus more as needed)

Directions

1

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

243

total fat

12g

saturated fat

2.5g

protein

6g

carbohydrates

32g

fiber

7.6g

sugar

19.9g

added sugar

18.4g

sodium

62mg

TAGS:

Dairy, Soy, Family-Friendly, Dessert, Gluten-free, Anti-Inflammatory, Heart-Healthy, Low-Sodium, High-Fiber, Vegetarian, Quick & Easy
8
avocado deviled eggs
iStock

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.

contains  Eggs
4.3 out of 13 reviews

SERVES

6

CALORIES PER SERVING

58

PREP TIME

15 min

TOTAL TIME

15 min

Ingredients

6 hard-boiled eggs, peeled
1 avocado, pit removed, roughly chopped
1 lime, zested and juiced
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
⅛ tsp cayenne pepper (optional)
2 tbsp fresh chives, finely chopped
2 tbsp fresh cilantro, finely chopped
1 clove garlic, minced

Directions

1

Slice each egg in half lengthwise. Discard yolks or reserve for another purpose.

2

Blend remaining ingredients in a food processor until smooth, or in a medium bowl, mash together with a fork.

3

Spoon avocado filling into holes in each egg white and refrigerate until serving time.

Nutrition Facts

Amount per serving

Serving size1 egg

calories

58

total fat

4g

saturated fat

0.5g

protein

4g

carbohydrates

3g

fiber

1.6g

sugar

0.5g

added sugar

0g

sodium

104mg

TAGS:

Eggs, Diabetes-Friendly, Gluten-free, Family-Friendly, Appetizer, Anti-Inflammatory, Heart-Healthy, Low-Carbohydrate, Low-Sodium, Vegetarian
9
Sweet Potato, Black Bean, and Avocado Salad
Nataliya Arzamasova/Shutterstock

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.

5.0 out of 8 reviews

SERVES

2

CALORIES PER SERVING

380

PREP TIME

10 min

COOK TIME

30 min

TOTAL TIME

1 hr

Ingredients

1 sweet potato (you can also use previously baked sweet potato here)
1 avocado, peeled and cubed
⅔ cup canned low-sodium black beans, drained and rinsed
2 tbsp diced red onion
2 tbsp pepitas
1 tbsp avocado oil
1 lemon, juiced
¼ cup fresh cilantro, chopped
¼ tsp ground cumin
¼ tsp paprika
¼ tsp garlic powder
¼ tsp kosher salt

Directions

1

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.

2

Divide avocado, black beans, onion, and pepitas evenly between the two dishes.

3

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.

Nutrition Facts

Amount per serving

calories

380

total fat

22g

saturated fat

3.2g

protein

11g

carbohydrates

39g

fiber

13.9g

sugar

6g

added sugar

0g

sodium

347mg

TAGS:

Diabetes-Friendly, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Lunch