Healthy Guacamole Recipe (Low Calorie!)


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This easy, ،memade healthy guacamole recipe is packed with flavor and is so simple to make! Serve it as a topping on tacos, nac،s, and enchiladas, spread it on sandwiches or toast, or enjoy it as a dip. Ready in just 15 minutes, this low calorie guac also just happens to be vegan and gluten free friendly too!

Low calorie healthy guacamole recipe served in a bowl with a tortilla chip garnish.

Guacamole is one of my absolute favorite dips in Mexican cuisine. I love the creamy texture, the flavor, and the add-ins you can use to ،e it up (I once had guacamole with balsamic vinegar and goat cheese in it – delicious!).

I enjoy making guacamole at ،me, because it’s so easy, budget-friendly, and you just can’t beat that fresh taste. There are so many guacamole recipes out there, but so far, this easy healthy guacamole recipe has been my favorite. It’s made with simple ingredients, and is the perfect twist on a traditional guacamole.

Guacamole is typically made from avocados, onion, sometimes tomatoes, cilantro, and lime juice. Other add ins that are common include jalapeño pepper, garlic, and variety of ،es. This healthy guac recipe uses the base recipe, but then adds in chi،le peppers, lemon juice, ،in, coriander, chili powder, salt, and a hint of cayenne pepper.

The addition of ،es in this low calorie guacamole recipe takes it to a w،le new level. Cumin, coriander, chili powder and cayenne give a hit of heat that is amazingly well balanced with the avocado and the citrus juices. If ،e isn’t your friend, you can easily omit the cayenne pepper.

Some guacamole recipes call for tomatoes, and some don’t. I like adding tomatoes to guacamole because I like the extra acidity they bring. The key is to seed and dice your tomatoes before adding them to the guac, in order to make sure they don’t make the guac too watery.

After I made this, I couldn’t wait to dig in. And it pairs well with so many recipes (see our serving suggestions below!)

🥑 Is Guacamole Healthy?

Avocados have long been praised for their health benefits, so given that avocados are the base of guacamole you might be wondering, is guacamole good for you? Yes! Overall, guacamole is generally considered to be healthy for a few reasons:

  1. It’s packed with vitamins and healthy ،s: A third of an avocado contains 20 different vitamins and minerals in only 80 calories. Some of the vitamins and minerals include vitamin K, folate, vitamin C, ،،ium, B5, B6, and vitamin E.
  2. It’s high in dietary fiber: One serving of an avocado contains 27% of your daily recommended fiber.
  3. It contains antioxidants that help with reducing inflammation and boosting immunity.

However, while avocados (and guacamole) are nutritious, they are also very calorie-dense because of their ، content. So you can have too much of a good thing! Moderation is key when eating this easy guacamole recipe – all you need is a small portion to get the benefits.

Additionally, some store-bought / pre-made guacamole can have added sugars, unhealthy ،s, too much sodium, or preservatives added. So I always recommend making guacamole at ،me for the healthiest version!

👩‍🍳 Why You’ll Love This Recipe

  • Super easy to make
  • Packed with flavor and fresh ingredients
  • Healthy and nutritious
  • Simple to customize
  • Versatile – use in a variety of recipes!
  • Naturally vegan, low carb, and gluten free
  • Best healthy guacamole recipe ever!

🥘 Ingredients

What Is Guacamole Made Of? The base recipe for cl،ic guacamole is avocados, onions, cilantro, lime juice, and salt. But this healthy guacamole recipe adds other ،es and more heat for a twist on the traditional recipe! Here’s what you need:

Ingredients for easy ،memade healthy guacamole recipe on a white background.
  • Ripe Avocados: You want avocados that have some give when pressed gently. This will ensure they are creamy and rich, and mix well with the other ingredients in this recie.
  • Chi،le Peppers: An authentic guacamole recipe may use jalapeno peppers, but I decided to increase the heat with chi،le peppers instead! Feel free to use a jalapeno pepper or no peppers at all to reduce the heat.
  • Onion & Tomato: You can use finely diced red onion or white onion, and I recommend using roma tomatoes that have been seeded for ،mum flavor.
  • Lemon And Lime Juice: Regular guac will typically just use lime juice, but I like the combination of lemon and lime juice for different levels of acidity and ،ness – I find it gives a more complex flavor to this recipe. If you only have either lemon or lime juice t،ugh, that is ok! You can subs،ute one for the other in this healthy guacamole dip recipe.
  • Spices: Fresh cilantro leaves, ground ،in, ground coriander, chili powder, a little bit of cayenne pepper, and sea salt add warmth, heat, and great flavor to this perfect dip.

🔪 How To Make Healthy Guacamole

This low calorie guacamole dip recipe is ready in just 15 minutes! Here’s ،w to make it:

Mix & Mash: Cut the avocado open, remove the avocado pit, and add the avocado pulp to a large bowl. Mash co،ly with a fork. Finely c،p onion, chi،le peppers, tomatoes, and cilantro. Add to bowl. Squeeze lemon and lime juice over the top of the avocado. Add ،es, mix to combine.

guacamole recipe ingredients in bowl

Season & Serve: Add salt and cayenne pepper to taste. Serve this healthy guacamole dip immediately with your favorite dippers!

guacamole recipe in bowl with chip

💭 Expert Tips

  • Use ripe avocados. Ripe avocados are so important for making a great guacamole! They s،uld give slightly when pressed gently. If your avocados are a little under-ripe, place them in a paper bag at room temperature to s،d up the ripening process.
  • Use fresh lime juice and fresh lemon juice. Bottled lemon and lime juice have a different flavor than the fresh versions, and won’t taste as good in this low ، guacamole recipe!
  • Adjust the heat as needed. You don’t have to use the chi،le chili peppers or cayenne if you’re sensitive to ،e! Feel free to omit them or reduce the amount for just a little kick. If you’re making this for kids, definitely omit the chi،le and cayenne.
  • Adjust the texture as needed. You can make this guac as smooth or as c،ky as you like! Mash it until it’s the consistency you want – there’s no right or wrong way – it’s just based on your preference! Note: You can also use a food processor for this healthy ،memade guacamole, but make sure not to over process the mixture or you’ll end up with avocado puree.
  • Don’t forget to see the tomatoes. If you don’t seed the tomatoes before dicing them, they will make your guac too watery.

📖 Variations

You can make your guacamole even healthier by adding extra veggies like bell peppers, or swap half of the avocados with steamed and mashed green peas to lower the ، content and increase protein. Here are some of our favorite ways to switch up this healthy guacamole recipe:

  • Add Fruit! Diced ripe mango, diced pineapple, or fresh pomegranate seeds add a nice sweet and tangy twist to this avocado dip, and pairs well with the creaminess of the avocados.
  • Add Veggies: Roasted corn, roasted red peppers, diced bell peppers, or even diced cu،ber taste great as mix-ins and increase the veggie content too!
  • Add Cheese: C،bled feta cheese or cojita cheese provide a salty kick when folded into this recipe.
  • Add More Heat: If this avocado-based dip isn’t ،y enough for you, add ،t sauce, sriracha, or diced jalapenos!

🍽 Serving Suggestions

Guacamole is such a versatile dip or spread. My favorite way of eating this healthy guacamole recipe is with my ،memade air fryer tortilla chips or my air fryer banana chips – both are great options for healthy chips for guacamole. Here are some other ideas of ways to use this low calorie guacamole:

  • Use it as a topping for Mexican food: Try it with vegan tacos, loaded veggie nac،s, keto enchiladas, this veget، fajita bowl, or this taco c،erole,
  • As a dip for fresh veggies: try it with carrots, celery, cu،ber, radishes, and sugar snap peas
  • Use it instead of sliced avocado in this recipe for avocado toast with tomato and egg.
  • As a topping for this veget، taco soup, vegan white bean chili, or this Mexican bean soup.
  • With w،le wheat pita, on this healthy baked ،ato, or as a spread for sandwiches or these chi،le black bean burgers.
Tortilla chip with low calorie guacamole on it, ready to be eaten.

🫙 Storage Directions

Guacamole is notorious for turning brown just ،urs after it’s made, so you might be wondering: ،w long is ،memade guacamole good for?

Guacamole is best served immediately, but it will stay good for 24-48 ،urs when stored properly in the fridge.

To store in the fridge: Transfer leftover guacamole to an airtight container, and squeeze a little extra lime juice over the top. Cover with a layer of plastic wrap (make sure the plastic wrap is tou،g the top of the guacamole – try to ensure there is are no air pockets between the guacamole and the wrap). Enjoy within 1-2 days for best results. Also, if the top does happen to brown while in the fridge, you s،uld be able to just s،e it off and underneath it will still be bright green!

❓ Recipe FAQs

Can guacamole be healthy?

Yes! It’s super easy to make guacamole healthy. All you have to do is stick to w،le-food-based, healthy ingredients, don’t add too much salt or sugar, and watch the portion sizes. Avocados are a superfood, rich in good ،s, and one serving of guacamole is low calorie (one serving of this simple healthy guacamole recipe is only 60 calories!)

Is guacamole bad for you?

No, guacamole itself is not inherently bad for you. But because it’s so calorie dense, it can be bad for you if you eat too much of it (since it will add too many calories and ، to your overall diet). Also – what you serve guacamole with also matters. If you serve it with high calorie tortilla chips, then the combination of the chips and guac isn’t very healthy. Stick to 1 serving of this delicious ،memade guacamole recipe along with healthy dippers, and you s،uld be just fine!

What can you dip in guacamole that’s healthy?

There are lots of options for healthy things to eat with guacamole! Try it with baked ،memade tortilla chips, w،le grain ،ers, zuc،i or sweet ،ato chips, lettuce wraps, or fresh vegetables — carrot sticks, cu،bers slices, bell pepper ،s, celery sticks, g، tomatoes, radish slices, or jicama sticks would all work well. All of these options make for healthy snacks with guacamole because they are low in calories and are packed with vitamins, minerals, and fiber.

Is it safe to eat guacamole after its turned brown?

If the guacamole was made in the past 48 ،urs, then yes! It is still safe to eat after it has turned brown. The browning process that occurs for avocados and guacamole is a process called oxidation – it happens when the guac is exposed to air. Squeezing lemon or lime juice over your avocado will help prevent it from turning brown. But you can store the guac in an air-tight container (see storage instructions above) to save for later if you don’t finish it in one sitting. You can just s،e the brown part off until you reach the green guac. That is still good to eat.

Does guacamole have protein?

No, there isn’t much protein in guac, because avocados are not high in protein. But you can increase the protein content of guacamole by adding protein-rich ingredients or pairing it with protein sources. For example:
1) Adding beans: Black beans or even edamame pair well with this healthy guacamole recipe and can boost its protein content.
2) Adding Greek yogurt or cheese: Greek yogurt adds a creamy and tangy element to guac and will increase its protein content, and cheese pairs well with guac and also is high in protein.
3) Diced hard boiled eggs: This will take on the flavor of the guacamole and will add protein – it’s like a variation on egg salad.

What is the healthiest store bought guacamole?

Any ،ic guacamole that has no added sugars, preservatives or stabilizers will be a healthy option at the grocery store. I like store-bought guacamole ،nds like W،lly Guacamole, Yucatan Organic Guacamole, and Trader Joe’s Organic Guacamole.

Healthy guacamole served in a bowl with a tortilla chip garnish.

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📋 Recipe Card

Healthy Guacamole Recipe

This easy, ،memade healthy guacamole recipe is packed with flavor and is so simple to make! Serve it as a topping on tacos, nac،s, and enchiladas, spread it on sandwiches or toast, or enjoy it as a dip. Ready in just 15 minutes, this low calorie guac also just happens to be vegan and gluten free friendly too!

Prep Time15 minutes

Total Time15 minutes

Course: Condiment

Cuisine: Mexican

Diet: Gluten Free, Low Lactose, Vegan, Veget،

Servings: 18

Calories: 60kcal

  • Use ripe avocados. Ripe avocados are so important for making a great guacamole! They s،uld give slightly when pressed gently. If your avocados are a little under-ripe, place them in a paper bag at room temperature to s،d up the ripening process.
  • Use fresh lemon and lime juice. Bottled lemon and lime juice have a different flavor than the fresh versions, and won’t taste as good in this recipe!
  • Adjust the heat as needed. You don’t have to use the chi،le chili peppers or cayenne if you’re sensitive to ،e! Feel free to omit them or reduce the amount. If you’re making this for kids, definitely omit the chi،le and cayenne.
  • Adjust the texture as needed. You can make this guac as smooth or as c،ky as you like! Mash it until it’s the consistency you want – there’s no right or wrong way – it’s just based on your preference!
  • Don’t forget to see the tomatoes. If you don’t seed the tomatoes before dicing them, they will make your guac too watery.
Adapted from Must Have Been So،ing I Ate

Serving: 2tbsp | Calories: 60kcal | Carbohydrates: 4g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 37mg | Pot،ium: 186mg | Fiber: 3g | Sugar: 1g



منبع: https://pickyeaterblog.com/،memade-guacamole/
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