Recipe for Vibrant and Healthy Guacamole

Why shell out the money for store bought guacamole when you can make your own? For a fraction of the price, you can have fresh guacamole in minutes. Make it as smooth or chunky as you like, and season it according to your tastes. 

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Use fresh or frozen creamy avocados, zesty lime juice, chunky vegetables, and flavorful seasonings. It’s bursting with heart-healthy monounsaturated fats, antioxidants, and fiber. You may never again go back to store-bought guacamole after trying this recipe.

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Try serving it with crisp vegetables for a nutritious, indulgent solo snack, or serve it at a party to share with your friends. Each of 6 servings has about 100 calories. 

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Variations

• Use any type of onion instead of red
• For additional crunch, add finely chopped cucumber or bell pepper
• Add red pepper flakes or jalapeno for heat
• Add as much or little fresh garlic or garlic powder as you like
• Keep it chunky or blend it until it is completely smooth
• Reduce the calories and fat per serving by swapping 1 avocado for 1 cup of cooked, pureed peas or broccoli

Recipe for Vibrant Guacamole

Makes 6 servings

Ingredients

• 2 medium-sized, ripe avocados
• 1 small tomato, diced
• 1/4 cup red onion, finely chopped
• 1 clove garlic, minced
• 1-2 tablespoons fresh lime juice
• 2 tablespoons fresh cilantro, chopped
• Salt and pepper, to taste

Directions

1. Cut the avocados in half, remove the pits, and scoop the flesh into a mixing bowl.
2. Mash the avocados with a fork until you reach your desired consistency (some prefer chunky, while others prefer smoother).
3. Add the diced tomato, chopped red onion, minced garlic, fresh lime juice, and chopped cilantro to the mashed avocados.
4. Season the guacamole with salt and pepper to taste, then gently mix all the ingredients until well combined.
5. Taste the guacamole and adjust the seasoning or lime juice as needed, to suit your preferences.

Nutrition information per serving: Calories: 85; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 200 mg (depending on salt added); Total Carbohydrates: 5g; Dietary Fiber: 3g; Sugars: 1g; Protein: 1g

Reviewed by Natalie Stein, MS, MPH, CDCES