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Healthy Guacamole Recipe | Easy and Delish

I’ve never met a guacamole I didn’t love and this Healthy Guacamole Recipe is no exception. It’s simple, easy to make, loaded with flavor, and yes, it’s good for you!

Healthy guacamole recipe overhead horizontal

Guacamole has been a food staple for me my entire life. That’s one of the benefits of being an Arizona native! We put guac on nearly everything – tacos, salads, top your burgers, chicken sandwiches… You get the point.

I’ve had amazing guacamole, and some so bad it made me want to cry (that was store-bought guac. It was bad. Very bad.)

And now that I’m “all grown up” and have turned to a largely anti-inflammatory diet, it’s time to make the BEST healthy guacamole recipe. You’ll thank me for this one! Don’t forget to get my free Top 10 Anti-Inflammatory Foods List here!

Is Guacamole Healthy For You?

I’m excited to say, yes!! Guacamole is good for you! The simple ingredients are full of potassium, fiber, and healthy fats. It’s great for your body, as well as your tastebuds.

The Science Behind The Food

This healthy guacamole recipe is made with just a few simple ingredients that all have health benefits. Avocados are high in monounsaturated fats (that’s the good kind of fat that lowers bad cholesterol!).

The red onions are rich in anthocyanins. These are well-studied and well-known compounds that protect against heart disease and even some types of cancer.

Red onions annd garlic spilling out of a bag overhead

The garlic in this guacamole recipe is loaded with a powerful antioxidant called allicin and is known to boost the immune system and reduce cancer risk.

What Can I Eat With Guacamole Instead of Chips?

Now, here’s where we all have to be careful if we want to maximize the health benefits of guacamole. It’s all about what you eat it with.

Don’t get me wrong, there’s not much better than diving into that rich guac with a nice, thick, deep-fried tortilla chip. But you’d be undoing all of that healthy stuff!

Healthy guacamole recipe with vegetables

So, let’s keep it healthy, shall we? Here are some healthier alternatives to the ever-tasty tortilla chip.

  • Cucumber Slices – cool, crisp, and refreshing. They’ll be even better with a light sprinkling of sea salt.
  • Carrots – a handful of baby carrots gives you a nice crunchy contrast to the rich creamy guac.
  • Snap peas – these bright and vibrant veggies add a nice little sweet hint to the savory healthy guacamole.
  • Red Bell Peppers – another slightly sweet option that provides a nice sturdy “shovel” to maximize the dip to mouth ratio.
  • Jicima – this super crunchy, light, root vegetable has almost no calories and adds an additional boost of fiber.

Ingredients In This Recipe

  • Avocados – the star of the show. Rich and creamy and loaded with health benefits (see full recipe below.)
  • Red Onion – this gives a great punch to the guac, as well as a nice pop of color. White onions can also be used, but you’ll miss out on some of the extra nutrients red onions provide.
  • Garlic – not all guacamole recipes have garlic. I always include it for taste and the anti-inflammatory health benefits.
  • Lime Juice – fresh is always best. The acidity brightens up the dish.
  • Cilantro – this adds a nice authentic flavor to the guacamole. Finely chopping the cilantro gives it a very nice flavor without overwhelming it with “leaves.”
  • Salt and Pepper to Taste – if your guacamole tastes a little “flat,” you may need to add more salt.
  • Optional – Jalapeno – I do like to add it for extra heat and flavor, but many people prefer guacamole sans jalapeno. You’re call on this one.
Overhead of smooth guacamole recipe

How to Make This Healthy Guacamole Recipe

  1. Scoop out two of the avocados into a medium bowl (see full recipe below). Smash well with a fork.
  2. Add minced red onion, minced garlic, lime juice, chopped cilantro, and salt and pepper. Mix well.
  3. Fold in remaining diced avocado and minced jalapeno (if using). Gently stir to combine. Add additional salt if needed.
  4. Serve with healthy veggies on the side (or tortilla chips if you must! haha!)

How to Pick the Best Avocados

A note about avocados – the quality of the avocado will make or break your healthy guacamole recipe. Picking perfectly ripe ones is essential to success. If they’re too ripe, you’ll have brown, mushy guac.

And if they’re not ripe enough, you’re recipe will be watery and tasteless. So, how do you pick the perfect avocado?

Look for avocados with fairly dark and slightly bumpy skin. And there should be some give to the touch. Press on the “neck” of the avocado. It’s perfectly ripe if it gives a little, but doesn’t smash in. It should feel like you’re pressing on your forearm.

Ripe avocados on a cutting board vertical

Be sure to check the entire avocado for bruises or soft spots. Avoid those if you can. And definitely do not get avocados that are very firm to the touch (unless you’re buying several days in advance.)

And now you know all the secrets to making the best healthy guacamole recipe! Dig in and pat yourself on the back for putting all those healthy ingredients into your body.

Healthy Guacamole Recipe

Healthy Guacamole Recipe

Yield: 8 servings
Prep Time: 15 minutes

This healthy guacamole recipe is a tasty and easy versatile snack that's loaded with great nutrients for your body.

Ingredients

  • 3 large ripe avocados, divided
  • 1/2 small red onion, minced
  • 3 garlic cloves, minced
  • 1/2 bunch cilantro, stems removed, finely chopped
  • 1 lime, juice only
  • salt and pepper to taste (start with 1/2 teaspoon salt and 1/4 teaspoon pepper and add from there)
  • 1 jalapeno, seeded and finely diced, optional

Instructions

  1. Add the flesh of 2 of the avocados to a medium bowl and smash well. Dice the remaining avocado and set aside.
  2. To the smashed avocado, add the onion, garlic, cilantro, lime juice, salt and pepper, and jalapeno if using. Mix well.
  3. Fold in the remaining diced avocado. Taste to see if additional salt is needed.
  4. Serve with crisp veggies on the side.

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Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving:Calories: 168Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 58mgCarbohydrates: 10gFiber: 7gSugar: 1gProtein: 2g
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