Get KetoLogic Updates

SHARE

Low Carb Shake   Buy Now

Avocados: Love at First Bite

By Molly Devine, RD, LDN

I really don’t know what I would do if you told me I had to give up my avocados. Thankfully, they are a staple of a balanced ketogenic diet and a great source of healthy fat, potassium, vitamin C, and fiber, so I don’t have to!  So versatile that they can be eaten on their own, mashed in dips, creamed in dressings, and even blended in desserts, avocados truly are a super food.

When I say the love runs deep, I am not exaggerating. I rarely leave the house without an avocado or two stashed in my bag and recently showed up for a family beach vacation with a supply of 18 awesome little guys, just to get me through the week. The first solid food I fed each of my three children was avocado. And my 12-year old has perfected her own recipe for house guacamole that is served at every dinner party we host. The old saying “an apple a day keeps the doctor away” clearly came about before we discovered these gems from our southern neighbors. Apples don’t hold a flame to the amazing avocado for health benefits, taste, and culinary applications.

If you are on the fence about avocados or (gasp) have an aversion to them all together, I invite you to give this super fruit another shot. They are so much more than the runny guacamole you may have been served or the hard-as-rock and tasteless under-ripe fruit you may have mistakenly purchased at the grocery store. My tips below will expand your avocado-eating horizons and hopefully turn you on to one of nature’s most nourishing and tasty creations.

First, a primer on how to select the perfect avocado. If you’ve ever mastered the art of finding a perfectly ripe peach (down here in the south we know a thing or two about selecting a mid-summer peach), testing avocados for optimal ripeness is much the same. You want to find a fruit that is somewhat soft to the touch, but not mushy. It should have some give when pressed with one finger, a similar feeling to pressing your thumb into the meaty base of the opposite palm. Too hard and the fruit is not ripe; too soft and it is past its prime. Yes, there is a short window of peak avocado ripeness, but there are a few tricks to capture this moment without running to the market on a daily basis.

Dietitian-Approved and Keto-Friendly Avocado Recipes

Keto Avocado Toast

Who doesn’t love avocado toast? The traditional version is off-limits for keto followers, but here’s a tasty way to create “toast” that you’ll love.

Ingredients:

Preparation:

  1. Combine egg, ground flaxseed, baking powder, and salt and pepper in a small dish and whisk with a fork. Let sit 5 minutes.
  2. Heat the olive oil in a non-stick skillet over medium-high heat.
  3. Pour egg/flax mixture into frying pan to form a large pancake. Cook 2-3 minutes on each side, flipping with a spatula until cooked through.
  4. Remove from heat. Trim edges to form a rectangle.
  5. Once cooled, toast in toaster oven so outside is browned and crispy.
  6. Top with sliced avocado. Sprinkle on salt and pepper and/or drizzle with olive oil if desired.

Avocado-Cilantro Lime Crema

This is a great dressing for cobb salads or a thicker sauce for chicken or fish.  Add extra cream or lime juice to create desired consistency. 

Ingredients:

Preparation:

Combine all ingredients in a blender and blend until very smooth. Add more heavy cream for a thinner dressing, if desired.

Baked Egg and Avocado Cups

These make a delicious breakfast or can be made in advance, chilled, and cut up and added to a salad for a keto-licious meal.

Ingredients:

Preparation:

  1. Heat oven to 425 degrees.
  2. Cut avocado in half length-wise, remove pit, and scoop out about 2 tablespoons of the ripe flesh to create a deep pocket. Place skin-side down on a baking sheet lined with foil.
  3. Carefully crack each egg and pour gently into the pocket of each avocado. Top with salt and pepper.
  4. Bake in oven 12-15 minutes, or until eggs are set. Remove from oven, top with fresh herbs and drizzle with olive oil.

Southwestern Tuna (or Chicken) Salad

Serve on its own along with a big pile of greens, or with celery sticks for a crunch.

Ingredients:

Preparation:

  1. Mash avocado in medium bowl.
  2. Add tuna (or chicken), mayonnaise, chipotle peppers, cilantro, garlic powder, salt and pepper, and combine well with a fork.

Convenience Food at Its Best: Avocado and salt

This keto snack can travel with you, doesn’t require refrigeration, and is a perfect marriage of satiating fat, fiber, and electrolytes. Cut a ripe avocado in half, sprinkle with Kosher salt, and spoon out to eat. No recipe required!

Whether you’re keto, paleo, low-carb, or on no particular diet, avocados are a delicious and nutritious addition. I seriously cannot live without them!

***

To see other Keto-friendly recipes, click here.

Need a keto essentials food list? We have a comprehensive shopping list here.

New to the keto diet? Read the top 10 things you need to know before going keto.

Want to enhance your weight loss efforts with keto supplements? Try our Meal Replacement, BHB, and coffee creamer!

Keto Recipes

KetoLogic recipes are delicious and entirely satisfying. Use them to lose weight, maintain your form, feel more energetic, and supercharge your brain.

View Recipes