Finding a substitute for avocado: 12 best choices

August 29. 2022

From guacamole to toasts and smoothies, avocado seems to find its way into every kitchen. We could say without exaggeration that it has become a staple of healthy food cuisine. Understandably so, as it is packed with nutrients and flavor and can be eaten in countless varieties. However, more and more people have started looking for a suitable substitute for avocado for various reasons. Be it that it’s unavailable in stores, unripe when you needed it, or you simply don’t like its taste and texture, our weight loss clinic in Chicago lays out a number of alternatives to avocados and explains what makes them suitable substitutes.

Why do some people require an avocado substitute?

You may be wondering, why would anyone want to replace this healthy and nutritious fruit with something else? Actually, there are several reasons, and the tendency to skip avocados when making grocery lists seems to be more and more prevalent. So, let’s name a few of the most important reasons you would look for a substitute for avocado.

• Environmental issues – Avocado has become a commodity crop, and its demand has skyrocketed in more well-off parts of the world, which is especially true for the West. That has created a need for overproduction, leading to widespread deforestation in the region where it is produced. It also requires a very high amount of water to grow, which is another environmental concern.
• Availability and price – The high demand has made avocados frequently absent from store shelves and highly pricy when available.
• Flavor – While considered delicious by some, the nutty and buttery flavor of avocado may be entirely off to others.
• Texture – Avocado’s texture is somehow atypical for a fruit, being closer to a nut butter than, for example, apples or oranges. That might create gastric problems for some people.
• Carbohydrates – Avocado has a surprisingly high level of carbohydrates, putting itself off limits for people who follow low-carb diets.
• Allergies – Allergy skin tests show avocados to be one the most common sources of food allergies. Some people may experience swelling and itching of the tongue, throat, lips, or whole face after eating an avocado.

Nutritional value and health benefits of avocados

So before we get down to the substitutes themselves, we should discuss what properties avocados have. You need to know what exactly you are substituting, aside from the mere culinary aspect. Keep in mind that proper nutrition is the key if you are wondering how to intensify phentermine. So, what’s avocado’s nutritional profile like, and what health benefits does it present?

Nutrients in avocados (per 100g)

• Healthy fats – Avocado is known for its high content of healthy fats, amounting to 14,7g. These fats are beneficial for HDL cholesterol and protect you from bad LDL cholesterol.
• Carbohydrates – This is something people usually try to avoid, especially if they follow a keto diet. Avocado has around 8,5g of carbohydrates.
• Fiber – The amount of fiber stands at 6,7g, which is highly beneficial for digestion.
• Vitamins – Avocado is rich in various vitamins such as C, K, E, and B6, as well as magnesium and potassium.

Health benefits of avocados

• It is good for heart health as it helps maintain healthy cholesterol levels.
• It protects from chronic diseases, including cardiovascular diseases.
• It has antimicrobial properties and helps with natural detoxification.
• It aids digestion as it is high in fiber.
• It helps prevent osteoporosis as it is high in vitamin K, which is beneficial for bones.
• It is good for vision due to substances called lutein and zeaxanthin.
• It is beneficial for gut health.

12 best choices for avocado substitutes

Now that we have reviewed avocados from the nutritional perspective let’s list all the best choices for substitutes. You may look for substituting various properties of avocados, be it its healthy fats, vitamin contents, fiber, or just its creaminess and nuttiness. Therefore, we present 12 healthy and delicious avocado substitutes.

Nut butter

No other option beats nut butter as the best substitute for avocado. There are two reasons for that – nut butter possesses both the high amount of beneficial fats and the thick creaminess of the avocado. They are a good substitute for avocado on the keto diet as they have low levels of carbohydrates, unlike the avocado itself. There are several types which include butter made from peanuts, walnuts, pecans, hazelnuts, almonds, and cashew.

Hummus

While guacamole may, for some, be the champion of dips, hummus doubtlessly takes second place. This creamy dip is made with chickpeas, extra virgin olive oil, lemon juice, tahini (sesame paste), and garlic. It is nutritious and filling and a perfect option if guacamole is out of the question.

Pesto sauce

The funny thing about using pesto as a substitute for avocado butter is that the beautiful green color is retained. However, that’s not the only benefit of pesto. Just like avocado, it is fatty and oily as it is made with extra virgin olive oil and has a similar nuttiness due to pine nuts. Pesto is also highly nutritious and possesses significant amounts of vitamin A, calcium, magnesium, and iron.

Olives

In terms of healthy fats, olives are another great option, and so is the extra virgin olive oil. They are rich in monounsaturated fatty acids, which makes them another good substitute for avocado on the keto diet. Both olives and olive oil are highly filling, and you can incorporate them into your 2200-calorie meal plan. In addition to that, olive oil has a high smoke point, making it a good option for most cooking methods, including frying.

Eggs

Eggs are some of the most nutritious foodstuffs that exist. They are an excellent food choice under any circumstances, including when looking for an avocado substitute. They have a significant amount of monounsaturated fats and protein and a negligible amount of carbs, making them another great substitute for avocado on the keto diet.

Soft cheeses

Soft cheeses are a good substitute if you want a flavorful, creamy spread. You will lose some fiber but get more protein per serving instead. You can use plain cottage cheese to make a high-protein smoothie. Also, cottage cheese is excellent if you follow the hCG diet due to its low-fat content. They are also rich in vitamins A, D, and K and calcium, making them an excellent food for strong bones. Drizzling cheeses such as feta with extra virgin olive oil make a delicious snack or side dish.

Greek yogurt

Similarly to the abovementioned, greek yogurt is another protein-packed and creamy avocado substitute. However, it’s much lighter, making it a good ingredient if you are making a light meal. You can mix it with extra virgin olive oil, herbs, chopped nuts, and other ingredients to make a nutritious and flavorful spread. You can also use it to make a salad dressing or even as a protein source in smoothies, as it is very light and neutral. Another option is to mix it with fruits, nuts, and honey for dessert.

Chia seeds

At first glance, chia seeds might not resemble avocados in any way, so how do they come as a substitute for it? Well, if we look at the two on a nutritional level, we can conclude that avocados are a high fat and high fiber foodstuff – and so are chia seeds. They may not be very useful in replacing avocados in recipes. Still, if you are looking to get the same health benefits after dropping avocados from your shopping list, chia seeds are an excellent substitute.

Edamame

If you are looking for a substitute for avocado in guacamole, mashed edamame is by far the best option. It even got its own name – Edamole. Cook the edamame and mash them to get the base for the dip. Then add extra virgin olive oil, lime juice, cilantro, and garlic, and the edamole is ready. Edamame is not only delicious and nutritious, but even its color matches that of an avocado, making it the perfect substitute for avocado in guacamole.

Silken tofu

Silken tofu is soft, creamy, and has a mild, slightly nutty flavor, similar to a ripe avocado. It’s a low-fat product, so it cannot replace avocado’s healthy fat content. However, it’s packed with protein and calcium and definitely worth including in your diet.

Banana

A banana can be an excellent replacement if you are used to adding avocado to your smoothies. A mashed banana has a thick, creamy texture and, as such, can be a good substitute for avocado. In addition to that, a banana will add a hint of natural sweetness to the smoothie.

Pumpkin

A pumpkin puree is an amazing culinary treat. Its texture is creamy and delicate, while its flavor is mild and rich. You can use it as a substitute for avocado in salads, dips, and smoothies, both savory and sweet. You can use it to replace avocado in your avocado smoothie for weight loss. Also, in addition to its rich flavor, pumpkin packs a lot of nutrients. It’s rich in fiber, vitamins A, E, and K, iron, and magnesium.

Final thoughts

It is no wonder that avocados have become a global food trend. They are highly sought after for both culinary and nutritional reasons. Avocados are rich in healthy fats, fiber, and vitamins and present many health benefits, such as protection from heart diseases, cardiovascular diseases, and osteoporosis. However, the high demand has made them an environmental threat and raised their prices. In addition to that, avocados are among the most common causes of food allergies. That has led many people to look for a substitute for avocado. Fortunately, many foodstuffs can replace avocado in both its nutritional aspect and as a creamy and nutty delight. So if you’d like to find out more about avocado and its substitutes, book your appointment, and we will gladly answer any question you have.

Author

Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.