Guacamole without the Guilt: 11 Great Recipes

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By: , SparkPeople Blogger
6/28/2011 6:00 PM   :  32 comments   :  15,870 Views

I love guacamole. It's one of my favorite foods to eat. And while it is higher in fat than its brethren, the salsas, it is packed full of fiber and heart-healthy fat.

To save the reputation of my favorite dip, I did a quick comparison to see how two tablespoons of guacamole stacks up against some other popular dips.

  Calories Fat (g) Saturated fat (g) Sodium (mg) Fiber (g)
Guacamole 85 5 0 103 3
Spinach dip 70 6 2 110 1
Onion dip 60 5 4 160 0
Nacho cheese 150 11 2 750! 1
 
Guacamole's looking better already, isn't it?
The next time you whip up a batch of guacamole, try one of these recipes:
More great tips:
  • Whip your guacamole in the food processor or blender for a silky-smooth texture.
  • Ditch the chips! Serve guacamole atop a salad or in lettuce wraps. Dunk cut veggies like carrots, peppers, jicama, radishes, cucumber slices, celery, etc.
  • Spray plastic wrap with nonstick cookbook spray and press onto the top of your guacamole to prevent it from browning before serving.
 
I know what I'll be taking to next week's Fourth of July cookouts: a large platter of veggies and a bowl of guacamole!

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Do you like guacamole? What do you add to make yours something special?
 


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Comments

  • 32
    I love avocados! But no one else in my family likes them or guacamole, so its all for me. I only buy one at a time to use on sandwiches or to make a chunky guac with tomato. But have to limit myself to one whole avocado a week! No guilt! - 7/29/2011   3:47:08 PM
  • MELIDE
    31
    Wish I could eat guacamole every day. - 7/1/2011   8:49:38 PM
  • 30
    I *LOVE* guacamole or even just eating the straight raw avocado. It's really good with some salsa and Bragg's Liquid Aminos. I don't have any just one way to eat it - I just use whatever I have on hand, salsa, lemon juice, lime, sea salt, garlic etc. Gonna go get some today!! - 7/1/2011   12:40:17 PM
  • GIGIHEALTHY
    29
    Thanks! I love guacamole. - 7/1/2011   8:08:49 AM
  • 28
    I spent 30 years on Southern California and I'm pretty particular about my Guac! I need to post my recipe on SP so others can try it. I remember the first time I tasted it and I thought "How could I have lived my WHOLE life without tasting this heavenly concoction!" - 6/29/2011   10:17:06 PM
  • 27
    I love guacamole. Sometimes to make it quickly I just mash the avocado with some salsa, and a touch of lemon juice.
    - 6/29/2011   10:14:37 PM
  • BUGGALOO1
    26
    I use fresh avocados,fresh diced tomatoe,fresh diced onion,garlic powder,green salsa and salt and pepper. YUMMY-YUMMY. - 6/29/2011   8:35:15 PM
  • 25
    I'm crazy for guacamole, and I load it up with garlic. num, Num! - 6/29/2011   7:15:39 PM
  • 24
    I think avacados are one of my FAVORITE things to eat: sandwich filling, guacamole, salads...yum! I love the different takes on guac recipies! - 6/29/2011   4:18:17 PM
  • 23
    I make a slightly chunky version that I use as a side rather than a dip: fairly finely diced avocado, finely diced tomatoes (I use skin and seeds - personally), finely diced onion (spring onions or red onion for preference). I sometimes add finely diced cucumber (with the skin but without the seeds - again, personal preference). I mix mine with some mayo and some Greek yogurt, some liquid garlic and some Maggi, usually also a good full teaspoon of coarse-grain mustard.
    I quite fancy the idea of a dip: puree-ing it or mashing it all really fine and having vegetable matchsticks with it. I'll maybe give that a try soon.
    I have 3 avocados currently in the fruit bowl to soften.

    EDIT - sorry, I should have said I have a load of lime juice (lemon in an emergency) in the bowl as I dice in my avocado. - 6/29/2011   4:12:17 PM
  • RUNESHADOW
    22
    Thanks but I'll stick with onion dip once a year or so. - 6/29/2011   3:42:25 PM
  • TWINZGRL
    21
    This past year I've become a guac addict. I was never into it before. I mix one avacado, two T. of chopped onion, two cloves of garlic pressed, 1 T. lemon juice, 1 T. sour cream, 1 T. chunky salsa. I TRY to dip raw veggies, but love Stacy's plain pita chips the best. - 6/29/2011   1:26:47 PM
  • 20
    Though not guacamole, avocados have been a part of my diet since I was a little girl. My Mom used to make toast, scoop out the avocado, spread it on the toast, a little salt and pepper, maybe some lemon or lime and voila' a luscious breakfast, lunch or dinner treat. It wasn't until I grew up that I even had guacamole, now it's one of my fav's, anyway you make it!! - 6/29/2011   12:48:26 PM
  • 19
    It's alright, although I actually prefer salsa. Or salsa with Greek yogurt added. I am not a huge fan of avocados, although I LOVE them in smoothies. They add an awesome thick creaminess and with everything else I throw in there I can't taste them. - 6/29/2011   11:29:25 AM
  • 18
    No guac for me, i have a serious avocado allergy!

    I have heard of avocado shakes, common in certain other countries - anybody here ever try that? (obviously I haven't - not worth the risk) - 6/29/2011   11:18:13 AM
  • 17
    I love avocados, so it is nice to finally learn they are a GOOD food. - 6/29/2011   10:38:25 AM
  • 16
    My wife adds diced tomatoes and a little salsa verde to kick it up. - 6/29/2011   9:55:03 AM
  • 15
    I love avocados. I really like guacamole too. the chunkier the better. I use ripe Haas avocados, chopped tomatoes, red onion, cilantro,lime juice and a little orange juice. Mostly I just slice the avocado over my salad. soooo creamy and smooth. yum - 6/29/2011   1:31:37 AM
  • 14
    I adore Guac! Never had avocado as a kid but now it is one of my favorite foods. - 6/29/2011   12:28:45 AM
  • KHALIA2
    13
    I love guacamole. It is my favorite dip. I have not attempted to make it. I buy it already made from Pete's Produce. - 6/29/2011   12:11:17 AM
  • 12
    @jhelfert - making guac and using avocados is easy. You want touse avocados that are a little soft. If you buy a hard one, put it in a paper bag for a day or two on the counter so it ripens. To "open" the avocado, take a sharp knife and go around the fruit lengthwise. The pit is towards the bulbous end, so you'll be cutting around the pit. Twist the 2 halves apart. Scoop out the good stuff and your are all set! - 6/29/2011   12:05:58 AM
  • 11
    Another option is to blend low fat cottage cheese with avocado and whatever else you like in guacamole. It adds a lot of protein and makes it creamy. The blended cottage cheese has a similar consistency as mashed avocado which works well too. - 6/29/2011   12:05:56 AM
  • 10
    I never buy avocados. - 6/28/2011   11:57:07 PM
  • 9
    I have been craving guacamole for the longest time and I FINALLY found a grocery store in my hometown that has avocado in stock. I have the "guacamole with yogurt" recipe saved, can't wait to try it. - 6/28/2011   10:50:31 PM
  • JHELFERT
    8
    I LOVE guacamole however I have never made it. I guess I'm scarred of the avocado (not knowing how to do it). - 6/28/2011   10:01:33 PM
  • 7
    I couldn't agree more, BTVMADS
    - 6/28/2011   7:58:46 PM
  • 6
    Why on earth would you recommend making guacamole in a food processor?? You don't want a puree, you want a chunky dip that really highlights the avocado's versatility! - 6/28/2011   7:54:57 PM
  • 5
    I love avocados! I use avocado as a spread on bread; layered with thin sliced (lengthwise) cucumber, some sprouts and some deli turkey, it's to die for. My problem is i use 1/2, and a serving is 1/4 - 6/28/2011   7:41:24 PM
  • GIANT-STEPS
    4
    I used to not like avocado so I used to only eat guacamole that had a lot of other stuff in it. Though an acquired taste now I love avocado so as far as I'm concerned it is hard to improve on. My guac is just mashed avocado with a little salt and pepper. Guiltless Gourmet baked black corn chips go really well with guacamole. - 6/28/2011   6:30:47 PM
  • 3
    I love guacamole and avocados! I've started mixing 100 calorie packs with salsa (1:2 ratio) to increase the portion size w/o a lot of extra calories..can't wait for the garden to grow and make my own salsa again!
    - 6/28/2011   6:30:24 PM
  • 2
    I've made a quick guacamole by mixing an avocado with salsa. It's great. I love it on burgers or in salads. Yum! - 6/28/2011   6:25:36 PM
  • 1
    The fat in guacamole is the heart healthy fat. So, don't worry about eating it as long as you keep it in moderation! - 6/28/2011   6:13:57 PM

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