1
Nataliya Arzamasova/Shutterstock
Chocolate-Avo Banana Oat Mini Muffins
These rich, chocolaty mini muffins are big on potassium, with 228 mg per serving. Potassium supports healthy muscle function and blood pressure. Whole grains like oats can help lower cholesterol. Enjoy them for an on-the-go breakfast or healthy dessert. Muffins keep well in the fridge for up to a week or freezer for up to 3 months.
contains Eggs, Wheat
4.8 out of 16 reviews
SERVES
15
CALORIES PER SERVING
135
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
8 min
TOTAL TIME
18 min
Ingredients
1 large avocado, peeled, pitted
3 large ripe bananas
½ cup brown sugar
1 large egg
1 tbsp pure vanilla extract
¾ cup whole-wheat flour
½ cup cocoa powder
¼ cup rolled oats
1 tsp baking soda
1 tsp baking powder
¼ tsp kosher salt
½ cup bittersweet chocolate chunks
Directions
1 Preheat oven to 350 degrees F and line two mini muffin tins with paper baking liners.
2 In a food processor, add avocado and bananas and process until smooth, about 1 minute. Add brown sugar, egg, and vanilla extract, blend for another 30 seconds.
3 In a large bowl, whisk together flour, oats, cocoa powder, baking powder, soda, and salt. Add wet ingredients to dry and mix until just combined. Fold in chocolate chunks.
4 Spoon one tablespoon of batter into each prepared muffin cup (should fill about ¾ the way full).
5 Bake for 8–9 minutes, until toothpick comes out clean.
Nutrition Facts
Amount per serving
Serving size2 mini muffins
calories
135
total fat
5g
saturated fat
2.4g
protein
3g
carbohydrates
23g
fiber
3.5g
sugar
11.3g
added sugar
9.2g
sodium
143mg
TAGS:
Eggs, Wheat, Heart-Healthy, Vegetarian, Family-Friendly, Quick & Easy, Breakfast, Dessert
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2
Adobe Stock
Soft Avocado Cookies
These cookies are soft, moist, slightly sweet and contain healthy fats. Incorporating avocados into baked goods not only swaps out the unhealthy fat for a healthy one, but also adds moisture as 73 percent of an avocado is water, per the U.S. Department of Agriculture data. This recipe also uses whole wheat flour, which, along with the avocado, adds a boost of fiber to the cookie.
contains Wheat, Eggs
5.0 out of 1 reviews
SERVES
9
CALORIES PER SERVING
212
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
10 min
TOTAL TIME
20 min
Ingredients
1 large avocado
¼ cup canola oil
½ cup brown sugar, packed
1 whole egg
1 egg yolk
1 tsp pure vanilla extract
1 cup all-purpose flour
½ cup white whole wheat flour or whole wheat pastry flour
1 tsp baking soda
¼ tsp kosher salt
½ cup sunflower seeds (optional)
Directions
1 Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
2 In a food processor, add avocado and process until smooth, about 1 minute. Add sugar, egg, egg yolk, and vanilla extract and blend until mixed, about 30 seconds.
3 In a separate bowl, whisk together all-purpose flour, whole-wheat flour, baking soda and salt. Fold wet ingredients into dry ones until just mixed. Fold in sunflower seeds, if using.
4 Scoop out 9 cookies using a ¼-cup cookie dough scooper and place on prepared baking sheet. Bake for 10-12 minutes until golden brown.
Nutrition Facts
Amount per serving
Serving size1 cookie
calories
212
total fat
10g
saturated fat
1.2g
protein
3g
carbohydrates
28g
fiber
2.3g
sugar
11g
added sugar
10.8g
sodium
184mg
TAGS:
Wheat, Eggs, Heart-Healthy, Vegetarian, Family-Friendly, Quick & Easy, Dessert
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3
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Grilled Avocado with Chili-Garlic-Soy Marinade
Want to eat an avocado but the one you purchased isn’t soft yet? Grilling them will help soften their flesh as well as adding flavor. In this recipe, avocados are first marinated in a chili-garlic-soy marinade, then take on a smoky flavor once grilled. This grilled avocado can be placed on top of a salad, mashed into a dip, or be paired with grilled veggies or be added to a burger or sandwich.
contains Soy, Wheat
SERVES
4
CALORIES PER SERVING
160
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
COOK TIME
3 min
TOTAL TIME
23 min
Ingredients
1 lemon, juiced
2 tbsp rice vinegar
1 tbsp avocado oil
1 tbsp mirin
1 tbsp less sodium soy sauce
1 tsp chili garlic sauce
2 avocados, sliced in half and pit removed (shell kept on)
Flaxseeds, for garnish (optional)
Directions
1 In a small bowl, whisk together lemon juice, rice vinegar, avocado oil, mirin, soy sauce, and chili garlic sauce. Add avocados and marinate for at least 15 minutes, to allow them to absorb flavors or for up to 1 day covered in the fridge.
2 Heat a gas grill or broiler to high or prepare a charcoal grill. Remove avocados from marinade and place flesh-side down on the grill. Cook for 3-4 minutes, until avocados look charred. Garnish with flaxseeds, if desired.
Nutrition Facts
Amount per serving
Serving size½ avocado
calories
160
total fat
14g
saturated fat
1.9g
protein
2g
carbohydrates
10g
fiber
4.7g
sugar
2.1g
added sugar
0.1g
sodium
207mg
TAGS:
Soy, Wheat, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Vegan, Low-Carbohydrate, Anti-Inflammatory, Side Dish
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4
Joshua Resnick/Adobe Stock
Vegan Avocado Sushi Roll
Sushi rolls look complex but you can make them at home for a fraction of the price you’d pay ordering out, and you can use whatever combination of ingredients you prefer. Most supermarkets sell sushi rice in the grain aisle and nori in the international aisle, but an Asian market will also have these items. Using soy sauce for dipping can add excess sodium, so use a less-sodium tamari or soy sauce.
5.0 out of 2 reviews
SERVES
4
CALORIES PER SERVING
261
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
20 min
COOK TIME
12 min
TOTAL TIME
32 min
Ingredients
1 cup dry sushi rice
2 tbsp rice vinegar
4 sheets nori seaweed sheets
8 large Bibb or romaine lettuce leaves, rinsed and thoroughly dried
1 large avocados, cut into thin strips, about 16 slices
1 English cucumber, peeled, seeds removed and cut lengthwise into thin strips
Powdered wasabi, sesame seeds for garnish (optional)
Directions
1 Boil dry sushi rice in 2 cups of water for 12-15 minutes, until water disappears. Stir in rice vinegar and cool to room temperature.
2 On a bamboo sushi mat (or plastic wrap), lay one sheet of nori. Scoop 1/2 cup cooled rice and spread it into a thin layer. (Pro tip: use wet hands to prevent your hands from sticking to the rice as you press it down.)
3 Carefully flip the nori sheet so the rice layer is facing down on the plastic wrap.
4 In an even line, lay 2 leaves of lettuce, 2 slices of avocado and 4-5 slices of cucumber. Gently roll the mat (or plastic wrap) and compress with your hands until an even sushi roll is formed.
5 With a sharp chef’s knife, cut each roll into 8 even rounds. Sprinkle with sesame seeds and wasabi, if using. Repeat steps 2-5 to make the 3 remaining rolls.
Nutrition Facts
Amount per serving
Serving size8 pieces
calories
261
total fat
6g
saturated fat
0.8g
protein
6g
carbohydrates
47g
fiber
5.2g
sugar
1.5g
added sugar
0g
sodium
61mg
TAGS:
Heart-Healthy, Gluten-free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Family-Friendly, Dinner
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5
Adobe Stock
Creamy Avocado Pasta Sauce
Pesto isn’t the only green sauce worth serving. When you’re craving a creamy pasta dish that isn’t loaded with unhealthy fat, using avocado can help make a velvety sauce that’s actually good for you — especially when you sneak two servings of spinach into it as well. Serving over whole-wheat or chickpea pasta can bump the protein and fiber even higher to make this a filling vegetarian meal, or you can add lean protein like salmon or chicken.
contains Wheat, Tree Nuts
4.7 out of 3 reviews
SERVES
4
CALORIES PER SERVING
420
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
4 cups rigatoni pasta, preferably whole wheat or chickpea pasta, cooked
2 large avocados, peeled
3 garlic cloves, peeled
1 lemon or lime, juiced
⅓ cup pesto
2 cups baby spinach, loosely packed
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
Directions
1 In a food processor, place avocados, garlic cloves, lemon juice, pesto, baby spinach, salt, and black pepper. Process until smooth, about 1 to 2 minutes.
2 Add prepared sauce to cooked pasta and serve immediately.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
420
total fat
22g
saturated fat
3.3g
protein
12g
carbohydrates
52g
fiber
11.2g
sugar
2g
added sugar
0g
sodium
630mg
TAGS:
Wheat, Tree Nuts, Mediterranean, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Quick & Easy
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6
Oksana Kiian/Getty Images
Tuna-Stuffed Avocados
An avocado makes the perfect bowl for serving up a deliciously simple meal. This creative take on traditional tuna salad uses Greek yogurt in place of mayonnaise for a meal that’s lower in unhealthy saturated fats while also being higher in protein and fiber, according to theUSDA. Greek yogurt adds a bright and tangy flavor in contrast to the mild flavor of mayonnaise, but you’ll find it provides a similar creamy mouthfeel to this tuna salad. Plus, at 10 grams of fiber per serving, you’ll be about one-third of the way toward your daily fiber needs — not too shabby!
contains Dairy, Fin fish
4.8 out of 24 reviews
SERVES
1
CALORIES PER SERVING
461
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
1 ripe avocado, halved lengthwise, pit removed
1, 5-oz can tuna, canned in water, no salt added, drained
2 tbsp chopped red onion
3 tbsp chopped celery
3 tbsp lowfat Greek yogurt
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
Directions
1 Place the avocado halves on a serving plate.
2 In a mixing bowl, combine the remaining ingredients and stir until well combined. Carefully scoop the mixture into the avocado halves and enjoy!
Nutrition Facts
Amount per serving
calories
461
total fat
29g
saturated fat
5.6g
protein
37g
carbohydrates
16g
fiber
10g
sugar
3.2g
added sugar
0g
sodium
554mg
TAGS:
Dairy, Fin fish, Anti-Inflammatory, Mediterranean, Gluten-free, Paleo Diet, Whole30 Diet, High-Fiber, High-Protein, Low-Carbohydrate, Quick & Easy, Lunch
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7
Adobe Stock
Dark Chocolate–Avocado Mousse
There’s nothing better than ending your day with a rich, chocolatey treat — except maybe knowing that the treat is actually good for you and your gut microbiome. Naturally gluten-free, this dark chocolate mousse is packed with healthy fats and fiber from the avocado, and it gets a boost of probiotics and protein from the Greek yogurt. But you’d never know any of that from its creamy texture and rich chocolatey goodness!
contains Dairy, Soy
4.5 out of 23 reviews
SERVES
4
CALORIES PER SERVING
243
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 ripe avocados, pit and skin removed and discarded
½ cup plain, low-fat (1 percent) Greek yogurt
6 tbsp unsweetened cocoa powder
6 tbsp pure maple syrup
2 tsp pure vanilla extract
1 pinch kosher salt
¼ cup plain, unsweetened soy milk (plus more as needed)
Directions
1 Blend all of the ingredients ina blender or food processor until smooth, about 1minute. Scrape down the sides as needed. Add additional soy milk to reach your desired texture. Chill until served.
Nutrition Facts
Amount per serving
Serving size½ cup
calories
243
total fat
12g
saturated fat
2.5g
protein
6g
carbohydrates
32g
fiber
7.6g
sugar
19.9g
added sugar
18.4g
sodium
62mg
TAGS:
Dairy, Soy, Family-Friendly, Dessert, Gluten-free, Anti-Inflammatory, Heart-Healthy, Low-Sodium, High-Fiber, Vegetarian, Quick & Easy
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8
iStock
Avocado Deviled Eggs
Replacing sources of unhealthy saturated fats with those from healthy fats, like avocados, is a key recommendation of the 2020–2025 Dietary Guidelines for Americans because it significantly lowers the risk of heart disease, according to Penn State University. This mash-up of guacamole and deviled eggs does this by eliminating the egg yolks and substituting an herb-and-garlic-flavored avocado filling.
contains Eggs
4.6 out of 22 reviews
SERVES
6
CALORIES PER SERVING
58
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
6 hard-boiled eggs, peeled
1 avocado, pit removed, roughly chopped
1 lime, zested and juiced
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
⅛ tsp cayenne pepper (optional)
2 tbsp fresh chives, finely chopped
2 tbsp fresh cilantro, finely chopped
1 clove garlic, minced
Directions
1 Slice each egg in half lengthwise. Discard yolks or reserve for another purpose.
2 Blend remaining ingredients in a food processor until smooth, orin a medium bowl, mash together with a fork.
3 Spoon avocado filling into holes in each egg white and refrigerate until serving time.
Nutrition Facts
Amount per serving
Serving size1 egg
calories
58
total fat
4g
saturated fat
0.5g
protein
4g
carbohydrates
3g
fiber
1.6g
sugar
0.5g
added sugar
0g
sodium
104mg
TAGS:
Eggs, Diabetes-Friendly, Gluten-free, Family-Friendly, Appetizer, Anti-Inflammatory, Heart-Healthy, Low-Carbohydrate, Low-Sodium, Vegetarian
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9
Nataliya Arzamasova/Shutterstock
Sweet Potato, Black Bean, and Avocado Salad
Contrary to popular belief, lettuce is not a requirement for a salad. Here,mixsweet potato, black beans, and avocado to max out on fiber, then get a flavor boost from fresh herbs and a light dressing full of Southwest seasonings. Beans are a great source of lean protein, and onestudy published in March 2022 in the Journal of Nutrition and Dietetics found that replacing meat, fish, and poultry with legumes like beans was the dietary change most strongly associated with weight loss. And this bowl is so satisfying and hearty, you’d never guess that it’s vegan.
4.9 out of 32 reviews
SERVES
2
CALORIES PER SERVING
380
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
1 hr
Ingredients
1 sweet potato (you can also use previously baked sweet potato here)
1 avocado, peeled and cubed
⅔ cup canned low-sodium black beans, drained and rinsed
2 tbsp diced red onion
2 tbsp pepitas
1 tbsp avocado oil
1 lemon, juiced
¼ cup fresh cilantro, chopped
¼ tsp ground cumin
¼ tsp paprika
¼ tsp garlic powder
¼ tsp kosher salt
Directions
1 Preheat the oven or toaster oven to 425 degrees F. Thoroughly wash the sweet potato and pierce the skin all over with a fork. Bakein the preheated oven until a knife can be easily inserted into the center, about 30 to 35 minutes. Allow to cool until it is safe to handle, then slice it in half and cube the flesh. Divide it evenly between twoserving dishes.
2 Divide avocado, black beans, onion, and pepitas evenly between the two dishes.
3 In a small bowl, combine avocado oil, lemon juice, cilantro, cumin, paprika, garlic powder, and salt. Whisk together until combined and drizzle over each salad.
Nutrition Facts
Amount per serving
calories
380
total fat
22g
saturated fat
3.2g
protein
11g
carbohydrates
39g
fiber
13.9g
sugar
6g
added sugar
0g
sodium
347mg
TAGS:
Diabetes-Friendly, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Lunch