Healthy Avocado Spread Recipe

We all know avocados are good for you. They are high in the healthy fats your body loves (specifically the monosaturated fatty acid ‘oleic acid’ for your information buffs) which helps your body absorb nutrients from other plant foods, as well as antioxidants and over 20 different vitamins and minerals. Did you also know that they taste great and are the base of a home-made condiment that goes well with many of the healthy foods you love? Sit back and prepare to be amazed!

Much like the simple protein pancake recipe, you only need 4 ingredients to make this avocado spread – everything else is option to add taste and texture. Make sure whatever you add in complements what you’re going to be eating with the spread! I’ve found that although it tastes great on its own, when it’s paired with a ‘main’ component the subtle flavors come through more. My personal favorite is on a chicken sandwich, made with whole wheat bread of course.

Avocado Spread Recipe

Prep time: 5 minutes, Cook time: 2 minutes, Total time: 7 minutes


  • 1 Ripe Avocado (Approx 200g)
  • 1 Teaspoon Lemon Juice
  • 1/4 Tablespoon Ground Black Pepper
  • 1/4 Tablespoon Cayenne Pepper
  • 1/8 Cup of finely chopped Red Onion (Approx 2 Tablespoons or 1/4 of a Whole Onion) (Optional)
  • 1/8 Cup Finely Chopped Red Pepper (Approx 2 Tablespoons) (Optional)

Macros (Approximate, Excluding Optional Ingredients)

322 Calories, 29g Fat, 17g Carbs, 4g Protein


  • Finely chop the Red Onion and Rep Pepper, set to one side
  • Cut the Avocado in half, remove the stone and scoop out the insides into a medium sized bowl
  • Mash the Avocado until it’s at your preferred consistency (either coarse or smooth)
  • Add the Red Onion, Red Pepper, Lemon Juice, Black Pepper and Cayenne Pepper then fold together until combined
  • Done!

Pro tip: to see if an avocado is ripe, simply check the stalk. If you can’t gently remove it, it’s not ripe. If it comes off and its light green underneath, that beauty is ripe and ready to go! If it’s brown, then it’s a little too far gone and will likely have a lot of brown splotches inside. It’s the equivalent to the pineapple test – unfortunately I don’t have a test to see how big the stone inside will be. You’ll have to ride your luck on that one, amigo!

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