Healthy Guacamole
This Healthy Guacamole swaps sour cream for plain Greek yogurt, boosting protein and creaminess while keeping calories and sodium in check. Made with ripe avocados, fresh lime juice, cilantro, and a handful of vibrant vegetables, it comes together in just 10 minutes and tastes even better than the classic — your family won't notice a thing.
Equipment
- Medium mixing bowl
- Fork or potato masher
- Sharp knife
- Cutting board
- Citrus juicer - (optional but helpful)
- Measuring cups and spoons
- Small serving bowl
- OXO Good Grips Avocado Slicer - (optional) splits, pits, and slices avocados safely
- Volcanic Rock Molcajete - (optional) creates authentic texture and doubles as a serving dish
- Prepworks by Progressive Guacamole Bowl - (optional) textured bottom for mashing, includes storage lid
Ingredients
- 4 ripe avocados - halved and pitted; should yield to gentle pressure but not feel mushy
- 1/4 cup plain Greek yogurt - about 60ml; 2% or nonfat
- 2 tablespoons fresh lime juice - about 1 lime; never bottled
- 1/4 cup red onion - about 40g, finely diced
- 1 Roma tomato - medium; seeded and diced
- 2 tablespoons fresh cilantro - chopped
- 1 clove garlic - minced
- 1/2 teaspoon cumin
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 small jalapeño - (optional) seeded and minced
Instructions
- Cut each avocado in half lengthwise, twist to separate, and remove the pit by tapping it with the heel of your knife. Scoop the flesh into a medium mixing bowl and discard the skins and pits.
- Use a fork or potato masher to mash the avocados to your desired consistency — leave some chunks for texture or mash until smooth for a creamier dip.
- Spoon the Greek yogurt over the mashed avocado and squeeze in the fresh lime juice, then stir together immediately to prevent browning.
- Fold in the diced red onion, seeded Roma tomato, minced garlic, cilantro, and jalapeño (if using), mixing gently to distribute evenly.
- Sprinkle in the cumin, sea salt, and black pepper, then stir thoroughly to ensure even seasoning throughout the guacamole.
- Taste with a chip and adjust lime juice, salt, pepper, or jalapeño to your liking — keep in mind flavors will meld as it sits.
- Transfer to a serving bowl and serve immediately, or press plastic wrap directly onto the surface and refrigerate for up to 2 hours for best color and freshness.
Notes
- Choose ripe avocados that yield to gentle pressure but don't feel mushy — dark green to nearly black skin and a stem cap that pops off to reveal green underneath are good signs.
- Always use fresh lime juice, not bottled — it has brighter acidity, better flavor, and preserves color more effectively.
- Seed your tomatoes and dice them small to prevent excess moisture from making the guacamole watery.
- Don't overmix — stirring too vigorously will make the guacamole pasty instead of pleasantly chunky.
- Season gradually: start with less salt and build up, as you can't take it away once it's added.
- Let the guacamole rest for 10–15 minutes before serving to allow flavors to marry together.
- To store overnight, pour a thin layer of water over the smoothed surface in an airtight container, refrigerate for up to 24 hours, then pour off water and stir before serving.
- To freeze, store in an airtight container for up to 3 months; thaw overnight in the refrigerator and stir well before serving (texture may change slightly).
- If your guacamole browns on top, simply scrape off the oxidized layer — the green guacamole underneath is perfectly safe to eat.
- For a fun variation, try folding in 1/2 cup diced fresh mango, roasted corn, or pomegranate arils for a seasonal twist.
Nutrition
Serving: 1ServingCalories: 142kcalCarbohydrates: 9gProtein: 3gFat: 11gSaturated Fat: 1.5gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 7gCholesterol: 1mgSodium: 105mgPotassium: 480mgFiber: 5gSugar: 1gVitamin A: 4IUVitamin C: 15mgCalcium: 4mgIron: 4mg
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