Classic Guacamole: Everyone's Favorite Green Dip

Classic Guacamole Recipe
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 120
Fat 10g
Carbs 9g
Protein 2g
View All
Total Time 5 min
Prep 5 min, Cook 0 min
Servings 4 (1/2 cup each)

Avocados are a good source of fiber, folate, potassium, and mono- and polyunsaturated fats. The Mediterranean Diet emphasizes unsaturated sources of fats, like those found naturally in olive oil, nuts, and avocados. Mono- and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease.

Guacamole is a classic way to enjoy the taste and flavor of avocados. Mash avocados and add in a squeeze of lime juice, chopped shallot or onion, cilantro, tomato, and salt with an optional pinch of chili powder or chopped jalapeno. Serve with the traditional tortilla chips, but add in some cut-up vegetables to dip as well for extra crunch and an antioxidant boost.

Ingredients

  • 2 medium avocados
  • 1 medium lime, juiced
  • 2 tablespoons finely chopped shallots
  • 2 tablespoons finely chopped cilantro
  • 1/2 large tomato, chopped
  • 1/4 teaspoon chili powder
  • 1/2 teaspoon salt

Preparation

  1. Halve the avocados, take out the pits and scoop into a bowl.
  2. Add the lime juice, shallot, and cilantro and mash the avocado until everything is combined but the mixture remains chunky.
  3. Stir in the tomato, chili powder, and salt. Taste and adjust seasonings as needed.

Ingredient Variations and Substitutions

For a fruity twist, instead of the chopped tomato, sprinkle in 1/4 cup pomegranate seeds for a bright antioxidant bite.

You can also cut grilled or raw corn off the cob and stir it into the guacamole for a super summery variation. One ear of corn contains about 25 grams of carbohydrate.

Cooking and Serving Tips

Want to turn your guacamole from veggies, chips, and dip into a meal? Add a few spoonfuls of "guac" to your weeknight tacos, lunchtime sandwiches or salads, or use it as a topping on your morning toast.

If you have an extra avocado half that you are not going to use run it under a gentle stream of cold water or squeeze lime or lemon juice on top and then store in the refrigerator in an airtight container. Since avocados are fat soluble, a light layer of water or lime or lemon juice on top will not permeate the avocado flesh but rather protect the avocado from browning. You can store your avocado half this way for up to a day.

Nutrition Facts
Servings: 4 (1/2 cup each)
Amount per serving  
Calories 120
% Daily Value*
Total Fat 10g 13%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 304mg 13%
Total Carbohydrate 9g 3%
Dietary Fiber 5g 18%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 2g  
Vitamin D 0mcg 0%
Calcium 15mg 1%
Iron 1mg 6%
Potassium 419mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading