Quick Calorie Cuts: Guilt-Free Guacamole!

By , SparkPeople Blogger
Guacamole is my indulgence when I go out for Mexican.

I can bypass the queso dip, the fried foods and the gooey sopapillas for dessert. But that green stuff has my name written all over it.

Guacamole is rich--one serving has about 150 calories and more than 13 grams of fat—but most of the fat is the heart-healthy monounsaturated kind. And you get a hearty dose of fiber: 5.9 grams, or about 20% of your recommended daily fiber intake.

That said, two of my favorite Mexican restaurants make it even easier for me to dig in. One serves slices of cucumber, jicama and celery; the other incorporates veggies in the guacamole. I love both ideas. In the latter, the avocado is mashed until creamy and coats the vegetables. It's more like an avocado salsa than what we Americans think of as guacamole.

Here are two slimmed-down guacamole recipes. Try yours chunky or smooth, at 80 calories a serving and 6 grams of fat!

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Comments

FISHGUT3 6/3/2020
thanks Report
ELRIDDICK 6/3/2020
Thanks for sharing Report
SCDALYNCH 4/27/2020
Chunky is good. I like Avocado with vegetables. Thank you for the recipes. Report
LCMCCREE 2/17/2020
Yummy! Report
DMORIN6 1/24/2020
An avocado keeps pretty well this time of year. I cut a quarter of one and leave the rest with it's skin on and on the pit. The exposed flesh dries out and when you cut the next piece off just trim the dried out part away. Sometimes you can just peel it away. Report
RAZZOOZLE 12/14/2019
thank you Report
YMWONG22 11/27/2019
Good info. Report
FRAN0426 10/27/2019
I enjoy a small amount of guacamole when having tacos or Mexican hamburger. Report
CD24912514 10/12/2019
Thanks Report
Thanks for the great article! :) Report
I love guacamole Report
PETERPEN
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El aguacate me encanta de cualquier manera. Delicioso. Gracias. Report
NASFKAB
Great Report
I like guacamole too! Report
CD24005866
yummy Report
excellent Report
great. Report
All this guac talk has got me motivated to pick some up. Report
CD11584042
My "guac" is made up with garlic powder, a little Pace, and hot pepper flakes thrown in to spice it up! Report
my guac is usually avacado, a pinch of garlic powder, a squeeze of lemon or lime, and a couple tbsp of salsa. Report
I love avocados. They are tasty sliced with a salad or mashed to make a pure avocado dip. Report
Guacamole is a staple here in San Antonio. I grew up on it but never had it the way it was prepared at our church potluck the other night. The woman chopped or blended 1 pound of tomatillos, drained off the liquid, then added 4 large avacados (it served a large group of people), finely chopped onion to taste and 1 bunch of cilantro. It had a tart, taste from the tomatillos. Plus the tomatillos added little if any fat, some fiber and few calories. This was a group of Guac lovers and they loved it! Report
AMARANTHA2
Recipes are great, but avocado is an extremely healthy food so there's no need to feel one shouldn't be eating it or has to lighten it up, but it does have to be considered fat in the diet (not a vegetable) and if on a calorie controlled diet, one needs to log the calories. It is highly satiating and if one eats a whole, half or quarter avocado in some form, one is not going to be hungry for additional calories so it all works out, just has to be logged.

My personal guacamole recipe (I have never heard it called avocado salsa, guacamole is actually a "salad" that is commonly served in my part of the country and now all parts of the country as a side dish with dippers or as a topping) is simply to coarsely mash a whole or half avocado and add picante sauce, sometimes with chopped tomatoes, and eat using original Triscuits as "chips."

Sometimes on the go I like the little 100 calorie packs of Wholly Guacamole, which can be found in some groceries and Wally World as well. It is fresh tasting and seasoned with a little vinegar and spices, yet shelf stable if refrigerated. They have it in larger packs as well and are now starting to sell Wholly Salsa, which doesn't interest me as I make my own or just eat some of whatever is in the restaurant I'm in.

Avocado is loaded with healthy monounsaturated fats; and a great choice for a way to spend healthy fat calories. Report
Try guacamole with finely chopped cabbage with a twist of lemon. Hmmmmmmmmmmmmmmmmmmmm!!!! Report
I learned to eat guacamole on burgers instead of mayo - it works with just plain avocados too. Report
I love avocados!

I tend to have issues hitting my fat grams (I know, poor me, right?) on my vegan diet so I actually usually need to eat half a Haas a day to meet my requirements. I'm in heaven! I dice it in salads, pop slices on top of my sloppy joes and eat it out of the shell. Mmm.

If I were to have to choose a favorite fruit to eat forever, avocados would win. Mushrooms win for veggie.

I feel so much better eating half an avocado a day.
And my skin/hair look great! Report
I like to add a little fat free sour cream, onions, tomatoes and cilantro to mine! Creamy and tasty!! Report
I mixed 1/2 avocado with 1/2 cup of cottage cheese and 2 T of fresh salsa and 1T of chipotle salsa and cilantro!!! It is super yummy with chips, veggies or in a wrap!!! Report
will be trying these. I love avocados. i'm gonna try this after I find some great low fat multi-grain chips to dip in 'em or i guess other VEGGIES. thanks for the tips. Report
I love LOVE Guacamole! will definitely be trying the "Veggie-licious Guacamole" recipe :) if I may ask, does anyone know how often is "ok" to have it? :) Report
I love guacamole, but did assume that it was bad for you. Now it's just the chips that are still killing me. Report
Love avocado, but didn't know it was the good fat. So they're back in my diet! Great article! Report
Don't care for the avacado. Report
I'm basically following the Flat Belly Diet, which encourages the addition of controlled portions of mono-saturated fats at each meal. As such avocados have become a mainstay of my daily fare, along with nuts, olives, nut and olive oils. Interestingly, I seem to be losing weight at a slightly faster clip than when I avoided these fats; I'm currently averaging about 1lb/week versus .5lb/week on a diet that minimized all fats. Report
I love the Avacado so now I am growing one in my back yard.
I should have Avacardos in 2 yrs time Report
JAZZERCISEGENIE
Had my first yesterdaay. Mixed it with picote sauce onions and put on organic taco chips Report
We have lots of avocados where I live in PR. This is a recipe I'll surely try. Thanks Report
I love avocados, Guacomole - It is soooo good. My favorite is avocado chunks, tomatoes, onions, cliantro and lots of jalapenos. Yum.... And I love them sliced on a salad. Report
NO-41_RAZZYS_PL
Oh yeah, LOVE the Avocado! I 'do' a basic 'chunky' style of chopping them up with tomatoes and onions and scooping it on ANYTHING that even remotely resembles a 'need' LOL!! Report
Sounds great!!! Report
MRSPHANTOM
I tried guacamole in my Spanish class in high school and really liked it. But I've been afraid to try it again. Not sure why. So I marked the smooth recipe you posted and will give it another shot. Thanks!! Report
My favorite restaurant puts in orange and lemon juices along with cilantro and jalepeno. It's amazing! Report
MINDHUNTER93230
I think Advacodos get a bad rap. I think their better to eat than other dips. Yum !! Report
I love avocados. I used to hate them. Weird, huh? Seriously, I think I need to check out the mock-guac recipe though. Does it taste "real"? Report
Sounds yummy! Report
I love guacamole. Needed a better recipe. Thanks! Report
CD2591237
Thanks for the tip. My son loves avacados and I always tend to stay away from them. Now - we can both enjoy!! :-) Report
CD3868300
I'm allergic to avacados - blow up like a balloon and spend time in the emergency room. Report
avocados are great when cut into bite sized pieces. I then add a few cut in half cherry or grape tomatoes I squeeze a little bit of their juice out and toss it all together. Report