Healthy Guacamole Recipe

This 4-ingredient Guacamole Recipe is the only one you need! Vegan Guacamole is easy to make and tastes incredible!

This post has been updated from the original published May 2, 2016. This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases at no additional cost to you.

Nothing tastes better than classic guacamole. Rich and creamy, vegan guacamole (authentic guacamole does NOT include sour cream!) is the cornerstone of so many great dishes.

I grew up in Southern California and my grandmother had an avocado tree in the backyard…so, you could say avocados and a good guacamole recipe are in my blood. Trust me, my guacamole recipe is the only one you’ll ever need.

I’m going to show you how to make the best guacamole. This 4-ingredient guacamole recipe is not complicated…in fact it’s a super simple guacamole, and it’s THE BEST. Seriously, you want to let those perfectly ripe avocados shine like. the superstars that they are!

Lesson 1: Keep it simple. Less is more.

Lesson 2: It’s all about the avocados. Plan ahead! I’ll give you all my tips so you can have perfect avocados for your homemade guac.

Health Benefits of Avocado:

• Avocados are a good source of potassium, folate, Vitamins C & B6, healthy monounsaturatedfats, antioxidants and fiber.
• Studies show that the fats in avocado can help you absorb nutrients from plant food.
• Trials have shown that eating avocados can lower your cholesterol and triglyceride levels—-known contributors to heart disease.
• Avocados can also be a super smart addition to any weight loss regime because those good fats help you stay full longer (than had you consumed those same amount of calories from nutrient void sugar for example), and are satisfying in a way that helps combat cravings.
• Just be careful with portion size because in addition to being full of goodness, avocados are also full of calories….and even though they are “good” calories, you still want to watch your total calorie intake for the day, as compared to your activity level

More Avocado FAQs:

• Avocados origins have been discovered in Peru as far back as 750 BC and there is evidence that they were cultivated in Central Mexico as early as 500 BC.
• The spanish word “aguacate” has been translated to English as avocado and first used in the US in the late 1600s. They became popular in the US in the 1950s when avocado farms existed in California, Florida and Hawaii and were commonly added to salad.
• The original name was “ahuacatl” meaning testicle, because of their shape.
• Most of the worlds avocados are produced in Mexico and Central America.
• In addition to tropical heat, avocados require an incredible about of water to thrive.

What is Guacamole made of?

These are the 4 NECESSARY ingredients for the best tasting guacamole.

• AVOCADO: Honestly, there is NO SUB for the avocados. You can use chunks of frozen avocado if you need to…be sure to thaw at room temperature before trying to mash. If you don’t have enough avocados for the amount of guacamole you want to make, puree some edamame with a bit of water and add that mixture to your bowl.
• CILANTRO: The more the better!! If you’re one of those people who think that cilantro tastes like soap (I’m so sorry!!), you can substitute a combination of parsley and oregano. I would also add some ground coriander) if you can handle that.
• SCALLIONS: Good subs are shallots or red onions.
• JALAPENO: Omit the seeds and membranes for something not hot and spicy, but just a good flavor boost. For more heat, let a few seeds go into your chopping, or add some crushed red pepper to the final product..A good sub (one step up on the spice-o-meter) would be a fresno pepper—still reasonably mild without the seeds. Step up even further with habanero or serrano chiles.
• OPTIONAL: sea salt, crushed red pepper (or white pepper), garlic powder or finely grated garlic.
• No dairy is necessary….even if you want smooth and creamy guac. Finesse the texture by mashing more or less to get your desired consistency. Either mash it more, using a BIT softer avocados and you’ll have a creamy guacamole recipe, OR use avocados that are slightly firmer and these same ingredients will yield a chunky guacamole. Personally, I like a combo!

What kind of chile pepper is best for guacamole?

Chili peppers add both taste and spice (heat) to guacamole. Even if you don’t like spicy guacamole, you should definitely include a jalapeno pepper to your recipe and here’s why: it will add a lot of flavor and YOU CAN CONTROL THE AMOUNT OF SPICINESS by including more or less (or none) of the seeds inside.

The heat in the jalapenos comes from the seeds and membranes, so be careful when touching them. That heat can transfer from your hands…do not touch your eyes before THOROUGHLY washing your hands. You can also use kitchen gloves when handling chili peppers.

Here are my two favorite chili peppers to use for guacamole.

• Jalapeño:  If you don’t include any seeds or membranes, Jalapeno Peppers are quite benign. They are a great choice for guacamole because they will appeal to a wide variety of eaters. Jalapenos are rich in vitamins, minerals and antioxidants. They are the most common chili pepper and most often grown in new Mexico, Texas and California. You can grow them in cooler climates in the summer months too. Fun Fact: When jalapenos are fully ripe, they will also turn red! Smoked jalapenos are called chipotle peppers.
• Fresno: A hybrid pepper named for Fresno County in central California, where it was first grown. Red Fresno Chilies have thinner walls than jalapenos, making them easier to cut. The Fresno Pepper is a good choice is you like a slightly smoky and sweet flavor. Fresnos also have just a bit more heat than a jalapeno. That said, you can decide to include some or no seeds to control how much spice the fresno pepper will add to your guac.

Here’s how the most common chili peppers rank in terms of spiciness from mild to hot: Poblano, jalapeno, serrano, cayenne, habanero, ghost pepper.

How to make Guacamole step by step

The first step to making guacamole that tastes INCREDIBLE is to plan ahead and buy your avocados when they’re still green. Let them ripen on your countertop for 4-5 days. If they start to get soft before you’re ready to use them, put them in the fridge to prevent them from ripening too quickly. Bring to room temperature before using.

Cut the avocado lengthwise. Remove the seed. Dice the inside of each half while still in the peel, careful not to cut all the way through. Use a spoon to scoop the avocado flesh into a medium sized bowl.

It’s easy to cut a jalapeño into small dice with these 4 steps. 1: cut the stem and bottom off. Then make a vertical cut and continue around until the core is separated from the skin. 2: Slice into thin strips lengthwise. 3: Cut in the opposite direction. 4: If you want them even smaller, continue to chop until desired size.

Then, thinly slice the scallions and roughly chop the cilantro leaves.

Place avocado chunks, chopped cilantro, sliced scallions into a medium sized bowl. Sprinkle on sea salt and crushed red pepper if desired. Use a fork to mash and mix until everything is well incorporated and desired consistency.

Quick and Easy Guacamole is now ready to enjoy with tortilla strips, sliced veggies or in your favorite recipe. I love this vegan guacamole served with veggie fajitas.

Debra’s Pro Tips

• Start with PERFECTLY RIPE avocados. They should yield A BIT to a gentle squeeze, but they won’t be mushy.
• QUICKLY RIPEN your avocados by placing in a paper bag with a couple apples or bananas.
• STOP FURTHER RIPENING of avocados by placing them in the fridge.
• Authentic Guacamole doesn’t have any unnecessary ingredients. Save the tomatoes for fresh salsa.
• If making a large quantity of guac at once, use a potato masher instead of a fork to make the task more enjoyable and take less time.
• Frozen chunks of avocado will work well in this recipe…just be sure to leave them on the counter to defrost before trying to mash.

Recipes that go well with Homemade Guacamole:

• Vegan Enchilada Casserole Make the enchiladas ahead for a simple weeknight dinner.
• Vegan Tuna Add some guac to your favorite sammie recipe.
• Fresh Tomato Salsa An unbeatable pairing!
• Vegan White Bean Burger Guacamole is my favorite veggie burger topping.
• Taco Salad
• Vegan Tofu Scramble Guacamole for breakfast? Yes, please! Yea, I’ll take the vegan eggs with a side of guac!
• Baked Samosas Sometimes I skip the green chutney and slather them with guac!
• Vegan Flatbread Spread this healthy guacamole on the flatbread and then top with arugula and chopped tomatoes. DEE-lish!
• Mexican Style Cauliflower Rice Make it a meal by adding guacamole on the side.
• Sheet Pan Veggie Fajitas So easy to make this in the oven in one pan!

📖 Recipe

Guacamole

Author: Debra Klein

This super simple guacamole recipe is the only one you need. Authentic guacamole is easy to make with just 4 ingredients and tastes incredible!

4.98 from 38 votes

Rate this Recipe

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Appetizer

Cuisine Mexican

Servings 6 servings

Calories 110 kcal

Ingredients

  

1x2x3x

Ingredients:

• ▢ 2 large ripe avocados
• ▢ ½ cup cilantro leaves
• ▢ 2 scallions
• ▢ 1 jalapeno
• ▢ ½ teaspoon sea salt
• ▢ ¼ teaspoon crushed red pepper flakes

Instructions

 

• Prepare vegetables: chop cilantro, thinly slice white and green parts of scallions, de-rib and seed jalapeno and mince. Place everything into a bowl along with the salt and pepper.
• Open avocado, take pit out, score into cubes and then scoop flesh into bowl with the veggies.
• Use a fork to mash until desired consistency. Taste for seasoning adding more salt or crushed red pepper as needed.
• Cover the surface with plastic wrap until ready to use. The oxygen in the air causes oxidation which will turn the guacamole brown. Pat the plastic wrap onto the surface to prevent air from reaching it.

Video

Notes

AVOCADO TIP 1: Avocados do not ripen on the tree. They continue to ripen after they’ve been picked. As such, it’s best to buy them when they are still green and let them ripen on your counter top. It’s fine to buy them from the store already ripe, but you run the risk of them being over handled (and bruised) while they were ripening in the store.

AVOCADO TIP 2: If you have avocados that seem perfectly ripe and you’re not ready to use them, place them in the refrigerator to delay further ripening. Bring to room temperature and use as usual.

Salt **I use "real salt," Celtic sea salt or Himalayan for their added micro nutrients and smooth taste.

CILANTRO: No such thing as too much. Err on the side of more. It's what will set YOUR guacamole apart from the others.

JALAPENO: The "heat" is found in the seeds and membranes. Otherwise, jalapenos add great flavor, but really aren't too spicy. I like spice, so if I'm using jalapenos, I'll often include a few of the seeds. Another option is to use a fresno chili pepper rather than jalapeno. They're just a bit spicier….and will add some nice color to your guacamole too!

Nutrition

Serving: 1gCalories: 110kcalCarbohydrates: 6gProtein: 1gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 8gSodium: 182mgFiber: 5gSugar: 1g

Did you make this recipe? Please leave a review below, then snap a picture and tag me @dkhealthcoach or use hashtag #dkhealtcoach on Instagram so I can see it!!