Recipe Makeovers: Substituting Ingredients with Avocados

Avocado Benefits

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Did you know avocados are a simple swap that can help make recipes tastier and better for you?

According to the Dietary Guidelines for Americans, replacing saturated fat or trans fats with unsaturated fats can help reduce LDL “bad” cholesterol levels in your blood.

Most Americans do not meet fruit and fiber recommendations and consume more saturated fat than what is recommended.

A study shows that 67% of children’s daily calories are now coming from ultra-processed foods. Diets high in ultra-processed foods are linked to higher risk of diabetes, and cardiovascular diseases.

Swap in fresh avocados for spreads or snacks high in saturated fat to cut calories, sodium, and cholesterol. Each serving gives you 6 g of healthy fats, 3 g of fiber, and nearly 20 nutrients to help upgrade your diet.

peanut butter and jelly toast

1 piece bread, 2 Tbsp creamy peanut butter & 1 Tbsp jelly (80 g) (RACC serving sizes)

310 Calories
16g Total Fat
3g Saturated Fat
290mg Sodium
0mg Cholesterol

avocado toast

Avocado Toast
1 piece bread with
1/3 avocado (73 g)

140 Calories
8g Total Fat
1g Saturated Fat
135mg Sodium
0mg Cholesterol


Avocados Can Make it Easy to Eat Healthier

Here are some ideas to get the most out of this nutrient-dense fruit:

  • Spread the love – Mash avocado on toast, sandwiches, or wraps to replace popular spreads that are high in saturated fat
  • Upgrade you breakfast – Top eggs, oatmeal, or breakfast burritos with avocado slices to enjoy the satiating benefits of fiber
  • Snack mindfully – Pair avocado with whole-grain crackers, veggie sticks or enjoy a half with your favorite topping
  • Sip smarter – Blend avocado into smoothies, matcha lattes, or even mocktails for a nutritious twist
  • Go plant-based – Enjoy avocados as a vegan or vegetarian alternative to dairy products

Substituting Foods with Avocados




The Meal Makeover with Avocados

Ready to see how avocados can transform your meals? Slide left or right on the photos below to reveal easy swaps for breakfast, lunch, and dinner.



1: THE BREAKFAST SWAP

Start your day right. Swap out bad fats for the good fats in avocados at breakfast.


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Scrambled Eggs and Sausage

  • 2 scrambled eggs
  • 1 ounce cheddar cheese
  • 1 breakfast sausage link

Scrambled Eggs and Avocado

  • 2 scrambled eggs
  • 1 ounce cheddar cheese
  • ¼ fresh avocado

2: THE LUNCH SWAP

Make your lunch break count! Fuel up with nutrient-dense avocados.


Raspberry Salad

  • 1 slice crumbled bacon
  • 2 Tbsp. blue cheese

Raspberry Salad

  • ¼ fresh avocado

3: THE DINNER SWAP

Make dinner time delicious and nourishing with creamy avocados.


Grilled chicken flatbread w/ chopped salad

  • 1/2 Tbsp. sour cream
  • 1/2 oz. Provolone

Grilled chicken flatbread w/ chopped salad

  • ¼ fresh avocado
Try the Recipe

Check out these twists on a few of these classic-style dishes. We’ve swapped in avocado to help reduce the added calories and saturated fat from other ingredients.

Grilled Chicken Flatbread with Avocado Yogurt

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Avocado Shrimp Tacos

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Easy Avocado Cabbage Carrot Coleslaw

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Don’t forget that you can also add avocado to your baked goods, too! Avocado adds a velvety smoothness to these decadent treats:

Rich and Creamy Avocado Flan

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Berry Avocado Baked Oats

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Avocado Butterscotch Banana Bread

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