5 Ways To Use Avocado As A Healthy Substitute In Your Cooking

Avocado has been quite the trendy food recently – and for good reason. It’s hard not to love the creamy and luscious taste of the fruit, and it happens to be full of healthy nutrients, including heart-healthy monounsaturated fats, fiber, and vitamin K.

But if you’ve just been spreading avocado on your piece of toast or topping off your salads, you’re missing out on a wide variety of ways that the superfood can be used for healthier cooking.

Because of its creamy consistency and rich flavor, it can be easily used in a variety of dishes as a replacement for other unhealthy ingredients.

If you’re a fan of avocado and you’re looking to lighten up some of your meals, consider these five ways to use avocado as a healthy substitute in your cooking and baking.


Instead of opting for your usual bread and butter, consider spreading some avocado on instead. You can even go beyond toast and use blended avocado in your baked goods, as the healthy fats present in the fruit make a great substitute for butter in baked goods recipes.

avocado baking photo
Photo by Vegan Feast Catering

2. Mayonnaise

Instead of using mayonnaise in dishes such as sandwiches and egg salads, use avocado instead. It still helps bind ingredients together while providing a creamy and smooth consistency to whatever meal you’re making.

avocado sandwich photo
Photo by SweetOnVeg

3. Cream In Sauces

Avocado makes for a great dairy substitute in sauces, whether it’s for pasta, tacos, or meat dishes. You can use it as a replacement for heavy cream, sour cream, or cheese and you can make the consistency more even by blending it with the rest of your ingredients.

avocado pasta photo
Photo by Katrin Gilger

4. Dressing

The healthy fats in avocado make for a great dressing base, whether it’s a substitute for cream, mayo, cheese or any other type of oil. Mix avocado with herbs, vinegar, and spices for a flavorful dressing that’s filled with nutrients instead of saturated fat.

avocado dressing photo
Photo by stu_spivack

5. Milk In Smoothies

Whether you like your smoothies chocolatey or fruity, avocado can help add some creaminess to your drink instead of using milk. This helps thicken up your smoothie without any dairy, while also additional nutrients.

avocado smoothie photo
Photo by naotakem

Food, Health

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About the Author
Carina Wolff
Carina is a health and wellness journalist based in Los Angeles. When she’s not writing, doing yoga, or exploring mountains and beaches, she spends her time cooking and creating recipes for her healthy food blog, Kale Me Maybe. Carina is also an ongoing writer for Bustle, Reader's Digest, FabFitFun, and more.

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