Guacamole is keto & Here’s Why with Recipes
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Guacamole is ketogenic friendly because all of the ingredients in guac are low enough in carbs and will not kick you out of ketosis. Recipes vary, but the common ingredients are avocado, onions, garlic, and tomatoes, with salt and pepper.
In fact, guacamole is a great snack to have on keto since avocados have magnesium, potassium, and healthy fats, with most of the carbs being from natural fiber (source). They of course have more vitamins and minerals than I listed.
If you are looking for more than just keto chips to dip into guac, I compiled a list of 22 things you can dip into guacamole.
I also have a list of 30 low-carb chips you can make or buy.
Easy Way to Make Guacamole
My favorite and easy way to make guacamole is to just mix and taste as ingredients are added.
I will dice a tomato and add it to my mashed-up avocado and then use onion and garlic powder with salt and pepper and that’s it. This makes for less chopping when you leave out fresh onions.
To get fancier, dice up your onion in small pieces. Then also use juice from a lime or lemon to prevent the mixture from browning. The browning happens when oxygen gets on the avocado.
If the dip does turn brown it’s still safe to eat within a few days.
Guacamole Recipes
If you like to follow recipes and know it will turn out great, here are a few recipes to follow.
Ingredients for Guacamole
Feel free to use any of these ingredients for your next guacamole mix.
- Add in some sour cream.
- Use lemon or lime juice. This helps with flavor and helps to prevents it from browning.
- Toss in some jalapenos.
- Add in fresh herbs such as cilantro, chives, or parsley.
- Mix in fresh or can minced garlic.
- Try some spices such as cumin, paprika, cayenne pepper, or chili flakes.
- Diced tomatoes and fresh onions.
- Add some premade salsa.
- Salt is a must.
- Garlic and onion powder are easy to add in to boost flavor.
- Super ripe avocado helps to make the dip nice and creamy.
Freezing Guacamole
If needed you can freeze your guac. After you make it, place it in an airtight plastic bag. It will keep for at least 3 months in the freezer. You can do this with purchased products as well without needing to open them.
For those on the ketogenic (keto) diet, finding snacks and meals can be a challenge. Fortunately, one delicious health food that fits within the high-fat, low-carb guidelines of the ketogenic diet is guacamole. This creamy, flavorful dip can be a part of a keto snack or meal. Here’s why and how to enjoy it.
First, guacamole is packed with keto-friendly ingredients. The primary ingredient, avocados, is high in beneficial fats with just 1.77 grams of net carbohydrates per ½ cup of mashed (roughly 115 grams). Avocados are also an excellent source of dietary fiber, vitamins, minerals and phytonutrients. For a more robust guacamole experience, lime juice and onion can be added, each of which are low carb and fat-free. Finally, cilantro can provide additional flavor and benefits including vitamin K, iron and more.
In addition to being an approved keto food, guacamole can also be used in multiple ways. Of course, it can be enjoyed as a dip with vegetables like cucumbers or fresh jicama spears, but it can also be used as a delightful spread for sandwiches and wraps or as a topping for tacos and burgers. Guacamole is also a great addition to salads, chicken dishes or simply spread on a piece of toast for a yummy breakfast.
To get started making your own guacamole, you’ll need avocados, salt, lime juice and either cilantro, garlic or onion (or a combination of all three). After peeling and de-seeding the avocados, mash them with a fork or blend them in a food processor. Then, add your desired spices, herbs, garlic and onion if desired. Finally, season to taste with salt, pepper, and lime juice.
With its incredible benefits, guacamole is a great way to make a keto-friendly snack or meal. And, depending on the other ingredients included, it can be ready in no time!
Here are some tasty recipes to get you started:
Keto Guacamole:
• 2 avocados
• 1 lime, juiced
• 1 tablespoon cilantro, finely chopped
• 1 small tomato, seeded and finely chopped
• 1 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
Directions:
1. Peel and pit avocados. Place in a medium bowl and mash with a fork or use a food processor to make the desired consistency.
2. Squeeze lime juice over mashed avocado and stir to combine.
3. Add chopped tomato, cilantro, garlic powder, cumin, sea salt and black pepper. Mix until all ingredients are combined.
4. Taste and season as desired. Serve as a dip or spread on your favorite dishes.
Low Carb Pimento Cheese Guacamole:
• 2 avocados
• 1/2 cup of cheddar cheese, shredded
• 1/4 cup of pimentos, diced
• 1/4 cup of onion, finely chopped
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• 1/2 teaspoon freshly cracked pepper
• 1/4 teaspoon sea salt
Directions:
1. Peel and pit avocados. Place in a medium bowl and mash with a fork or use a food processor to make the desired consistency.
2. Add shredded cheddar cheese, diced pimentos, chopped onion, garlic powder, cumin, pepper, and sea salt to mashed avocados and mix until fully incorporated.
3. Taste and adjust seasonings if desired. Serve as a dip or spread on your favorite dishes.
With its incredible health benefits, guacamole is an excellent keto-friendly snack or meal option. And with a few simple ingredients, it’s easy to make your own version of guacamole. Next time you’re looking for a way to mix up your keto diet, give guacamole a try!