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How to Swap Traditional Spreads with an Avocado Spread

People enjoy putting spreads on everything, from breakfast toast and lunch wraps, to dinner steaks and baked potatoes. But what if we told you that you could swap these popular spreads for a creamier, greener alternative, while also maintaining a delicious, irresistible taste? The secret: Swap your spreads for a homemade, avocado spread.

Related: Looking to try out some more DIY condiments? Whip up a batch of our avocado mayonnaise with this five-step recipe.

The Avocado Adventure

Using an avocado-based spread in place of a more traditional condiment can be a thrilling, creamy adventure, and here’s why.

One third of a medium avocado contains 1g of saturated fat (5% DV). In fact, over 75% of the fat in avocados are unsaturated, meaning they help your body absorb important vitamins without raising “bad” cholesterol levels. On top of that, 1/3 of a medium avocado contains 80 calories and nearly 20 vitamins and minerals, including 6% DV of potassium and 4% DV of vitamin C.

The most adventurous reason for making the swap to a homemade avocado-based spread: It’s uniquely delicious! Exchange condiments for one of these three DIY avocado spreads to see the difference.

3 DIY Avocado Spreads

Avocado Aioli

Combining fat-free Greek yogurt and puréed avocado creates a smooth, creamy concoction that makes the perfect substitute spread. Try spreading this on your next grilled cheese sandwich to liven up your next lunch.

Avocado Chipotle Spread

Adobo sauce, chipotle chiles, and avocado form a fiery medley with cool, velvety undertones. Whip up this spread while your potatoes are baking, then add a dollop or two in the place of other condiments.

Pro tip: Quickly ripen your avocados by setting them on a window sill in direct sunlight or by securing them in a brown paper bag with a banana overnight.

Avocado and Sea Salt Butter

This five-ingredient spread blends brown sugar with garlic and chile de árbol to create a kick of sweet heat. Slather this on a piece of toast in lieu of other condiments for a sweet and spicy version of avocado toast.

Find more avocado spreads on our recipe page.

By Barbara Ruhs, MD, RDN March 03, 2020

An avid avocado-eater and guacamole-lover, Barb is the Registered Dietitian/Nutritionist for Avocados From Mexico and former sports nutritionist for Harvard University. Her philosophy on food is simple: Enjoy what you eat, prepare food with love, and add avocados to everything! 

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