Skinny Garden Guacamole

I love avocados with such a passion that I have adopted the lifestyle of an avocadotarian. I’m staunch avocado advocate who’s blood runs green through and though! Now, this doesn’t mean that I exclusively consume this creamy, buttery fruit at the expense of other fresh produce, lean proteins and healthy whole grains. But, it does mean that I enjoy eating avocado every day and in every way! One of my favorite ways is mashed up into guacamole.

But avocados do contain a fairly high level of fat and the calories can start to add up when you’re polishing off a big bowl, chip by chip. True, the fats in avocados are the “good” kind of monounsaturated and polyunsaturated fats. According to the Hass Avocado Board, the fats in avocados can be part of a heart-healthy diet, may aid in weight management and help the body better absorb fat-soluble vitamins in foods eaten alongside this fruit. With all this research, I’m definitely not afraid of the fats in avocados, but I do try to limit my fat intake to about 25 – 35 percent of my daily calories as recommended by most nutritionists. I still get a generous fill of my beloved guacamole thanks to my recipe hack that swaps out half of the avocado flesh with other creamy garden-fresh ingredients – you’re going to love my recipe for Skinny Garden Guacamole!

 Although half the volume of Skinny Garden Guacamole has been subbed with pureed peas and asparagus, the creamy, indulgent texture and delicious taste remain seemingly unchanged. I served this veggie-loaded avocado dip recipe to my husband and he never noticed the difference! When you realize that one cup of mashed avocado has 368 calories and 34 grams while one cup of pureed peas and steamed asparagus (about a ½ cup of each) has only about 75 calories and 3 grams of fat, you begin to appreciate the genius of this recipe makeover – freedom to eat more guacamole! While I typically insist on fresh ingredients, I do rely on the convenience of Instantly Fresh Herbs for so many of my recipes. I like that there’s no worry about the waste of excess herbs going bad in the produce bin – I know I always have a stash waiting in the pantry, ready to rehydrate on a moment’s notice. This quick guacamole recipe uses Instantly Fresh Garlic, Instantly Fresh Cilantro and Instantly Fresh Red Onion.

 I like to serve this healthy avocado dip the traditional way with tortilla chips or atop light and crunchy crackers for a showier appetizer worthy of outdoor entertaining.

 Of course, there are a gazillion uses for this Skinny Garden Guacamole. Put a big dollop on your salad, in a taco, alongside an egg omelet, on top of vegetable slices (like jicama, cucumber or squash) or just eat with a spoon. Another favorite way to enjoy this lightened guacamole is spread on a piece of whole grain toast – it makes a nourishing nibble for lunch or an afternoon snack! Enjoy!

Skinny Garden Guacamole

Serves 6 | Finish in 10 minutes

Squeeze a few more minutes out of pool or park time with this super quick, super healthy entrée salad. Lean protein, whole grains and fresh summer produce make this salad equally gorgeous and good for you.


½ cup thawed frozen peas
½ cup chopped thin asparagus (reserve tips)
1 cup mashed avocado
2 tablespoons minced radishes
2 tablespoons minced tomato
1 tablespoon Instantly Fresh Garlic
2 tablespoons ‘instantly Fresh Red Onion
2 teaspoons Instantly Fresh Cilantro
1 lime – juiced
Salt to taste


Add peas and chopped asparagus stalks and tips to microwave-safe container. Fill with water, just to fill over veggies. Microwave on high for 2 to 3 minutes, or just until peas and asparagus are soft-tender. Drain, rinse with cool water, and pour out on paper towel to dry off a bit. Set a few of the peas and asparagus tips aside for garnish later. In small food processor or blender, puree peas and asparagus together – some lumps are fine. Add this puree to bowl with mashed avocado, radish and tomato. Add garlic, red onion and cilantro and squeeze in the juice of one lime. Mix well. Season guacamole with salt, to taste. Garnish with remaining peas and asparagus tips.

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