4 Reasons To Eat More Avocados—And 10 Recipes To Help You Achieve That Tasty Goal (2024)

Need more of an incentive to amp up your avocado consumption? Here are 5 pretty fantastic ones:

Your waistline
Research suggests that the monounsaturated fatty acids (MUFAs) found in avocados help melt stubborn belly fat—yes, this is the Fat That Burns Fat—and keep it off.

Your eyes
Avocados are one of the best sources of lutein, an antioxidant that promotes eye healthand helps stave off macular degeneration.

Your brain
A diet rich in avocados’ MUFAsmay boost memory and prevent mental decline.

Your heart
A recent study found thatswapping foods high in saturated fat fora 'cado a day cut bad cholesterol by 13 points. (Check out these11 foods that can help lower your blood pressure naturally.)

Your blood sugar
Studies show that MUFA-rich diets help regulate blood sugar levels just as effectivelyas conventional low-fat diets, reducingdiabetes risk.

If it’s a day or two away from perfect, but you need it now:
Briefly bake it to make it creamier. Peel, slice, toss with the juice of half a lemon and a pinch of salt, and place in a baking dish at 300°F for 10 minutes.

If it’s too firm now but needs to be ripe in a day or two:
Stick it in a paper bag with an apple, a banana, or a pear and close tightly. Leave the bag on the countertop (not in the fridge) so that the fruits will emit ethylene gas, a compound that promotes ripening.

If it’s ripe right now, but you need it to last longer:
Store it whole in the fridge. Cold temps won’t stop a perfectly ripe avocado from turning to mush eventually, but they will slow the process by a few days.

If you have leftover avocado you need to store:
Refrigerate it in an airtight container with half an onion, which will keep the fruit green and flavorful for up to a day (and no, it won’t taste like onion). You can also rub the cut side of an avocado with lemon or lime juice or apple cider vinegar, then store it in an airtight container for a day. (Get more hacks every avocado lover needs to know here.)

If the leftover avocado develops brown spots:
When there’s green underneath, just cut away the brown. Spots are cosmetic and occur with oxygen exposure. They’re generally safe to eat but may be bitter.

Keep clicking for 10 awesome avocado recipes!

In bowl, combine 2 avocados, chopped; ½ sm Roma tomato, diced; ¼ cup choppedcilantro; ¼ sm onion, diced;½ sm jalapeño, minced;1 clove garlic, minced; and2 Tbsp lime juice. Mix todesired consistency andseason with salt and pepper. Serves 4.

MORE: 5 Desserts You Can Make With Avocado

NUTRITION (per serving) 168 cal, 2 g pro, 10 g carb, 7 g fiber, 1 g sugars, 14.5 g fat, 2 g sat fat, 154 mg sodium

Prepare ½ lb whole wheat spaghetti per package directions. Drain pasta, reserving ½ cup water. Heat 1 Tbsp olive oil in skillet over medium-high heat. Add 2 thin slices prosciutto and cook until crisp, about 2 minutes. Transfer to plate. Add 2 cloves garlic, sliced, to skillet and cook until fragrant, about 30 seconds. Add 1 sm zucchini, diced; kernels from 1 ear corn (about ¾ cup); 1 red bell pepper, diced; and 2 scallions, chopped, and cook until tender, about 2 minutes. In bowl of food processor, puree 1 lg avocado, ¼ cup pasta water, and 4 tsp lemon juice until smooth. Add remaining ¼ cup water if necessary and season with salt and pepper. In skillet, toss veggies, pasta, and avocado puree. Serve with crumbled prosciutto and fresh basil. Serves 4.

NUTRITION (per serving) 367 cal, 13 g pro, 56 g carb, 12 g fiber, 6 g sugars, 13 g fat, 2 g sat fat, 496 mg sodium

In saucepan, heat 1 Tbsp olive oil over medium heat. Add 1 sm onion, diced;1 sm jalapeño, seeded and minced;and 1 clove garlic, minced. Cook until veggies are soft, about 4 minutes.Add 4 tsp chili powder; 1 tsp ground cumin; 1 can (4 oz) diced green chiles, drained; 1 can (14 oz) diced tomatoes;1 can (14 oz) kidney beans, drained; and ¾ cup water. Season with salt and pepper and cook until thick, about 20 minutes. Halve 4 avocados and scoop ⅓ of the flesh from each half around pit’s indent. Dice flesh and set aside. Fill each half with chili and top with crumbled Cotija cheese, cilantro, and diced avocado. Serve with lime wedges. Serves 8.

NUTRITION (per serving) 196 cal, 4 g pro, 17 g carb, 7 g fiber, 3 g sugars, 12.5 g fat, 1.5 g sat fat, 324 mg sodium

Heat oven to 425°F. Peel and dice 1 med sweet potato, place on baking sheet, and toss with 1 Tbsp olive oil and 2 or 3 sprigs thyme. Roast until potato is tender, about 12 minutes. In bowl, whisk 1 Tbsp olive oil, 1 Tbsp sherry vinegar, 1 tsp fresh thyme, 1 tsp minced shallot, and ½ tsp Dijon mustard. Season with salt and pepper. Toss warm potato with vinaigrette. Halve 2 avocados and scoop out about ⅓ of the flesh from each half around the pit’s indent. Dice scooped flesh and set aside. Fill each half with potato salad and diced avocado, and top with pepitas and fresh parsley. Serves 4.

NUTRITION (per serving) 265 cal, 3 g pro, 16 g carb, 8 g fiber, 2 g sugars, 22.5 g fat, 3 g sat fat, 357 mg sodium

Heat oven to 425°F. Halve 2 avocados and scoop out about ⅓ of the flesh from each half around the pit’s indent. Dice scooped flesh and set aside. Halve 2 slices ham and fit a slice into each avocado half to form a cup. Carefully pour 1 egg into each cup. Season with salt and pepper and bake until egg is set but yolk is still runny, about 15 minutes. Remove from oven and top with chives, parmesan, and diced avocado. Serves 4. (Cook quick meals at home that taste great and fight fat! Sign up for Chef'd and get all the ingredients and recipes delivered to your doorstep.)

NUTRITION (per serving) 267 cal, 12 g pro, 9 g carb, 7 g fiber, 1 g sugars, 21.5 g fat, 4.5 g sat fat, 513 mg sodium

In bowl of food processor, combine 1 cup unsweetened coconut chips or flakes, 1 cup chopped cashews, ¾ cup pitted dates (about 15), 3 Tbsp unsweetened cocoa powder, 1 to 2 Tbsp honey, 2 tsp lime zest, and 1 tsp vanilla extract. Line muffin pan with paper liners. Press crust into 12 cups in thin layer. Freeze. In bowl of food processor, puree 2 avocados, ¾ cup diced pineapple, ½ cup fat-free plain Greek yogurt, ¼ cup lime juice, 3 Tbsp honey, and 1 tsp vanilla extract until smooth. Fill frozen shells and top with diced pineapple and coconut chips. Serve, or cover and freeze. Thaw 20 minutes before serving. Serves 12.

NUTRITION (per serving) 270 cal, 5 g pro, 39 g carb, 6 g fiber, 29 g sugars, 13 g fat, 1.5 g sat fat, 10 mg sodium

Mash 1 sm avocado and spread over 2 slices toasted whole grain bread. Top each piece of toast with 1 thin slice lox (about 1 oz), 1 to 2 slices tomato, 1 thin slice red onion, and ½ tsp capers. Season with pepper. Serves 2.

MORE: 10 Tasty Ways To Top Your Toast

NUTRITION (per serving) 283 cal, 12 g pro, 26 g carb, 10 g fiber, 2 g sugars, 16.5 g fat, 2.5 g sat fat, 615 mg sodium

Mash 1 sm avocado with 1 tsp lime juice and spread over 2 slices toasted whole grain bread. Top each piece of toast with 2 sliced strawberries and 2 tsp honey. Season with salt and pepper. Serves 2.

NUTRITION (per serving) 270 cal, 6 g pro, 31 g carb, 10 g fiber, 7 g sugars, 15 g fat, 2 g sat fat,298 mg sodium

Mash 1 sm avocado and spread over 2 slices toasted whole grain bread. Top each piece of toast with 1 Tbsp soft goat cheese; 1 radish, sliced; 1 Tbsp fresh (or frozen and thawed) peas; and a drizzle of extra virgin olive oil. Season with salt and pepper. Serves 2.

MORE:4 Things You Should Know Before You Eat Your Next Avocado

NUTRITION (per serving) 292 cal, 8 g pro, 26 g carb, 10 g fiber, 1 g sugars, 19 g fat, 3 g sat fat, 318 mg sodium

Heat oven to 450°F. Drizzle baking sheet with 1 Tbsp olive oil. Stretch ¾ lb pizza dough into thin 13" x 9" rectangle. Bake until dough puffs slightly, about 8 minutes. Mash 2 avocados and 1 tsp lemon juice and spread over crust. Top with ½ cup ricotta; 4 Campari tomatoes, quartered; and 2 slices bacon, cooked and crumbled. Season with salt and pepper. Bake again until crust is golden, about 10 minutes. Top with shredded romaine lettuce. Serves 6.

NUTRITION (per serving) 313 cal, 8 g pro, 32 g carb, 6 g fiber, 2 g sugars, 17.5 g fat, 4 g sat fat, 621 mg sodium