Avocados, Avocados, Avocados: The Perfect Keto Food

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By: Laura Dority, MS, RD, LD

Are avocados the perfect food for the ketogenic diet? The answer may very well be yes…or at least close to the perfect food and here is why: 

  • Rich in healthy monounsaturated fat

  • Contain omega-3 fatty acids 

  • High in fiber and low in net carbohydrates

    • Fun Fact: They have the highest fiber content of any fruit. 

  • Loaded with vitamins including C, E, K, B6, riboflavin, niacin, folate, pantothenic, magnesium, and potassium.

    • Fun fact: Avocados have 60% more potassium than bananas. 

The nutrition stats for ½ an avocado (approximately 100 grams) is 160 calories, 15 grams of fat, 2 grams of protein, 8.5 grams of carbohydrate, 6.5 grams of fiber, and less than 1 gram of sugar (net carbs 2 grams) which is a ~ 3.75:1 ketogenic diet ratio of fat grams to protein and net carb grams combined. 

Overall avocados contain a wide range of nutrients and may have various health benefits. These include improving digestion (poop, poop, poop) and supporting optimal cholesterol patterns for heart health.  There’s evidence to show that including avocados daily in a (regular) diet lowers cholesterol and triglycerides.

Different Kinds of Avocados

The Hass avocado is the most common variety available in the US and is higher in fat as well as fuller in flavor compared to Florida avocados.

Hass avocados generally come from California and Mexico and have dark green or black skin that is bumpy.

Florida avocados are grown in Florida (as the name implies) but also in the Caribbean islands. The Florida avocado is generally larger than the Hass avocado and has bright green skin that is relatively smooth. 

The main difference between these 2 types of avocados is that the Hass avocado has a higher fat content; therefore, a higher calorie content and in most cases has a softer/creamier texture.  

General Buying & Storing Tips 

  • Color alone is not the best way to determine ripeness. While a Hass avocado will turn dark green or black as it ripens, Florida avocados generally retain their light-green skin even when ripe. 

  • The best way to tell if an avocado is ripe is to gently squeeze the fruit. Ripe, ready-to-eat avocados will be firm but give way to gentle pressure. 

  • Firm avocados will ripen faster when stored next to other fruit (within 2-3 days) – especially an apple or kiwi fruit due to the ethylene these fruits give off that naturally promotes ripening.  

  • You can also speed up ripening by placing the avocado in a paper bag and storing it at room temperature (2-5 days). 

  • Only refrigerate ripe or soft avocados. These can be refrigerated until it is eaten and should last for at least 2 more days. 

  • After cutting open the avocado, leave the pit inside and the skin on to help keep the remainder fresh. 

  • You may freeze cut-up avocado by wrapping it with plastic wrap to avoid air contact. Exposure to air will cause the avocado to brown due to oxidation. While the brown color may visually not be as appealing as green, there is no harm in eating a browning avocado.  

  • You can also squeeze a few drops of lemon juice on the exposed surface of the avocado. The citric acid from the lemon juice can help prevent browning.

Check out the California Avocado Commission website for more great tips on buying, storing, & freezing avocados. 

Eating Avocados 

And now onto the fun part…. eating the avocado! However, we know it might be hard to get your kiddos to even try an avocado let alone eat them consistently as part of their daily (sometimes multiple times a day) ketogenic meals. 

The key is to be creative and not give up. Keep in mind sometimes it takes up to 20+ offerings for a kiddo to try new food! Don’t forget to get the kiddo involved in the prepping and cooking process to facilitate independence and excitement when trying new foods and eating their keto meals (if age and developmentally appropriate of course). 

Avocados can be worked into meals: 

  • As part of a: 

    • Salad

    • Soup: 

      • You can make a soup focusing on avocados as the main ingredient or just add chunks of avocados to other soups. 

    • Scrambled Eggs: 

      • When scrambled eggs are about halfway done, add diced avocado. You can also add them after the eggs are cooked and cool. Top with cheese and herbs. 

    • Pancakes: 

      • Add avocado to your low-carb pancake mix to provide extra fiber and fat. 

    • Smoothies: 

    • Sauces: 

      • Avocados make for a very creamy sauce. They pair well with tomato sauces as well as an easy addition to cauliflower mac and cheese. 

    • Dips 

      • Hummus: Add avocado to your hummus mixture to increase the creaminess, fat, and fiber content. 

  • Simply seasoned with salt and pepper

    • Cut the avocado into chunks and drizzle with olive oil, balsamic vinegar, pepper, and/or salt. You can also try adding paprika, cayenne pepper, or lemon juice. 

  • Stuffed

    • Fill an avocado with an egg and bake for 15-20 minutes at 425° F. Add crumbled bacon and season with fresh herbs. 

    • Here is another stuffed avocado recipe: Avocado Boats from Matthews Friends 

      • Note: This recipe calls for double cream which is ~48% fat content compared to ~36% in heavy cream. Double cream can be difficult to find in the US. You may need to use more heavy cream in this recipe to make up for the difference in fat content. 

  • As toppings

    • Use for toppings of keto sandwiches, tacos, or pizza. 

    • Try this Avocado Toast from Ketolicious Kid 

  • Grilled 

    • Cut the avocado in half and remove the seed. Drizzle with lemon juice and olive oil. Place cut side down on grill and cook for 2-3 minutes. Season. 

  • Pickled 

    • Place 1 cup of white vinegar, 1 cup of water, and 1 tablespoon of salt in a saucepan and bring the mixture to a boil. Pour the mix into a jar and add three diced, unripe avocados. Seal them with a lid and let them marinate for a few days before eating. 

Here are some great dessert-like avocado recipes: 

Charlie Foundation 

Matthews Friends 

In addition, check out our old blog post, Beat The Heat with Keto Popsicle Treats, where we list several popsicle recipes that incorporate avocado with formula but honestly, you can switch the formulas out for heavy cream and/or nut-based milk. 

Are you still struggling to get your little one excited about avocados?  Try rewarding him/her with these non-food-related items to get your kids on Team Avocado!  

This is only the tip of the iceberg for all the great ways you can incorporate avocados into your ketogenic diet journey. Leave us a comment with your favorite idea or avocado recipe!