It doesn’t take much convincing to get me to eat avocado – I could eat it every day.
And with a mere 2g net carbs – I can!
But avocados have more going for them than just the yum factor and low carbs. There are many benefits you can get from including avocado into your daily diet.
Avocados are perfect for anybody that is on the ketogenic diet as well.
Benefits of eating avocado on a ketogenic diet
High nutritional content
Avocados are very nutritious. They are an excellent source of vitamims, minerals, fiber, and of course – healthy fats.
Avocadoes are particularly high in Vitamin K, Folate, Vitamin C, Vitamin B5, Vitamin B6, Vitamin E, and Potassium and eating just half an avocado a day will provide a lot of the RDA of these nutrients.
We know cholesterol has an effect on heart health. But did you know that not all cholesterol is bad?
Our bodies contain both good (HDL) cholesterol and bad (LDL) cholesterol. We want more of the good (HDL) and less of the bad (LDL).
Avocados have been known to reduce the LDL cholesterol while increasing the HDL cholesterol. This could be due to the natural plant sterol it contains called beta-sitosterol.
Avocados are very high in fiber – 6-7 grams for half a fruit.
Getting enough fiber is important while following the keto diet, and it will prevent constipation and help maintain a healthy digestive tract.
A lot of your fiber will come from low-carb veggies, but adding avocado has the double benefit of increasing healthy fats and fiber.
Lower blood pressure
Eating foods high in Potassium has been linked to reduced blood pressure. And avocados contain even more Potassium than bananas!
Lower blood pressure means less risk for heart attacks, kidney failure, and strokes.
Recipes That Use Avocado
These nutritional powerhouses have another secret…
They are also incredibly versatile.
Avocados are used in so many ways – on toast, on pizza, as a bowl, in dessert, in smoothies. The options are almost endless. And I am always seeing new recipes to try that use avocado in creative ways.
Its secret to its versatility is in the creamy texture and neutral flavor. The flavor can be brought out with salt and spices, or hidden when mixed with sweetener and cocoa.
I have put together a collection of delicious recipes that show just how versatile this miracle fruit is.
Chocolate Avocado Pudding
Image credit goes to Keto Connect
Just two ingredients are needed to make up this delicious, creamy, Chocolate Avocado Pudding. It is full of healthy fats and fiber but tastes so indulgent.
If you prefer a sweeter taste, you can add some sweetener like stevia or erythritol.
I find I prefer the taste when the avocado is properly blended with the cocoa, rather having little chunks left.
- Calories: 284
- Fats: 23g
- Proteins: 7g
- Net Carbs: 6g
View this recipe on Keto Connect: Chocolate Avocado Pudding
Avocado Tuna Melt Bites
For a quick, portable meal, these Avocado Tuna Melt Bites are a great option.
Parmesan cheese is used instead of cheddar to keep the bites cheesy but not as messy.
Eat as is for a healthy snack, or pair it with salad for a full meal.
- Calories: 185.2
- Fats: 17.76g
- Proteins: 5.03g
- Net Carbs: 1.02g
View this recipe on ruled.me: Avocado Tuna Melt Bites
Image credit goes to Tasteaholics
Standard potato fries are high not only in fat but in carbs too. Not keto-friendly.
Enter – Avocado Fries. Deep-fried, low-carb goodness. (Or baked, if you prefer not to fry.)
Mayo and sriracha make a great dipping sauce, which up the fat count.
- Calories: 587
- Fats: 51g
- Proteins: 17g
- Net Carbs: 8g
View this recipe on Tasteaholics: Avocado Fries
Avocado Breakfast Bowl
Image credit goes to Perfect Keto
The avocado makes the ‘bowl part of this recipe for Avocado Breakfast Bowls.
Just add rashers of bacon, chopped up small, and scrambled eggs to the avo and breakfast is served!
- Calories: 500
- Fats: 40g
- Proteins: 25g
- Net Carbs: 3g
View this recipe on Perfect Keto: Avocado Breakfast Bowl
Baked Egg in Avocado
Image credit goes to Paleo Flourish
The name of recipe is quite self-explanatory – Baked Egg in Avocado. The avocado is only big enough to take the yolk, so you will be left with the white of the egg.
(I personally am not a fan of cooked avo, but they do look very tasty!)
- Calories: 250
- Fats: 23g
- Proteins: 3g
- Net Carbs: 2g
View this recipe on Paleo Flourish: Baked Egg in Avocado
Loaded Twice Baked Faux-tato
Image credit goes to Wicked Stuffed
Twice baked potatoes make for a delicious meal but are definitely not low-carb.
This version uses a cauliflower-avocado combination to replace the potato and results in a rich, cream, low-carb alternative.
The Loaded Twice Baked Faux-tato is then served in the avocado skin.
- Calories: 550
- Fats: 49g
- Proteins: 16g
- Net Carbs: 5g
View this recipe on Wicked Stuffed: Loaded Twice Baked Faux-tato
Avocado Coconut Milk Smoothie
Image credit goes to Low Carb Maven
High in antioxidants and anti-inflammatory compounds, sugar free and high in good fats – all of this is found in one Avocado Coconut Milk Smoothie.
Smoothies are often high in sugars from the fruits used, but this recipe doesn’t use any fruit other than the avocado.
- Calories: 208
- Fats: 21g
- Proteins: 1g
- Net Carbs: 4g
View this recipe on Low Carb Maven: Avocado Coconut Milk Smoothie
Keto Avocado Cheese Dip
Image credit goes to Keto-size Me
This Keto Avocado Cheese Dip is made from avocado, Monterey Jack cheese, and cream cheese.
You can eat it with pork rinds (for the keto version of ‘chip ‘n dip), or use some low-carbs veggies.
- Calories: 253
- Fats: 22g
- Proteins: 9g
- Net Carbs: 4g
View this recipe on Keto-size Me: Keto Avocado Cheese Dip
Low-carb Avocado Toast
Image credit goes to Sugar-free Mom
Avocado toast is such a popular meal that it even ended up as a meme.
Following a keto diet means that you will need to replace standard toast with a low-carb version.
This Low-carb Avocado Toast fits the bill.
The bread is made with almond flour. It doesn’t rise, so you will bake a flat sheet of the bread and the cut up the slices.
- Calories: 318
- Fats: 28g
- Proteins: 18g
- Net Carbs: 4.9g
View this recipe on Sugar-free Mom: Low-carb Avocado Toast
Flourless Avocado Brownies
Image credit goes to The Castaway Kitchen
These Flourless Avocado Brownies are mostly avo and eggs, but taste like fudgey, chocolatey goodness. It is like magic!
Erythritol is used to sweeten the brownies, but you can add more if you prefer a sweeter brownie.
- Calories: 273
- Fats: 23.6g
- Proteins: 6.9g
- Net Carbs: 5.8g
View this recipe on The Castaway Kitchen: Flourless Avocado Brownies
Chocolate Fat Bomb Smoothie
Image credit goes to Have Butter Will Travel
If you’re not a fan of bacon-and-egg breakfasts or are just in a rush, a smoothie is a great option for breakfast.
You just need to ensure the smoothie is not full of sugars, and rather full of healthy fats, like this Chocolate Fat Bomb Smoothie.
It uses collagen to up the nutrient factor, but if you don’t have any you can make the smoothie without.
- Calories: 239
- Fats: 18g
- Proteins: 13g
- Net Carbs: 4g
View this recipe on Have Butter Will Travel: Chocolate Fat Bomb Smoothie