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Home » All posts » Appetizers

Low Sodium Guacamole

Updated: May 29, 2024 · Published: May 3, 2019 by Laura Yautz · This post may contain affiliate links · 3 Comments

Jump to Recipe Print Recipe

This is a low sodium take on the Mexican classic! This simple Low Sodium Guacamole packs all of the fresh flavor you expect without all the extra salt so you can add it to your favorite tacos, burritos, or tortilla chips without worry - although you'll want to make sure your other recipes are low sodium, too!

This post may contain affiliate links. See our Disclaimer for more information

Large stone mortar and pestle filled with guacamole.

Everyone seems to have their own special guacamole recipe, and this is ours! Whether you're celebrating Cinco de Mayo, Taco Tuesday, or any other regular day, you want to make sure your condiments aren't adding hidden salt to make your blood pressure skyrocket!

Try this low sodium guacamole on Crumbled Tofu Tacos or Healthy Burrito Bowls!

Jump to:
  • Heart Health Benefits of Low Sodium Guacamole
  • Ingredients
  • Instructions
  • What to eat with guacamole
  • Variations
  • Equipment
  • Storage
  • Pro tip
  • How to cut an avocado
  • FAQ
  • Related
  • Pairing
  • 📖 Recipe
  • Food safety

Heart Health Benefits of Low Sodium Guacamole

Avocados are the main ingredient for this healthy guacamole recipe, so it's no surprise they contribute most of the heart healthy punch to this dish. In fact, your average commercial guacamole isn't usually too unhealthy! But they can be high in sodium, and sometimes contain extra ingredients you may not want. Plus, in my own humble opinion, nothing tastes better than homemade guacamole!

You already know avocados are amazing for heart health!

Avocados are high in fat - and it's mainly the ultra heart healthy monounsaturated kind! Specifically, oleic acid is the primary monounsaturated fatty acid present in ripe avocados (1). It's a key antioxidant in the fruit!

Other notable antioxidants are phenolic compounds, carotenoids, tocopherols, and monounsaturated and polyunsaturated fatty acids (2). They are also high in fiber, pantothenic acid (vitamin B5), pyridoxine (vitamin B6), folate, vitamin K, copper, and potassium, and are a good source of vitamin C, vitamin E, and magnesium.

Many studies on avocados suggest they may be able to help maintain normal cholesterol levels (3), lower LDL cholesterol and triglycerides, and raise HDL cholesterol (4, 5, 6, 7, 8).

Our other ingredients only enhance the healthfulness of the avocado, contributing extra fiber, antioxidants, and, of course, flavor!

Ingredients

We use typical ingredients for our healthy chunky guacamole.

Ingredients for low sodium guacamole.
  • Avocados
  • Red onion
  • Garlic
  • Cilantro
  • Lime juice
  • Salt (not pictured)

See recipe card for quantities.

Instructions

Here's how to make healthy guacamole. It's really easy!

Avocado flesh in a bowl.
  1. Step 1: Halve the avocados, remove the seed, and scoop the flesh into a bowl.
Whole, unmashed ingredients for guacamole in a bowl.
  1. Step 2: Add the rest of the ingredients to the bowl with the avocado.
All ingredients mashed into guacamole, in a bowl.
  1. Step 3: Mash all the ingredients together, until it's as chunky or smooth as you like it. Taste and adjust ingredients as desired.
Guacamole in a glass container, with plastic wrap resting directly on top of the guacamole to prevent browning.
  1. Step 4: Store in an airtight container with plastic wrap resting directly on top of the guacamole to prevent browning as much as possible.

Hint: use avocados that are very ripe and soft for the best results!

Large stone mortar and pestle filled with guacamole, with a tortilla chip being dipped into it.

What to eat with guacamole

So you made some guac for a party, and now you have tons of it leftover! Here are some ideas to use it up!

  • Tortilla chips (I know - obviously, right?) or veggie sticks
  • Tacos and burritos
  • Chili
  • Rice and beans
  • Scrambled eggs or omelets
  • Spread on sandwiches instead of mayo
  • Burgers
  • Stuffed baked potato
  • With a spoon? Maybe you love it that much!

Variations

There are endless variations to guacamole! Try these.

  • Spicy - add a half (or whole) minced jalapeño
  • Tomato - add diced tomato, but remove the seeds first so your guac doesn't get watery
  • Mango - add some sweetness into the mix with some chopped mango!

Equipment

Low sodium guacamole requires no specialized equipment. You just need a large bowl, measuring cups, a cutting board and knife, and a potato masher. You can use a fork to mash the avocados, too, if you don't have a potato masher.

Affiliate links for products in the recipe card.

Storage

Store the avocado in an airtight container, with plastic wrap resting directly on the guacamole to prevent browning quickly. Keep refrigerated, and consume within about 3 days.

Even with the plastic wrap, the guacamole will become brown over time. This is normal, and not harmful to eat. The plastic wrap just delays the oxidation process.

Pro tip

Guacamole is best fresh, so make it as close to the time you are going to eat it as possible.

How to cut an avocado

Need help with cutting that avocado? Here's a quick video to help you out!

FAQ

Can I eat guacamole with high blood pressure?

Yes, but if you're not making your own, be sure to read the labels! Some store bought guacs can pack close to 300 mg sodium per serving!

Why is my guacamole turning brown?

This is a normal process called oxidation. You see it with bananas and apples, too! It happens when the flesh of the fruit is exposed to the air. You can minimize it as much as possible by covering the guacamole with plastic wrap - so the plastic wrap sits directly on the dip.

Is brown guacamole safe to eat?

Yes, if your guacamole turns brown, it's still safe to eat. Just stir it before you eat it to minimize the "off" appearance. Homemade guacamole should last for about 4 days before you should toss it.

Close up of a tortilla chip with guacamole on it.

Related

Looking for other healthy dip recipes? Try these:

  • Strawberry being dipped into a bowl of brownie batter dip.
    Brownie Batter Dip
  • Bowl of dip, surrounded by chips, cucumber slices, and baby tomatoes. Hand holding a chip with dipping it.
    Healthy French Onion Dip
  • Salsa Verde
    Low Sodium Salsa Verde (Tomatillo Salsa)
  • Black (Bean) & Gold Dip

Pairing

These are my favorite dishes to serve with Low Sodium Guacamole:

  • Five tacos lined up on a plate, surrounded by fixings.
    Crumbled Tofu Tacos
  • Bowl of chili, garnished with avocado, jalapeno slices, and cilantro, and a cornbread muffin on the side. Lime slices and additional bowls and spoons visible in the background.
    Vegan Three Bean Chili
  • Two enchiladas on a plate, with cilantro, lime slices, jalapeno slices, and avocado.
    Low Sodium Enchiladas with Black Beans and Sweet Potatoes
  • Black bean tostada cover photo
    Brussels Sprout, Sweet Potato, and Black Bean Tostadas
Want to say thank you?

📖 Recipe

Large stone mortar and pestle filled with guacamole.

Low Sodium Guacamole

Laura Yautz
A low sodium take on the Mexican classic! This simple guacamole packs all of the flavor without all of the salt!
5 from 2 votes
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Prep Time 10 minutes mins
Total Time 10 minutes mins
Course Appetizer, Condiment
Cuisine Mexican-inspired
Servings 6
Calories 123 kcal

Equipment

  • Measuring Cups and Spoons
  • Potato Masher

Ingredients
  

  • 3 ripe Avocados
  • ⅓ cup chopped Red Onion
  • ⅓ cup chopped Cilantro
  • 2-3 Garlic cloves minced
  • 2 Limes juiced
  • ¼ teaspoon Salt (can be omitted for even less sodium)

Instructions
 

  • Cut avocados in half and remove pits.
  • Remove avocado flesh from peel and place in a large bowl.
  • Add the remaining ingredients to the bowl, and mash everything together, until it is as chunky or smooth as you like it.
  • Taste, and adjust the ingredients to your liking. You may like more garlic, cilantro, lime juice or salt.

Nutrition

Serving: 0.25cupCalories: 123kcal (6%)Carbohydrates: 8.5g (3%)Protein: 1.6g (3%)Fat: 10.5g (16%)Saturated Fat: 1.5g (9%)Polyunsaturated Fat: 1.2gMonounsaturated Fat: 6.7gSodium: 105mg (5%)Potassium: 386mg (11%)Fiber: 4.9g (20%)Sugar: 0.9g (1%)Vitamin A: 27.8IU (1%)Vitamin C: 11.8mg (14%)Vitamin K: 17.2µg (16%)Calcium: 16.3mg (2%)Iron: 0.5mg (3%)Magnesium: 22.4mg (6%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword dips, healthy guacamole
Tried this recipe?Let us know how it was!

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

  • Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
  • Thoroughly wash all produce before cutting and using in this recipe - even when you aren't going to eat the skins
  • Use cutting boards and knives that are thoroughly washed and sanitized, especially if they have been used for raw meat before
  • Keep this low sodium guacamole cold at all times, and discard if out of refrigeration longer than 2 hours (or 1 hour in hot weather)
  • Always provide a spoon for serving, rather than guests dipping directly into the bowl

See more guidelines at USDA.gov.

More Appetizers

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  • Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
    Buffalo Tempeh Bites
  • Green tortilla roll up appetizers shaped like a Christmas tree.
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  • A winter fruit salad shaped like a wreath, with a bowl of dip in the middle.
    Christmas Fruit Tray with Cinnamon Yogurt Dip

Comments

    5 from 2 votes

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    Recipe Rating




  1. Laura Yautz says

    April 08, 2025 at 9:55 am

    5 stars
    I honestly get so many compliments on this guacamole every time I make it for an event! It's always a huge hit, and so much better than store bought. You won't regret making it!

    Reply
  2. Dianna Lynn Reynolds says

    May 04, 2021 at 7:45 am

    5 stars
    Going to try the Guacamole. We are getting into eating more Guacamole instead of dips for our chips.

    Reply
    • Laura Yautz says

      May 04, 2021 at 11:41 am

      Hope you enjoy!

      Reply
Laura Yautz in her kitchen

Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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