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!
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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!
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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.
- 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!
- Step 1: Halve the avocados, remove the seed, and scoop the flesh into a bowl.
- Step 2: Add the rest of the ingredients to the bowl with the avocado.
- Step 3: Mash all the ingredients together, until it's as chunky or smooth as you like it. Taste and adjust ingredients as desired.
- 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!
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
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!
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.
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.
Related
Looking for other healthy dip recipes? Try these:
Pairing
These are my favorite dishes to serve with Low Sodium Guacamole:
📖 Recipe
Low Sodium Guacamole
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
*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.
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
Laura Yautz says
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!
Dianna Lynn Reynolds says
Going to try the Guacamole. We are getting into eating more Guacamole instead of dips for our chips.
Laura Yautz says
Hope you enjoy!