Low Carb Guacamole – Vegan Recipe

A little guacamole just makes life better. This foolproof recipe is perfect for a snack with veggies or on top of grilled chicken or burgers. A low carb staple!

December 2 2015 recipe by Anne Aobadia, photo by Emma Shevtzoff, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Condiments

A little guacamole just makes life better. This foolproof recipe is perfect for a snack with veggies or on top of grilled chicken or burgers. A low carb staple!

USMetric

4 servingservings

Ingredients

2 (14 oz.) 2 (400 g) ripe avocadoripe avocados
½ (2 oz.) ½ (55 g) white onion, grated or finely choppedwhite onions, grated or finely chopped
½ ½ lime, the juicelimes, the juice
1 (4 oz.) 1 (110 g) tomato, dicedtomatoes, diced
¼ cup (¹⁄₈ oz.) 60 ml (4 g) fresh cilantro
1 1 garlic clove, mincedgarlic cloves, minced
salt and pepper, to taste

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Making low carb simple

Instructions

Instructions are for 4 servings. Please modify as needed.

Peel the avocados and mash with a fork.
Add the onion, lime juice, tomato, cilantro, and garlic.
Season with salt and pepper, and mix until well combined.

Tip!

For an even quicker guacamole, crush 2 ripe avocados with a fork, add 2 tablespoons sour cream, lime juice and salt. Avocado with a spoonful or two of salsa can also be a tasty shortcut.

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26 comments

1
Apicius
December 2 2015
Instead of corn tortilla chips, I used pieces of crispy bacon to dip and scoop up guacamole. Delish!
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2
Sarah
December 2 2015
Nice easy classic recipe!
Another good tortilla replacement for dipping: raw jicama, peeled and thinly sliced. This root vegetable resembles a cross between an apple and a potato in taste and texture. Crisp-crunchy and just slightly sweet.
3
Bev
December 2 2015
Fewer carbs if you swap white onions for shallots and tomatoes for red chillies (deseeded and finely chopped) - gives it a nice kick, too :D I have mine with cheddar 'crisps' - yummy!
4
Anita in North Carolina
January 22 2016
Ingredient list needs to be edited. Lists a lime, directions states a lemon.
Reply: #23
5
Bas
January 22 2016
And what about the garlic? Is it just for show?
6
Anita in North Carolina
January 22 2016
I was on auto pilot and just minced the garlic in, along with the onion.
Another thing you can dip into the guacamole is pork rinds (chicharrones). I like the hot & spicy, 0 carbs. You can also crush up the rinds and use in ground beef as a filler or to coat chicken, after coating with the homemade mayonnaise, like breadcrumbs. Fry in butter or bake.
7
Fabienne
March 30 2016
just made this guacamole, no garlic but a red onion, with the tex mex casserole my son loved it !
8
Gina
April 20 2016
How do you know how much each serving is exactly?
9
Sharon
September 28 2016
How long will it last in the fridge?
10
Bob
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October 10 2016
We use fried pigskins to scoop up the guacamole.
Reply: #13
11
B. OHara
December 30 2016
This guac is awesome. I wish I could eat some on tortillas, but the pork rinds sound like a real good option. Thanks Bob. ^ ^
Reply: #25
1 comment removed
13
Reply to comment #10 by Bob
Paul
May 18 2017
We use fried pigskins to scoop up the guacamole.
I'm happy to have another reason to eat pork rinds
14
Melanie
January 19 2018
Just made this version, and am learning I may not be a fan of my organic olive oil (every day a new revelation) used the white onion and tomato but would try shallot/chili pepper.
I used a small blender with 3 halve's of defrosted avo, mixed in oil, bottled lime juice and olive oil to fine pulp. This is when I discovered I could taste the olive oil and was a bit underwhelmed.
So added the other half avo chopped 3 cherry tomatoes, more lime, lots of salt and pepper. Used dice slider on a mandolin to finely chop the onion. Then used a fine grater (a la the divine Ms Nigella Lawson) to grate the garlic. And then scoffed with pork scratchings (not zero carbs and very hard to find widely in UK, but a tolerable amount) and cream cheese. Now have lunch or dinner for the next few days too.
Overall, one of the better recipes I've found for a keto guac on line.
15
Maggie
May 24 2018
Wow ...loved this recipe and thank you for the idea of having bacon crisps to scoop up the guacamole lol it worked a treat and was so tasty, much nicer and better than crisps or chips!
16
Susan Battaglia
August 10 2018
I slice a head of cauliflower very thinly and use the slices as "chips".
About 1/8".
17
Kathleen
October 30 2018
Great recipe. Served it with pork roast.
18
Bernadine
January 24 2019
If half a medium avocado is 2g what is in this dip to make this recipe 5g?
Replies: #19, #26
19
Reply to comment #18 by Bernadine
Kristin Parker Team Diet Doctor
January 24 2019
Cloves, lime juice, onion and tomato all have carbs.
20
Rae Callaway
January 28 2019
Wow. My guacamole recipe is even simpler: Mash avocado. Add garlic salt to taste. Eat.
21
Becky Joslyn
March 6 2019
Rae Callaway, that isnt guacamole you are speaking of, that's an avacado recipe.
22
Becky
March 6 2019
That isnt guacamole you make. That sounds more like another way to prep an avocado.
23
Reply to comment #4 by Anita in North Carolina
David Ball
April 17 2019
Definitely lime. Lemon must be the typo.
24
Aaron E.
July 16 2019
We made Keto tortilla chips from the tortilla recipe on this site. We just rolled them thinner for chips. Great chips and works baked or fried.
25
Reply to comment #11 by B. OHara
Lindsey Abram
November 16 2019
Try to make your own Parmesan crisps 😊 the “tasty” app has great keto friendly ideas!
26
Reply to comment #18 by Bernadine
GABRIELE
August 23 2020
It’s definitely the rest of the ingredients, mostly tomatoe and onion but as someone else already pointed out, this is not guacamole.
Guacamole consists of:
Avocado
Garlic
Cumin powder
Salt
Lemon or lime (whatever your preference)
Can not specify amounts, add spices to your taste.
Adding tomatoes and cucumber is optional but not necessary, does nothing for the taste only adds volume and carbs.
Please also never try puréeing an avocado, it will turn to wall glue. Always use a fork, and if you make ahead of time store in an airtight container with the pit in the mixture to stop it from oxidizing.
Reply: #27
27
Reply to comment #26 by GABRIELE
dietdoctor108
August 30 2020
Thank you for the storage tip, I shall leave the pit in the guacamole! :)

Low Carb Guacamole – Vegan Recipe – Diet Doctor (2024)

FAQs

Can you eat guacamole on a low carb diet? ›

Is Guacamole Keto-Friendly? Yes, absolutely. As mentioned above, guacamole is loaded with healthy monounsaturated fats and minimal carbohydrate content. This makes it a perfect low-carb, high-fat keto snack when served with keto-friendly chips or raw veggies.

Is avocado keto? ›

If you have decided to follow a ketogenic diet, you should know that the avocado is a fruit you can include in your meals due to its healthy fat content. Avocados contain 5 g Monounsaturated Fat and 1 g Polyunsaturated Fat, making avocados great for a keto diet.

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Is guacamole good for you? ›

Is guacamole a good source of vitamins and minerals? Absolutely! Avocados contain vitamins C, E, K, and B-6, along with folate, potassium, and magnesium, all of which are essential for maintaining optimal health.

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Is guac high in carbs? ›

The good news for guacamole enthusiasts is that this creamy dip is relatively low in carbs, making it a great option for those following low-carb or ketogenic diets. The carb content in guacamole primarily comes from its main ingredient, the avocado.

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Can I eat a whole avocado on a low carb diet? ›

Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat. They are also high in many vitamins and minerals, including potassium and B vitamins.

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Is one avocado a day too much on keto? ›

Here's what we can conclude in regard to portion size: You can have one to two avocados per day as part of your keto diet. This amount is associated with health benefits, including weight loss, improved cholesterol levels and gut health (22).

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Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

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How to eat avocados without carbs? ›

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It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

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Does guacamole burn belly fat? ›

We don't suggest going on a guacamole only diet (although that does sound delicious), but if you're looking to burn belly fat, incorporating an avocado into your meals may do your waistline some good. Avocados are also packed with monounsaturated fats which increase fat burning and help scorch calories after eating.

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Can I eat guacamole every day? ›

Avocados are hands down the health world's most popular fruit—and for good reason. They're straight-up loaded with nutritional benefits, including fiber, unsaturated fats, magnesium and vitamin K. In fact, registered dietitians say that it's 100 percent okay to eat avocado every single day.

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Is guacamole better for you than hummus? ›

OUR WINNER: Guacamole!

Both hummus and guacamole are good sources of dietary fibre and folate. However, we have to hand it to guacamole for its higher content of heart-healthy mono-unsaturated fats, Vitamins C and A, and potassium.

Is avocado a bad carb? ›

Avocados are a good source of fiber, low in total carbohydrate, and rich in monounsaturated fats. They have a low glycemic index (GI) of about 40; low glycemic foods have a rating of 55 or less. Low GI foods are less likely to cause surges in blood glucose.

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Can avocado replace carbs? ›

Most folks love avocado for being the key ingredient in guacamole and a tasty topping for toast. But according to new research, this popular produce may also be a wonderful substitute for carbs. (Keto dieters, rejoice!)

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Is sour cream keto friendly? ›

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

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How many carbs are in 1 cup of guacamole? ›

Avocados, raw, California, 1 cup, pureed