Make Skinny Guacamole

Guacamole is known for its bold flavor, bright color, and creamy texture. Unfortunately, it's also known for being high in calories and fat. While these nutritious fats come from the avocado, you may want to make a skinnier guacamole if you're watching your calories. Try a low-calorie guacamole that's made with avocado and zucchini. Or make a low-fat version that also uses mashed peas for color and flavor. If you'd like a creamier skinny guacamole, stir in a little Greek yogurt. Now you won't need to sacrifice flavor for calories!

Ingredients

Low-Calorie Guacamole With Zucchini

• 1 large zucchini, cut into ½-inch (12-mm) cubes
• 1 large ripe avocado, cubed
• ¼ cup (15 g) coarsely chopped fresh cilantro
• ¼ cup (40 g) finely chopped onion
• 2 cloves garlic, minced
• 2 tablespoons lime juice
• ½ teaspoon hot sauce or more to taste
• ¼ teaspoon salt

Makes 4 servings

Low-Fat Guacamole With Peas

• 1 cup (150 g) peas
• 1 ripe avocado
• 1/2 cup (130 g) mild salsa
• 1 garlic clove, minced or pressed (about 1 teaspoon)
• 1 green onion, thinly sliced (optional)
• 3 tablespoons fresh lemon juice or to taste
• 1/2 teaspoon ground cumin
• 1 tablespoon minced fresh cilantro (optional)
• 1/4 teaspoon salt or to taste
• 1/4 teaspoon black pepper or to taste

Makes 10 servings

Greek Yogurt Guacamole

• 1 ripe avocado, diced
• ¼ cup (71 g) Greek yogurt
• ¼ cup (40 g) red onion, diced
• 1 tablespoon cilantro, chopped
• ¼ cup (50 g) tomatoes, diced
• ½ teaspoon jalapeño, minced
• 1 teaspoon lime juice
• Sprinkle of salt and pepper to taste

Makes 2 servings

Steps

Making Low-Calorie Guacamole With Zucchini

1. Chop and microwave the zucchini. Wash 1 large zucchini and trim off the ends. Use a sharp knife to carefully chop the zucchini into ½-inch (12-mm) cubes. Put the cubes in a microwave-safe bowl. Wet a paper towel and place it over the bowl. Microwave the zucchini for 4 to 5 minutes.
   • The zucchini should be completely soft once it's finished cooking.
2. Drain the zucchini. Pour the cooked zucchini through a mesh strainer and push against the zucchini with a spoon. Discard all of the liquid that comes out of the zucchini. Place the zucchini in a serving bowl.
3. Chop the avocado. Wash 1 large ripe avocado and carefully slice it in half lengthwise. Pop out the pit and slice the avocado flesh, so you make cubes. Use a large spoon to gently scoop the cubes out of the avocado. Place the cubes in the serving bowl with the zucchini.
4. Add the remaining guacamole ingredients. Coarsely chop ¼ cup (15 g) of fresh cilantro and finely chop ¼ cup (40 g) of onion. Add these to the serving bowl along with:
   • 2 cloves minced garlic
   • 2 tablespoons lime juice
   • ½ teaspoon hot sauce or more to taste
   • ¼ teaspoon salt
5. Mash and serve the low-calorie guacamole. Use a fork or potato masher to mash the guacamole a little, so the ingredients are combined and the guacamole becomes a little smooth. If you like your guacamole smoother, mash it more. Serve the guacamole right away with baked tortilla chips or fresh vegetables.
   • You can store the guacamole in an airtight container in the refrigerator for up to one day.

Making Low-Fat Guacamole With Peas

1. Blanch the peas. If you're using fresh or frozen peas, put 1 cup (150 g) of peas into boiling hot water. Boil them for 2 minutes before you drain them. Rinse them with cold water right away to keep them bright green and stop them from cooking. Place the peas in a mixing bowl or small food processor.
   • If you'd like, you can use canned peas. Just drain the water and rinse them with fresh water. You don't need to blanch the canned peas.
2. Chop the avocado. Wash 1 large ripe avocado and carefully slice it in half lengthwise. Pop out the pit and slice the avocado flesh, so you make cubes. Use a large spoon to gently scoop the cubes out of the avocado. Place the cubes in a serving bowl or the food processor.
3. Blend or mash the avocado and peas. If you'd like smooth guacamole, put the lid on the food processor and blend them until they're pureed. If you'd like chunky guacamole, use a fork or potato masher to mash them until they're just combined.
4. Add the remaining guacamole ingredients. If you used the food processor, put the mashed avocado and pea mixture in the serving bowl. Add 1/2 cup (130 g) of mild salsa and 3 tablespoons of fresh lemon juice to the mixture. Mince 1 garlic clove and slice 1 green onion. Add these to the bowl along with:
   • 1/2 teaspoon ground cumin
   • 1/4 teaspoon salt or to taste
   • 1/4 teaspoon black pepper or to taste
   • 1 tablespoon minced fresh cilantro (optional)
5. Stir and serve the low-fat guacamole. Use a large spoon to stir the guacamole ingredients together until the seasonings are incorporated. Serve the guacamole immediately with baked tortilla chips, fresh vegetables, or pita bread.
   • You can store the guacamole in an airtight container in the refrigerator for up to one day.

Making Greek Yogurt Guacamole

1. Chop the avocado. Wash 1 large ripe avocado and carefully slice it in half lengthwise. Pop out the pit and slice the avocado flesh, so you make cubes. Use a large spoon to gently scoop the cubes out of the avocado. Place the cubes in a serving bowl.
2. Chop the red onion, cilantro, tomatoes, and jalapeno. Dice enough red onion to measure 1/4 cup (40 g) and enough tomatoes to measure 1/4 cup (50 g). Place these in the serving bowl along with 1 tablespoon of chopped cilantro and 1/2 teaspoon of minced jalapeno.
   • If you'd like spicier guacamole, you can use more jalapeno.
3. Add the Greek yogurt and seasonings. Measure ¼ cup (71 g) of Greek yogurt into the serving bowl. Squeeze 1 teaspoon of lime juice into the bowl and add salt and pepper to taste.
4. Mash and serve the Greek yogurt guacamole. Use a fork or potato masher to mash the guacamole a little, so the ingredients are combined and the guacamole becomes a little smooth. If you like your guacamole smoother, mash it more. Serve the guacamole right away with baked tortilla chips or fresh vegetables.
   • You can store the guacamole in an airtight container in the refrigerator for up to one day. Stir it again before you serve it because the yogurt may separate a little.

Things You'll Need

• Measuring cups and spoons
• Digital scale
• Microwave-safe bowl
• Knife and cutting board
• Mixing bowls
• Serving bowl
• Fine mesh strainer
• Fork or potato masher
• Spoon
• Food processor, optional

Sources and Citations

See also

• Make a Cream Cheese Crab Dip
• Make Onion Dip
• Make Vegan Queso Dip
• Make Rainbow Hummus
• Make Nacho Dip
• Make Guacamole
• Make Marshmallow Cream Cheese Fruit Dip
• Make French Onion Dip
• Keep Guacamole Fresh
• Make Authentic Mexican Guacamole

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