Keto Guacamole {Vegan, Low-Carb}

I think we can all agree that guacamole is one of the best things ever. And our low-carb, vegan, keto recipe provides the perfect dip, topping, and snack to support your healthy lifestyle or weight loss plan.

Has it been a while since you last made guac? Don't worry, we've got you covered. 

Before we show you the recipe, we'll teach you how to pick ripe avocados, speed up the ripening process if yours aren't ready yet, and go over the health benefits of this keto guacamole.

guacamole

Recipe Features

  • Keto
  • Low-carb
  • Vegan 
  • Vegetarian 
  • Gluten-free
  • Grain-free

Ingredients Used

guacamole

Healthy Ingredients in this Recipe

Check out the health benefits of these 4 ingredients:

  • Avocados: Avocados contain more than 71% monounsaturated fats, which are heart healthy and reduce your risk of certain diseases [*]. They also contain a healthy dose of protein per serving, and very few carbs!
  • Cilantro: Delicious as a spice, cilantro is packed with antioxidants and has powerful antimicrobial benefits, which can help keep your immune system healthy and strong [*][*].
  • Tomatoes: Tomatoes contain a powerful antioxidant called lycopene, which helps protect your cells from getting damaged or turning cancerous [*].
  • FBOMB Olive Oil: You get another dose of heart-healthy fats with our olive oil—good for lowering blood pressure, supporting weight loss, and improving metabolic health [*]. Plus it's cold-pressed, meaning only the highest quality oil makes it into each packet, and nothing else.

Tips for Picking Good Avocados

Good guacamole (and easy preparation) are both easier goals to achieve if you have access to fresh, ripe avocados. 

But if you aren't a regular purchaser of this fatty fruit (yes, it's a fruit), you might not know that picking good avocados can be challenging. Grocery stores tend to put avocados out at a wide variety of "stages." Some, unfortunately, shouldn't be in the bin at all.

Here are some guidelines for picking the perfect avocado [*]:

  • Make sure it passes the touch test. Place a firm-gentle finger into the avocado. You're looking for a little softness—not too hard, and not squishy. Err on the side of some hardness, as some squishiness likely means they're starting to rot (or best-case scenario, you need to use them that day).
  • Choose darker colors. These tend to be riper than green ones. Unless you're waiting a few days to make guacamole, avoid the bright green avocados. Note: some ripe avocados will always stay green. That's why the touch test is a better indicator.
  • Avoid blemishes. If the outside skin has damage, holes, or any type of blemishes on it, skip it. It could mean the inside of the fruit isn't great, either.
  • Check the cap. To determine ripeness, try taking the stem off. If it comes off easily, it's ready to go. (But this might be a better tip for the ones you've already purchased.)

And if you're reading this after the fact and are now thinking, "Ugh! I can't make guacamole for days!" because your avocados aren't ripe enough, use the tips below.

How to Ripen Avocados

Don’t worry! If you brought home avocados that are rock hard to the touch, you can speed up the ripening process. They won't magically ripen in a few hours, but you can cut down the process by a few days. 

Here's what to do:

Put the unripe avocados in a brown paper bag with a piece of fruit, like a banana or an apple. Avocado is a fruit that ripens after it is picked (unlike strawberries), and there are natural hormones (called ethylene) in apples and bananas that will help avocados ripen faster when placed together [*].

That's it! By the way (in case you’re thinking about it), it's not a good idea to microwave or heat up your avocado to ripen it. That will damage or destroy the fruit.

Why Peeling Avocados is Better than Scooping

Are you a peeler or a scooper? When it comes to getting your avocados ready for guacamole, everyone has a different process. 

But whenever possible, you should peel your avocados.

Why? Because the most nutrient-dense part of the avocado lies along the skin. When you scoop the avocado out, you leave a lot of it in the shell, and it doesn't end up in the bowl [*].

It's also a good way to bond with your kids or family—give everyone an avocado and peel them all together.

Pro tip: Cut your avocado into 4 pieces (halve it, take the pit out, then cut those in half again). When ripe, this is the most effective way to get all of the fruit out without a mess.

How to Enjoy this Guacamole Recipe

Here are some of our favorite ways to enjoy this keto guacamole recipe:

  • As a dip for FBOMB Keto Krunch cheese crisps. Crunch and flavor with none of the carbs. Yum! (Try the Chili Lime for a serious flavor kick!)
  • Eat with raw low-carb veggies, like celery and bell peppers. The benefit of dipping raw veggies into guacamole is quantity! Unlike tortilla chips, you can keep dipping to your heart's content without feeling guilty or counting calories.
  • As a topping to Keto Chicken Enchiladas. This spicy, cheesy low-carb recipe is perfect as-is. But a little chilled guacamole on top really takes it up another notch!

Keto Guacamole

guacamole

Recipe Information:

  • Yield: 6
  • Serving size: ½ cup
  • Prep time: 10 minutes 

Ingredients:

  • 3 ripe medium avocados, halved, seeded, and peeled
  • 3 tablespoons FBOMB Olive Oil
  • 2 cloves garlic, minced
  • Juice from 1 lime
  • Dash of hot sauce (optional)
  • ÂĽ onion, finely diced
  • 2 Roma tomatoes, seeded, and finely diced
  • 2 tablespoons cilantro, finely chopped
  • Kosher salt and pepper

Preparation:

  1. Put avocados, olive oil, garlic, lime juice, hot sauce (if using), salt and pepper in a large bowl. 
  2. Mash together thoroughly with a potato masher or fork.
  3. Fold in the rest of the ingredients and add salt and pepper to taste.

guacamole

Nutrition Facts Per Serving:

Calories: 246

  • Fat: 22g
  • Protein: 2g
  • Total Carbohydrates: 10g
  • Fiber: 7g
  • Sugar Alcohol: 0g
  • Net Carbohydrates: 3g

Macros:

  • Fat: 80%
  • Protein: 16%
  • Carbohydrates: 4%

guacamole

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