It's difficult to know which spreads are best to use for cooking, which ones will have the best taste payoff, and which spreads are nutritionally good for you. But, while many are still debating between margarine and butter, there's a new kid in town and their name is avocado spread.

Avocados have been the superfood for years now due to its nutritional value and health benefits. But, avocado spread has slowly been making its way into the kitchen as people try to figure out healthy alternatives to their favorite dishes.

an avocado cut in half

Avocado Spread Recipe

Avocado spread isn't difficult to make, which makes it so appealing for people to use as a substitute. Below is a quick recipe you can whip up at home with minimal ingredients and hardly any prep time.

You'll need:

  • 2 ripe avocados that have been pitted and peeled
  • 1 tsp freshly squeezed lemon juice
  • 1/8 tsp of salt
  • 1/8 tsp granulated garlic to taste (optional)
  • 1/8 tsp granulated onion to taste (optional)


  • Pit and peel the avocados.
  • Mash them in a bowl and add the lemon juice.
  • Press in the salt, garlic, and onion to taste.

The preparation should take you anywhere from five to ten minutes.

Avocado spread works great on bread for open-faced sandwiches or it can also be used in BLTs. There are lots of different recipes for avocado spread as well that suggest you spice up the recipe with different ingredients to taste such as lime juice, basil, ranch dressing, or cilantro.

an avocado on a cutting board

What Makes Avocados So Healthy

Avocados are loaded with a ton of nutritional benefits. They offer various vitamins such as Vitamin B5 and B5, Vitamin K, and Vitamin C. They have more potassium than bananas, offer fiber, have no cholesterol or sodium, and contain antioxidants.

There have been studies published to suggest that avocados can reduce the risk of cancer as well. The abstract stated: "Because the avocado also contains a significant amount of monounsaturated fat, these bioactive carotenoids are likely to be absorbed into the bloodstream, where in combination with other diet-derived phytochemicals they may contribute to the significant cancer risk reduction associated with a diet of fruits and vegetables."

California Avocados Direct published an infographic detailing the health benefits in comparison with butter. For example, two teaspoons of fresh avocado clocks in at 50 calories, while two teaspoons of salted butter comes in at 204. In that serving, butter has 23 total grams of fat while the avocado serving only has four and a half grams. Butter also has 164 milligrams of sodium while avocados don't contain any sodium.

Avocado's levels of potassium have also been said to help fight depression. Mental Health Food talked about potassium and depression by saying that "potassium deficiency can cause irritability, fatigue, muscle weakness, cramps, Restless Leg Syndrome, and chronic pain. Depression often accompanies these symptoms." Avocados have 485 milligrams of potassium per 100 grams, which adds to the health benefits it offers.

a split avocado in a bowl

So, the next time you'd like to swap some ingredients for a healthier choice be sure to reach for the avocado spread! It has more benefits than you may think.

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