The Power Of The Avocado On Keto
If youre not eating avocado on the keto diet, you are dieting WRONG! Maybe wrong is a little harsh, but once you see what the avocado can do for you on keto, youll see what we mean. Here are a few reasons why the avocado is so powerful!
The avocado has gained quite a bit of popularity in recent years in the United States. This delicious fruit known as natures butter has been enjoyed by people for thousands of years. Used for everything from guacamole to even face masks , the avocado is an especially beneficial fruit for those on the keto diet.
Easy Keto Sandwich Bowl
Keto sandwich bowls are a fun way to make a meal out of your favorite sandwich ingredients. And this one is easy to throw together and is low-carb friendly!
This recipe combines smoked deli ham with cheese and fresh veggies. The ingredients are tossed in a spiced, tangy dressing that rounds out all the flavors.
Best of all, you can customize this sandwich bowl with any of your favorite mixings.
Chia Seeds And Flaxseed
Whitmire recommends these because they offer omega-3 fatty acids. Getting more of these fats will improve the ratio of omega-6s to omega-3s you consume, which some research suggests optimizes health, she says. For example, an article published online in September 2016 in the journal Open Heart cited research that linked consuming more omega-3s and fewer omega-6s to a lower risk of insulin resistance the hallmark of type 2 diabetes and obesity, among other protective health benefits. The USDA says 1 oz of chia seeds has 138 calories, 5 g of protein, 9 g of fat, 12 g of carbs, and a whopping 10 g of fiber . And also according to the USDA, 1 tbsp of ground flaxseed has 37 calories, 1 g of protein, 3 g of fat, 2 g of carbs, and 2 g of fiber . Just be sure to buy ground flaxseed so your body can absorb the omega-3s.
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I Lost 40 Pounds On The Keto Diet Here Are 16 Things I’d Always Get At Trader Joe’s To Stay On Track
When I was on the keto diet, which helped me lose 40 pounds, I relied on Trader Joe’s.
I often picked up nuts and Buffalo-chicken dip, both of which are tasty and rich in healthy fats.
The chain’s prepackaged mahi-mahi burgers and eggwich sandwiches are simple to prepare.
The Green Goddess dressing quickly became one of my keto-diet favorites.
This dressing is so beloved the store released both Green Goddess dip and seasoning in 2021.
The keto-friendly Green Goddess dressing has only 1 gram of carbohydrates per serving and lists ingredients like avocado, olive oil, and apple-cider vinegar without any hydrogenated oils or natural flavorings.
Besides being excellent on a salad, the Green Goddess dressing can also marinate your proteins. When I was on the diet, I liked to pair it with chicken thighs or steak to add healthy fats and more flavor.
This dressing is only $3.99 per bottle.
This Buffalo-style chicken dip pairs well with cheese and meat.
This Buffalo-style dip from Trader Joe’s is made with white-meat chicken, cream cheese, sour cream, and cayenne pepper to add a kick.
It pairs well with celery or green peppers for a snack or midday meal and each serving contains only 2 grams of carbohydrates.
The Buffalo-style chicken dip also makes a great base for pizza . You can spread it on the crust and add some cheese to make a rich, low-carb meal.
The Buffalo-style chicken dip costs $4.99 per container.
If you’re a fan of crispy and crunchy foods, try broccoli florets.
Avocado Lime Cilantro Ranch Dressing And Dip
Although this avocado lime cilantro ranch dip may look similar to the previous recipe, there are several key differences between the two.
While the first recipe uses yogurt for a light dressing more liquid in consistency, this recipe is made with sour cream, mayonnaise, and heavy cream, so its thicker and creamier like a dip.
Pair it with raw low-carb veggies like broccoli or cauliflower florets, keto crackers, and cheese for a winning crudite platter or afternoon snack.
Similar to the last recipe, you can also use this keto dip to crank up the flavors of your favorite keto foods like burgers, salads, tacos, lettuce wraps, cooked brussels sprouts, and more.
You can even use it to top the appetizers in this next set of recipes.
Also Check: Nature’s Plus Sugar Control Keto Living
Keto Scrambled Eggs With Avocado
Via: Sweet As Honey
Simple, tasty and nutritious. Serve with some low carb bread and enjoy. Each graceful serving contains 3.4g net carbs.
So there you have it. These 18 keto avocado recipes are sure to satisfy you and help you burn fat easily on the ketogenic diet.
Which one was your favourite? Tell us down below.
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A word about onions: while they grow below ground and are higher carb, they can be added to foods as a seasoning because you generally wont eat too many at once.
Be careful of caramelized or sautéed onions, as these are easier to consume in larger amounts. Green onions, or scallions, can be used to top salads or other dishes in modest amounts.
Recommended Reading: Is Turkey Deli Meat Keto Friendly
Amazing Keto Buddha Bowl
Are you a fan of Buddha bowls? If so, this ones for you.
Its packed with wholesome ingredients like veggies, avocado, and tofu. The cauliflower rice serves as the perfect backdrop for the fantastic flavors of the ingredients.
This dish is packed with nutrients to help fuel your body while satisfying your taste buds.
Is Avocado Keto Carbs And Calories In Avocado
Avocado is a popular fruit that lends a creamy texture to salads and sandwiches, along with a variety of dishes. For breakfast, its great sliced on top of toast whisked into egg omelettes or added to smoothies for extra richness.
Youcan also mash avocados and combine them with other ingredients to make guacamole a delicious Mexican-style dip. If youdlike to know how to make your own guacamole at home, I have you covered. Youll find a delicious recipe for HomemadeKeto Guacamole later in this article.
The health benefits of avocados are quite impressive. To name a few, the stone fruit is known to improve digestion, prevent depression and protect against cancer.
But thats not all Avocados are inarguably the perfect staple to have in your pantry if youre on a weight loss journey. Did you know this magical fruit can actually reduce belly fat, lower cholesterol and ultimately help you to lose weight? Keep reading to find out more
Ginger Basil Avocado Smoothie
Rather than settle for a plain ol chocolate or vanilla smoothie, you can have one thats completely different and bursting with excitement.
The combination of ginger and basil works really well in food and its even better in this keto avocado smoothie.
Add a scoop of vanilla whey protein or collagen protein and youll turn what would have been a juice into a filling smoothie you can drink in between meals or after a workout.
But if you prefer eating your meals to drinking them, the next set of keto recipes is probably better for you.
Is Avocado Oil Keto
Avocado oil is prepared by the extraction of oil from avocado pulps. But is avocado oil low carb? Is it keto?
Well, the zero total carb, net carb, and high fat formula make avocado oil perfectly keto approved. This edible oil contains 100 grams of fat, 0 grams of dietary fiber, and 0 grams of total carbs .
What Are The Health Benefits Of Eating Avocados On A Keto Diet
The “Keto-Friendly Avocado” story does not end on the nutritional profile only. When you learn about the various health benefits of eating avocados on the Keto Diet, you will likely be obsessed with this delicious food. So, without making you wait, let’s discuss some of the major health benefits of Avocados.
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How To Eat It
Its easy to sneak more avocados into your diet! You could eat it plain with a bit of salt and pepper or mash it up into a guac you can eat with just about anything. If youre not a fan of the fruit, have no fear, there are still plenty of options for you. Sneak it into your keto morning smoothie, you wont even notice its there.
Its also easy to turn into a great sauce for low carb noodles. Just blend avocado, olive oil, lemon, salt, pepper, and your favorite herbs! You can also start cooking with avocado oil for some great healthy fats, although youll miss out on the beneficial minerals in this way.
Hereof Can You Eat Avocados On A Low Carb Diet
Avocados are another extremely healthy, lowcarb plant food. Theyre technically a fruit and happen to be very high in certain nutrients, especially fiber and potassium. Over 60% of its fats are monounsaturated, with small amounts of saturated and polyunsaturated fatty acids.
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Avocado Egg Salad Sandwich
Rather than going through all the steps to make deviled eggs from scratch, you can achieve a similar flavor combination with less effort by going with this spicy avocado egg salad sandwich.
This recipe is also a lifesaver when your cooked eggs dont separate cleanly from their shells when youre trying to make deviled eggs. Instead of throwing the batch of rough eggs away, chop them up to make this egg salad.
As you can see in the image above, the recipe saves calories and adds vitamins and minerals by going with a red bell pepper as the sandwich instead of bread. You could also use romaine leaves or lettuce cups.
Make a batch of avocado egg salad for lunch and pair it with the next recipe for a low-carb soup and sandwich combo.
Avocados May Prevent Metabolic Syndrome
Metabolic syndrome includes the cluster of conditions including heart disease, obesity, and type 2 diabetes.
Scientists discovered that when people ate avocados, they also:
- Consumed more vegetables, which increased their intake of vitamins, minerals, and healthy fats.
- Had a lower intake of added sugars.
- Ate a better diet overall.
Eating avocados was enough for study participants to reduce their weight, waist circumference, and BMI, all of which helped lower their risks for metabolic syndrome.
Now its easy to see why you should make avocados a staple in your keto diet.
But if youre wondering how to do that beyond adding avocado slices to your favorite low-carb dishes, you can use these 40 keto recipes for inspiration.
One of the easiest ways to sneak in more avocados, especially if you dont care for their taste, is by mixing them into low-carb smoothies.
Keto Avocado Chocolate Brownies
Via: Paleo Hacks
Soft, chewy and full of chocolatey goodness, these brownies are the perfect healthy snack or dessert to binge on. They are completely flourless and the avocado in them really contributes to its good texture.
Throw in some chocolate chips for extra choco goodness and enjoy. It takes just 10 minutes to prep these and a couple more until they are ready to be enjoyed, completely guilt-free.
Bacon Wrapped Egg Stuffed Avocado
For a keto take on Scotch eggs, this bacon-wrapped egg stuffed avocado is the ultimate definition of a low-carb high-fat keto breakfast recipe.
While it does require a bit more work than the first recipe in this category, it only looks complicated and takes just 10 minutes to put together.
However, you will need about 40 minutes of cook time after that to finish it off. This recipe may not be on your weekday breakfast meal plan, but it could still work on the weekends or if youre entertaining friends for brunch.
The next stuffed keto avocado recipes are great for lunch or dinner.
Primal Kitchen Avocado Oil Mayonnaise
You wont have to guess which oils Primal Kitchen uses in its mayo, as its undoubtedly avocado oil. No, this isnt a mix of avocado oil either, just pure avocado goodness. The other ingredients are organic rosemary extract, sea salt, organic vinegar, and organic egg yolks.
In a tablespoon or 15-gram serving, heres what youre ingesting:
- 100 calories
- 5 grams of saturated fat
- 15 milligrams of cholesterol
- 125 milligrams of sodium
- 0 grams of carbs
- 0 grams of dietary fiber
- 0 grams of total sugar
- 0 grams of added sugar
- 0 grams of protein
Keto Avocado Smoothie With Walnuts And Collagen
For a slightly nutty smoothie using avocados, this keto recipe may surprise you.
This time youll need vanilla collagen protein powder and walnuts, which help create a creamy, nutty smoothie that wont weigh you down despite filling you up.
If youre looking for a keto smoothie closer to a milkshake in consistency, dont scroll past this next recipe.
Avocados Are Nutritional Powerhouses
Theyre packed with 19 vitamins and minerals and healthy monounsaturated fats.
Theres almost no better food when youre in keto than avocados, as the macro breakdown for one California avocado shows they have:
- 227 calories
- 9g of fiber
- 2.75g of net carbs
So, for less than 3g of net carbs, youll be adding over 20g of healthy fats to help your body kick-start and maintain ketosis.
Healthy fats in avocados also make it easier for your body to absorb nutrients from the foods you eat especially fat-soluble vitamins like A, D, E, and K.
Avocados Contain More Potassium Than Bananas So Add Them To Your Smoothies
We have always been told to “eat bananas for potassium,” especially before or after a workout. But you will have better luck eating avocados for potassium because a 3.5-ounce avocado has 708 milligrams of potassium or 14 percent of your recommended daily allowance, and bananas have 422 milligrams or 10 percent of your daily recommended allowance, according to Healthline. Consuming high potassium foods help support healthy blood pressure levels and water retention “that protect against stroke and prevent osteoporosis and kidney stones.” Before heading to the gym, scoop the inside of an avocado and eat it to bolster your workout.
Is Avocado Oil Healthy
In short,most of the fat contained in avocado oil is heart-healthy. Avocado oil is the natural oil extracted fromthe avocado.
Approximately 70% of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid. However, it does contain a small percentage of unhealthy fats made up of about 12% saturated fat and 13% polyunsaturated fat.
Cooking isnt the only good use for avocado oil, however. This natural oil can also be used to moisturize your skin or hair.
Keto Spicy Thai Noodle Bowl
Its time to take your noodle game to the next level. This keto spicy Thai noodle bowl recipe will spice up your plain ol noodle meals.
It features zero-calorie shirataki noodles mixed with spices and sauces. Adding broccoli and mushroom to the mix makes this dish healthier and more filling.
The best part? Its a breeze to make and is ready in just 10 minutes!
Can You Put An Avocado In The Microwave
Do not microwave your avocados or put your avocados in the oven to try to ripen them faster. If you do, the microwave or oven may soften the flesh of the fruit a little which may make it seem ripe, but it isnt. The avocado will taste unripe and wont have the creaminess or buttery, nutty flavor we all know and love.
Keto Avocado Matcha Smoothie
If youre not the type to start your day with chocolate, try this lighter tasting keto avocado matcha recipe thats just as filling.
Matcha is a powdered form of green tea leaves and its growing in popularity due to its incredible antioxidant powers it contains 137 times more antioxidants than traditional green tea.
To capture those benefits, this recipe uses Perfect Keto Matcha Powder, along with avocado and a few other low-carb ingredients to make a creamy, healthy smoothie.
Youll have a filling way to get your matcha in, aside from enjoying it as tea or a matcha tea latte, and youll score all the benefits that come with consuming MCTs.
The next keto recipe is also a member of the bright green smoothie club.