This simple Avocado Mash has a creamy texture and delicious flavor! It comes together in a couple minutes so you can get your avocado fix anytime! It's a cross between an avocado crema and guacamole - the perfect spread to serve with veggies or tortilla chips, make the best avocado toast, or add to tacos or fajita bowls!
As a dietitian, I have a lot of avocado recipes, but this one is the one I make the most often because it's SO easy and versatile. Avocados contain over 20 nutrients including healthy fats and dietary fiber to help support gut health! Adding a bit of Greek yogurt and lemon juice makes this avocado mash perfectly creamy and adds flavor.
This was inspired by my Homemade Guacamole and my simple Avocado Crema with Lime. I wanted something that wasn't quite guacamole, but didn't require me to turn on a blender. It's my favorite to have with my easy Chicken Fajita bowls!
If you like this recipe, you may also enjoy my Avocado Cottage Cheese Toast or my Smashed Avocado Toast with HB Eggs.
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Key Ingredient Notes and Substitutions
This Avocado Mash is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom for measurements.
- Fresh Avocados - use a perfectly ripe hass avocados for best results. According to the Hass Avocado Board, you can tell if your avocado is ripe if it yields to gentle pressure. It shouldn't be mushy, but not hard either! So give it a gentle squeeze and if it feels lightly soft, it's ready to use.
- Greek Yogurt - Greek yogurt makes this avocado mash creamy and is an easy way to stretch an avocado! If you don't like the flavor of Greek yogurt, feel free to substitute it with cottage cheese or sour cream or just leave it out.
- Lemon Juice - a squeeze of fresh lemon juice adds citric acid which helps brighten the flavor and color of the avocado. It also helps prevent browning and adds some vitamin C. If you prefer, substitute with fresh lime juice instead.
- Garlic Powder - I use garlic powder instead of fresh garlic cloves here because it's a bit more concentrated and a little goes a long way.
- Kosher Salt - a bit of kosher salt or sea salt and black pepper ties the flavors together!
- Optional - drizzle of olive oil.
How to Make Avocado Mash
Below are the instructions for how to make this basic recipe with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: Cut the avocado in half and remove the pit. Mash the avocado in a small bowl.
- Step 2: Add the lemon juice, Greek yogurt, garlic powder, salt & pepper. Mix to combine.
Hint: Remember you can always add salt but can't take it away! Start with just a small pinch and add more to taste.
Dietitian Tip
Take a few minutes at the beginning of the week to make easy accompaniments to enjoy in many different ways! Once you have this avocado mash made, you can use it for your Avocado Toast in the morning, as a dip with raw veggies for a snack, and with a Chicken Fajita bowl at dinnertime.
Variations
The great thing about this avocado mash is you can customize to your taste! Below are some ideas but feel free to get creative.
- Spicy - throw in some red chilli flakes or hot sauce for a little kick.
- Deluxe - add chopped fresh herbs, green onions, or red onions to the mixing bowl with the avocado & Greek yogurt if you have a few extra minutes.
- Sweet - a drizzle of honey is an easy way to give this avocado mash a sweet vibe.
Ideas for Serving
Once you have a batch of this avocado mash made, you can use it in so many different ways! Below are some ideas:
- Avocado Toast - add the creamy avocado mash to a slice of bread and top it with hard-boiled eggs, feta cheese, and sunflower seeds or red pepper flakes!
- In Chicken Fajita Bowls - I originally created this recipe when I wanted something besides guacamole to add to my chicken fajita bowls! This turned out to be such a great addition. It's also great in a Southwest Chicken Bowl or on top of Turkey Taco Stuffed Sweet Potatoes.
- Avocado Salad - make an avocado salad by combining this mash with a black bean and cherry tomatoes mixture. Top it with an extra squeeze of lemon and some olive oil!
- Sandwich Spread - add it to your favorite sandwich with whole grain bread or a wrap with your favorite fillings like tuna salad or chicken salad.
Storage for Avocado Mash
- Refrigerator - store the leftover avocado mash in the fridge in an airtight container for up to 3-4 days. Add a layer of plastic wrap on top of the mixture to prevent browning.
Expert Tips
- Be sure to use a ripe avocado. Check out the FAQs below for how to tell when it's good to use.
- I suggest to mash the avocado first before adding the other ingredients. You can do this with a fork or use a potato masher to make it even easier.
- Use freshly squeezed lemon juice for best results. Lemon juice from a bottle just doesn't taste quite as fresh.
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. Avocado provides healthy fats and dietary fiber. They also contain other important nutrients like vitamin C and potassium. Greek yogurt adds a small amount of protein and calcium and lemon juice provides vitamin C.
Choose a great avocado using these simple tips from Hass Avocado Board (HAB). Give it a gentle squeeze and if it is slightly soft, it is ready to use! You don't want it to be mushy and not hard, either. Ripe avocados will have a darker color but HAB recommends to go more by the feel AND color than the color alone.
Use a dairy-free yogurt like yogurt made from coconut, almonds, or cashews to make this recipe dairy free. Just be sure to use plain flavored yogurt.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Avocado Mash:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
How to Make the BEST Avocado Mash Recipe (Easy)
Equipment
Ingredients
- 1 medium avocado
- 2 tablespoon plain Greek yogurt
- 1 tablespoon lemon juice
- ½ teaspoon garlic powder
- pinch kosher salt to taste
- pinch black pepper to taste
Instructions
- Cut the avocado in half and remove the pit. Mash the avocado in a small bowl.
- Add the lemon juice, Greek yogurt, garlic powder, salt & pepper. Mix to combine.
- Hint: Remember you can always add salt but can't take it away! Start with just a small pinch and add more to taste.
Notes
- Be sure to use a ripe avocado. Give it a gentle squeeze and if it is slightly soft, it is ready to use.
- I suggest to mash the avocado first before adding the other ingredients. You can do this with a fork or use a potato masher to make it even easier.
- Use freshly squeezed lemon juice for best results. Lemon juice from a bottle just doesn't taste quite as fresh.
- Refrigerator - store the leftover avocado mash in the fridge in an airtight container for up to 3-4 days. Add a layer of plastic wrap on top of the mixture to prevent browning.
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