My all-time best homemade keto and low-FODMAP guacamole recipe is super fast and easy to make. If you have 5 minutes, you can have a healthy, savory, creamy keto guac to enjoy with whatever your heart desires. Be a guacamole ninja and check out my secret ingredients to make this a unique and unforgettable avocado dip!
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Avocadoes – all day, every day. I truly love their creaminess and this easy avocado dip is one of my favorite keto snacks ever. It requires just a few pantry staples to beat any store bought guacamole or other low-FODMAP dip. To make the most unique and very best avocado mash you could ever imagine eating, I use a secret ingredient that I discuss in just a second… It’ll have you hollering “wholly guacamole” and just grabbing a spoon, forgetting about those tortilla chips completely.
This is a super quick low-carb guacamole recipe you can whip up in about 5 minutes. Make it smooth and creamy or creamy and chunky – it’s all up to you. I prefer chunky, myself. It's delicious used as a topping for Instant Pot Chicken Taco Soup.
What's my big secret ingredient? I use my all-time favorite salt in the entire world - kala namak black salt. And, I add a little bit of aleppo pepper (read about this amazing spice in my Aleppo Pepper Ingredient Spotlight). No matter what else you choose to add, these two ingredients (but especially the kala namak-find it here) lead to an amazing flavor explosion that will make you want to lick the bowl (that's permitted, of course!). It's a winning recipe you won't be able to get enough of. Add a big dollop on your burgers, tacos, nachos, quesadillas or alongside whatever your heart desires.
If you love avocado toast, make an open-faced sandwich using Low-Carb Sandwich Thins and top with guacamole, tomatoes, Low-FODMAP Basil Pesto, capers, salt and pepper.
How can guacamole be FODMAP-friendly?
If you follow a low-FODMAP diet, avocados can be consumed in small quantities. Avocadoes contain mannitol, fructans and excess fructose. According to Monash University, ⅛ avocado is still considered to be low-FODMAP. Personally, over time, I've been able to tolerate a little bit more, but I'm still sensitive to fructans.
Most guacamole is made with red onions and/or garlic, which adds to the FODMAP content. This recipe is so incredibly delicious, you'll never miss them!
A large serving of guacamole is high-FODMAP, but you can have about two big tablespoons of this recipe and it will still fit nicely into your low-FODMAP snacks list. You can even have a bit more if you include some low-FODMAP guacamole additions that I suggest, below.
Making an AIP guacamole
This dip is a nightshade-free guacamole, as long as you don't add any peppers or tomato. I made this recipe with black pepper, but to keep your guac AIP compliant, you'll want to leave that out. Feel free to explore my guacamole add-ins for other seasonings you might like to include. And, be sure to explore all of my AIP friendly recipes for more AIP inspiration.
Ingredients
- Ripe avocados - I've found that Hass avocados are the way to go. They have a very smooth, creamy texture.
- Thinly sliced green onions - If you follow a low-FODMAP diet, then only use the green part of the onion
- Cilantro - Fresh cilantro is best! However, if you belong to that 14% of the population that thinks cilantro kind of tastes like soap, then you omit it and use parsley instead, if you'd like.
- Fresh squeezed lime juice or preserved lemon paste - Nothing compares to fresh squeezed limes or preserved lemon or lime puree (read about preserved lemon and lime puree in my ingredient spotlight).
- Kala Namak Black Salt or sea salt - If you don't have Kala Namak salt in your pantry, you can always use regular sea salt, or even garlic salt if you're not a low-fodmapper. In my ingredient spotlight, you can read more about Kala Namak salt.
- Black pepper - It rounds out the flavors! But eliminate for AIP.
- Aleppo pepper - Totally optional, but I'm SO in love with aleppo pepper because of it's mild spice and slightly citrus-like, smokey flavor. In my ingredient spotlight, you can read more about Aleppo Pepper. You can use regular ol' red pepper flakes if you want a little extra heat. Eliminate this for AIP.
Instructions
- Mash the avocados: In a medium bowl, mash with a fork, potato masher or, my favorite hack, with a pastry cutter! I enjoy my guacamole just a little bit chunky, so this method is perfect! And, pastry cutters are the same shape as the bowl, so it makes quick work of those avocados.
- Mix in the remaining ingredients until thoroughly combined
- Taste and season to your liking. If you like it more tangy, add a bit more lime juice. To make it spicier, add a bit more aleppo pepper and/or black pepper. If you like it more on the salty side (kala namak isn't very 'salty' due to its higher mineral content), then add a touch more, one pinch at a time. You can always add more, but you can't remove it if it's too much salt, so add just a little at a time.
How do I know if my avocados are ripe?
To tell if your avocados are ripe, press the skin (not too hard!) and the flesh should 'give' just a bit. If you can't feel the flesh under the skin (like it's shrunk back away from it), then it's too ripe.
If you buy avocados that are still very green and hard, they should ripen in just a few days. Keep a good watch on them, though - sometimes they can go from not ripe to almost too ripe in nothin' flat.
Add-ins
I'm a fan of versatile recipes and this homemade keto guacamole recipe is definitely versatile! Some of my favorite add-ins are:
- Chopped or ground nuts or seeds - pepitas, sunflower seeds, cashews, slivered almonds, flax seeds or chia
- Chipotle powder - low-FODMAP chipotle guacamole is a special thing (yes, chipotle is a low-FODMAP chili powder!)
- Tomatoes or bell peppers - some folks like chopped tomatoes in guacamole and some are purists and like tomatoes on the side. Have it your way!
- Sour cream, mayo or yogurt - if you like your guacamole extra creamy, these are good additions!
- Egg yolks - adding egg yolk creates a wonderful thing called 'Yolk-a-mole'. It's rich and creamy and insanely good. Try using dried egg yolk powder!
- Chile peppers - go ahead and add some jalapeno or serrano for some zesty spice!
- Make avocado salsa dip - be a rebel and stir in some of your favorite low-FODMAP salsa. Amazingly good! Try adding some Radish Salsa or Chipotle Tomatillo Salsa Verde.
- Herbs and spices - try adding a pinch of cumin, adobo, or even curry or homemade Tikka Masala Powder
- Bacon - just because...
Storing
If you actually end up with leftover guacamole, it will keep in the refrigerator for a few days if stored in an airtight container. A good hack for keeping your guac from turning brown is to use plastic wrap, cover the entire surface of the guacamole and press the plastic wrap down so there are no air gaps. You can also try adding more citrus, which also helps to prevent browning.
Serving suggestions
Of course you can serve this up as an appetizer for events or parties, but this is almost a daily staple in my house. Try going beyond just serving with tortilla chips, topping tacos, burritos or reserving it for Mexican cuisine:
- Avocado toast – Toast up your favorite bread and smear a thick coat of guac on that bad boy. Top it with meat, shrimp, more veggies and/or an egg
- Top baked or pan fried fish - It goes wonderfully with my Indian Spiced Salmon
- Serve on chili or soup -Top your favorite bowl of keto or low-FODMAP chili or my Chicken Taco Soup
- Add a topping - Top with a dollop of Mexican Chimichurri or Red Chimichurri Sauce
- Add to burgers and sandwiches - add to your list of low-FODMAP condiments
- Use as a dip - Just be traditional and find some crunchy veggies and dip or scoop it up to your hearts content
Enjoy the creamy, savory deliciousness!! It's okay - you can lick the bowl!
FAQ
Yes - avocados can be consumed in small quantities. Avocadoes contain mannitol, fructans and excess fructose. According to Monash University, ⅛ avocado is still considered to be low-FODMAP.
Yessirree - it's a process called oxidation. Avocados contain an enzyme that reacts to oxygen and makes them turn brown. Just scrape off the top brown layer to continue enjoying it. Read above on the best way to store your guac.
Well, yes, but it does lose its texture and fresh flavor a little. Only consider freezing very creamy guacamole without other ingredients like tomato or onion. Frozen guacamole also works best in dishes with a lot of other flavors, like tacos or burritos. It's best to seal it in freezer bags and freeze for up to 2-3 months.
With proper storage practices, your fresh guacamole will stay good in the fridge for 3-4 days. See storage advice, above.
Other recipes you might like
📖 Recipe
Low-FODMAP Guacamole (Keto and AIP Friendly!)
Ingredients
- 3 avocados (ripe)
- 2 green onions (finely chopped - tops only for low-FODMAP)
- ½ lime (Juice only)
- 1 teaspoon black pepper (omit for AIP)
- 1 teaspoon kala namak black salt (or fine sea salt - see Notes)
- 1 teaspoon aleppo pepper (see Notes)
- ⅓ cup cilantro (or parsley - optional)
Instructions
- In a medium sized mixing bowl, use a fork, pastry cutter or potato masher to mash the avocados to your desired level of creaminess.
- Add the remaining ingredients and mix until well combined.
- Taste and add extra seasoning if desired.
Notes
Special ingredients
Read more about my favorite salt to use in this recipe - Kala Namak Black Salt. Also read in my Ingredient Spotllight why I love to use Aleppo Pepper for great flavor!Optional add-ins
Some of my favorite add-ins are:- Chopped or ground nuts and seeds - pepitas, sunflower seeds, cashews, slivered almonds, flax seeds or chia
- Chipotle powder - a low-FODMAP chili powder
- Tomatoes or bell peppers
- Sour cream, mayo or yogurt for extra creaminess
- Egg yolks - make 'Yolk-a-mole' with egg yolks or dried egg yolk powder
- Chile peppers
- Salsa - you can add some Radish Salsa or Chipotle Tomatillo Salsa Verde
- A pinch of herbs including cumin, adobo, curry or homemade Tikka Masala Powder
- Bacon - just because...!
Nutrition
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
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