While their popularity may seem excessive to some (present company excluded), this green fruit actually merits the spotlight. “Avocados are truly packed with nutrition, and there are so many reasons to love them,” says dietitian Maggie Moon, M.S., R.D., author of The MIND Diet. “The top reason I recommend them is the way they support brain performance.” “Avocados are also a great source of heart-healthy monounsaturated fats, which help lower “bad” LDL cholesterol and raise “good” HDL cholesterol,” says Jessica Cording, M.S., R.D., CDN. Plus, they’re packed with fiber, which makes them a satisfying snack, or addition to any dish. However, avocados aren’t always easy to come by—they’re often pricey or sometimes unavailable in grocery stores. Other times, they’re just not ripe when you need them to be. Also, some people simply don’t enjoy the taste of this creamy fruit (I’ll agree to disagree on that one). Whether they’re unavailable or you’re not a fan—sometimes you need an avocado swap. Luckily, nutritionists have shared some of their favorite avocado substitutes that offer similar nutritional benefits or texture. For swaps that offer that richness and texture without sacrificing nutrition, “I like to spread hummus, Greek yogurt, or cashew cream on toast,” Moon says, “and hey, you could put an egg on it and a drizzle of EVOO for good measure.” In smoothies, specifically, Moon says you can get creaminess and a boost of nutrition with the help of silken tofu, soaked pistachios or cashews, or even pinto beans. “It’s unique, but I swear it works,” she says. Instead of a guacamole, Moon recommends trying edamame dip with garlic, cilantro, lime juice, and olive oil, along with diced tomatoes folded in. In salads, to get a similar “tender-toothsome bite,” she opts for hearts of palm or blanched asparagus spears. Here’s a little recap of those texture swaps:
