Avocado Recipes For Weight Loss

8 “Incredibly Filling” Avocado Recipes For Weight Loss

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Avocados seem to be the hippest food on the market nowadays.

These funky looking fruits (Yup! It’s a fruit!) are typically found growing in tropical and Mediterranean climate areas.

But they’re taking the world by storm.

You can find everything from avocado fries, avocado toast and even avocado pudding.

Though a craze in the health world, most people are familiar with avocados famous characteristic of being chock-fulla fat.

In fact, an averaged size avocado is composed of approximately 77% of your daily dose of fat, containing approximately 29 grams per fruit. [1]

Because of this, a lot of people steer clear of this little green treat. But should they?

Well, it’s a hard decision to make without the proper facts.

Let’s clear the air

Stop fearing (good) FAT!

Avocados are an excellent source of vitamins, minerals, fiber and healthy fats. They also contain a great source of magnesium, niacin and other antioxidants. [2]

Containing mostly monounsaturated fat (MUFA), oleic acid, it is the same fat that is found in olive oil, canola oil, peanut oil, beef, nuts, cheese and other sources.

This fatty acid has also been linked to a number of health benefits such as lower risk of heart disease and decreased inflammation. [3]

Studies have also shown that those who replace some other sources of fat in their diet with avocados can significantly reduce their total cholesterol, increase insulin sensitivity and stabilize control over blood sugar. [4] [5]

This all being said, yes … fat is still fat, healthy or not.

By consuming too many avocados may lead to unwanted weight gain if you consume them in excess.

Many nutritionists agree that ½ an avocado per day is a good rule of thumb.

5 Reasons Avocado is a Superfood

Now that we’ve established that not all fats should be feared, let’s take a look at some of the other benefits this super food can have on us and our weight loss goals.

1. Improves Digestion

Avocados contain a fair amount of both soluble and insoluble fiber that can keep your digestive system running smoothly.

Fiber is the most present carb content, about 79% and one avocado contains about 54% of you recommended intake of daily fiber. [6]

Since fiber doesn’t break down into energy while being digested, it absorbs water and helps loosen stool, fighting constipation and bloating and can help lower risk of colon diseases as well.

2. Decreases Hunger

Studies show that those who consume avocados tend to report higher levels of satiety and lower levels of hunger up to 5 hours post consumption. [7]

This could lead to overall decrease in calorie consumption.

3. Slim Your Waistline

Diets rich in monounsaturated fats can help prevent the distribution of fat around the abdominal areas by regulating particular fat genes. [8]

Its suggested that eating avocados on days of high stress can help reverse the occurrence of our bodies to hold onto fat during stressful situations!

This can help you lose weight, shed inches and maintain weight.

4. Prevention of Metabolic Syndrome

Metabolic Syndrome is a term used to describe the combination of three or more factors that increase the risk of heart disease, stroke and diabetes.

Both of which are linked to fat gain and difficulty in losing weight.

Consumption of a MUFA-rich diet improves insulin levels and decreases glucose spikes in the bloodstream. [9]

This promotes blood sugar and blood pressure regulation, healthy blood lipid production and helps prevent metabolic malfunctioning and obesity.

5. Improved Mood and Hormone Balance

Yup, this little green goddess can even improve your mood!

Avocados are high in folate, a B-vitamin that is linked to the prevention of depression. [10]

They are also rich in tryptophan and folic acid, which is a recipe for the production of serotonin, the “feel good chemical.”

The plant sterols found in avocados are also great at regulating hormones such as estrogen and progesterone. [11]

Awesome Avocado Recipe Ideas You can Use

So, it may come as a surprise BUT, avocado can be used in more than just guacamole. 😉 Check out these awesome avocado recipes that can be enjoyed any time of day.

1. Avocado Egg Bake (1 Serving)

Avocado Egg Bake

Bake your eggs in a creamy, filling eatable ramekin!

This breakfast is packed with protein and healthy fats, guaranteed to give you the energy you need to power through your morning meetings or refuel after a kick-butt workout!

Ingredients:

  • ½ Ripe Avocado, Halved
  • 1 Egg
  • 1 Tbsp. Cheddar Cheese
  • 1 Tsp. Chives, Chopped
  • 1 Turkey Bacon Slice, Crumbled

Instructions:

  1. Preheat oven to 400 degrees.
  2. Spoon out a bit of the avocado meat from each half, if needed. Leave just enough room to crack an egg.
  3. Crack an egg into the space you created. Try and get the yolk in first and let the whites fill up the rest.
  4. Sprinkle with a dash of salt and pepper if desired.
  5. Bake for 10 – 15 minutes. Top with cheddar cheese and return to oven for 5 – 10 minutes until the egg whites are set.
  6. Remove from oven, garnish with chives and crumbled bacon.

Calories: 317 | Fat: 26.8 g | Carbs: 9.1 g | Protein: 14.4 g


2. Blueberry Avocado Smoothie (1 Serving)

TheIronYou.com

The avocado adds some unmatched substance and texture to smoothies that can’t be beaten.

The flavor won’t be overbearing, but it will add some thickness to the smoothie that ice can’t compare to.

This smoothie is a great immune booster and has a tropical taste.

Ingredients:

  • ½ Avocado
  • ½ Cup Blueberries, Frozen
  • ¼ Cup Pineapple, Frozen
  • ½ Banana, Frozen
  • 1 Cup Baby Spinach
  • ½ Cucumber
  • 1 Cup Coconut Water
  • 1 Tsp. Chia Seeds

Instructions:

  1. Place all ingredients into a blender and enjoy!

Calories: 350 | Fat: 20.1 g | Carbs: 34.7 g | Protein: 8.2 g


3. Mediterranean Style Avocado Toast (2 Servings)

Mediterranean Style Avocado Toast

Your classic avocado toast taken to a new level. Simple to make and delicious to eat.

The fat from the avocado combined with the grains from the bread and all the protein that eggs offer will help carry you over to lunchtime without raiding the office breakroom.

Ingredients:

  • 2 Slices Whole-Grain Bread
  • 2 Eggs, Poached (Or any other style you prefer)
  • 1 Tbsp. Lemon Juice
  • 1 Avocado
  • 4 – 5 Cherry Tomatoes, Halved
  • 2 Tbsp. Feta Cheese
  • Red Pepper Flakes
  • Dash of Salt and Pepper

Instructions:

  1. Toast bread in oven or toaster.
  2. While toasting, mash together your avocado, lemon juice, red pepper flakes, salt and pepper.
  3. When ready, spread avocado mash onto toast and top with poached egg.
  4. Sprinkle feta cheese and tomatoes on top.

Calories: 401 | Fat: 26.8 g | Carbs: 35 g | Protein: 16.9 g


4. Black Bean, Corn and Avocado Salsa (4 Servings)

This can be served alone as a snack or as a great side dish!

Turn the spice up and be assured that the mild, creamy avocado will balance it out to pair with any main course you could imagine.

Ingredients:

  • 1 Avocado, Pitted and Cubed
  • 1 Can Black Beans, Drained
  • 1 – 2 Garlic Cloves, Minced
  • 2 Tbsp. Lime Juice
  • 1 Tbsp. Olive Oil
  • ½ Red Onion, Chopped
  • 1 Can Corn, Drained
  • 2 Jalapenos, Diced
  • Cilantro
  • Salt and Pepper, To Taste

Instructions:

  1. Combine onion, garlic, jalapenos, salt and pepper.
  2. Add in the black beans, corn, lime juice and olive oil.
  3. Fold in the avocado and cilantro.

Calories: 231 | Fat: 14 g | Carbs: 22.6 g | Protein: 7.3 g


5. Avocado Basil Pesto Pasta (Serves 4)

Avocado Basil Pesto Pasta

Don’t panic; this dish is super easy to make. Actually, it can be prepared in 10 minutes. Not kidding. All you need is a food processer and bam!

You’re ready to go.

Ingredients:

  • 1 Package Whole Wheat Pasta
  • 1 Ripe Avocado
  • 1 Cup Basil Leaves
  • ¼ Cup Pine Nuts
  • 1 Lemon, Juiced
  • 2 Garlic Cloves
  • ¼ Cup Olive Oil
  • ½ Tsp. Salt
  • ½ Tsp. Pepper

Instructions:

  1. Cook pasta according to the package.
  2. Combine olive oil and lemon juice in a small bowl.
  3. Place all other ingredients into a food processor, while running slowly drizzle in the lemon-oil mixture and puree until creamy and fully blended.
  4. Combine cooked noodles and pesto.

Calories: 327 | Fat: 28.6 g | Carbs: 17.9 g | Protein: 6.3 g


6. Spicy Avocado Tuna Boats (2 Servings)

Spicy Avocado Tuna Boats

Easy to prep for the week for a great grab-and-go lunch option!

A little bit of spice adds some variety to your typical tuna salad.

Ingredients:

  • 1 Can Tuna, Drained
  • 2 Tbs. Reduced Fat Mayonnaise
  • 1 Ripe Avocado
  • 2 Green Onions, Sliced
  • Salt + Pepper (To Taste)
  • Handful of Cherry Tomatoes, Halved
  • 2 Jalapenos, Sliced in Half
  • Cilantro

Instructions:

  1. Roughly mash the avocado with a fork and combine the mixture with green onion, salt, pepper and mayonnaise.
  2. Mix avocado combination together with tuna.
  3. Fill hollowed jalapenos and top with tomato and cilantro.

Calories: 447 | Fat: 25.5 Grams | Carbs: 23.5 | Protein: 26.9 Grams


7. Avocado Turkey Burgers (4 Servings)

Who says burgers need to be greasy and heavy?

These burgers are a lighter alternative to our double-stacked summertime favorite dish. Awesome flavor and lots of protein are sure to please the whole family!

Ingredients:

  • 1 Pound Ground Turkey
  • 1 Ripe Avocado, Diced Small
  • 1 Tbsp. Garlic, Minced
  • 1 Tsp. Paprika
  • ½ Red Onion, Diced
  • Salt and Pepper, To Taste

Instructions:

  1. Combine all ingredients in a large bowl. (If the patties are very moist and won’t hold, add ¼ cup bread crumbs)
  2. Shape into patty shapes and grill, making sure to cook thoroughly.

Calories: 324 | Fat: 21.2 Grams | Carbs: 6.7 | Protein: 33.5 Grams


8. Avocado Chocolate Mousse (4 Servings)

Avocado Chocolate Mousse

Satisfy your chocolate craving without any of the guilt with this awesome dessert.

Ingredients:

  • 2 Avocados, Pitted and Peeled
  • ¼ Cup Cocoa Powder
  • ¼ Dark Chocolate Chips
  • ¼ Cup Vanilla Almond Milk, Unsweetened
  • 1 Tsp. Vanilla Extract
  • 2 Tbsp. Pure Maple Syrup

Instructions:

  1. Place all ingredients into a food processor or blender until fully incorporated.

Calories: 214 | Fat: 10 Grams | Carbs: 21.7 | Protein: 3.5 Grams


TRY THESE STOMACH FILLING AVOCADU RECIPES!

Just like carbs are not always the enemy, neither is fat. And avocados aren’t only for guacamole!

Add this superfood to a number of different recipes to add nutritional value, texture and delicious flavor.

What is your favorite way to incorporate avocado?!

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Elyssa Duncan

Elyssa Duncan

Hi there, I’m Elyssa. Lover of healthy living, laughter and all things adventurous.