Dante Carrillo
Avocados are a popular choice for those following a keto diet due to their high levels of healthy fats, fibre, and micronutrients, as well as their low carbohydrate content. However, not everyone enjoys the taste or texture of avocados, and they can be a hassle to prepare due to their short ripeness window. Luckily, there are several suitable substitutes that can be used in keto meals. When looking for an avocado substitute, it is best to aim for options that match the nutrient breakdown of avocados as closely as possible. Here are some alternatives that will keep your keto diet on track and your taste buds satisfied.
| Characteristics | Values |
|---|---|
| Substitutes | Raw nuts (walnuts, almonds, cashews), raw seeds (pumpkin, hemp), nut butter, stuffed olives, eggs, soft cheeses, pesto |
| Nutritional profile | Similar calories, fat, and carbs; less fiber and more protein |
| Other considerations | Portion size is important to avoid overeating; some suggest adding avocado to a low-carb protein smoothie to mask the taste |
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What You'll Learn
Raw nuts, seeds, and nut butter
When it comes to nuts, almost all raw nuts can be used as an avocado substitute because they have a similar nutrient breakdown. For example, walnuts, almonds, and cashews have a similar number of calories, fat grams, and carbs to avocados. However, it is recommended to opt for raw nuts over roasted nuts, as most roasted nuts are prepared in unhealthy oils such as canola, soy, and corn oil.
It is important to note that while nuts are a great source of nutrients, it is easy to overeat them. Therefore, portion control is crucial to ensure you do not overindulge.
Nut butter, such as natural peanut butter or almond butter, can also be a great substitute for avocado. Nut butter has similar calorie, fat, and carb amounts to avocados, and while they have less fibre, they contain more protein. When choosing nut butter, opt for products with fewer ingredients and no added sugars or hydrogenated oils, as these will reduce the benefits of nut butter. Macadamia nut butter, for example, has a very low carb content compared to other nuts, and it contains manganese, an important mineral with antioxidant properties. Other nut butter options include pecan and walnut butter, both of which are high in healthy fats and have a more subtle flavour compared to walnut butter.
Seeds are also a great option when looking for an avocado substitute. Chia seeds, for example, are packed with healthy fibre and omega-3 fats, offering powerful anti-inflammatory properties. Flax seeds are another option, which can be added to baked goods, soups, smoothies, and protein shakes. Hemp, sunflower, and pumpkin seeds can also be made into nutritious seed butter.
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Olives
In addition to whole olives, extra virgin olive oil (EVOO) is also highly recommended as a staple in the ketogenic diet. It is extracted directly from olives and is rich in nutrients, lower in acidity, and has a strong flavour. However, EVOO has a low smoke point, so consider using oils with higher smoke points, like avocado oil, when cooking at high temperatures.
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Soft cheese
If you're looking for specific keto-friendly soft cheeses, here are some options:
- Goat cheese: This variety contains zero carbs and is easier to digest due to its lower lactose content compared to cow's milk cheese.
- Blue cheese: With only 0.5 grams of carbs per slice, blue cheese is a flavorful and low-carb option.
- Feta cheese: While not mentioned in the sources as keto-friendly, feta is recommended as an avocado substitute for its similar texture to avocados.
When purchasing soft cheeses for the keto diet, it's best to choose high-quality, grass-fed, and full-fat varieties. Additionally, buying whole blocks of cheese and slicing or shredding them yourself can help reduce the number of added starches that pre-shredded cheeses often contain. Remember to always read the labels to make an informed choice.
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Eggs
When following a keto diet, it is important to eat whole eggs, as most of an egg's nutrients are found in the yolk. This includes antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Although egg yolks are high in cholesterol, they do not appear to increase the risk of heart disease.
There are numerous ways to prepare eggs that are compatible with the keto diet. For example, scrambled eggs are a great way to start the day. They are easy to make and can be cooked with butter or coconut oil, and seasoned with salt and pepper to taste. Other seasonings such as crushed red pepper flakes, garlic powder, or turmeric can also be added.
Another option is to make an omelette with olive oil and fill it with ingredients such as ham, sauteed spinach, keto cauliflower "cheese", or keto basil pesto. Over-easy eggs can be served with bacon for breakfast, placed on top of a salad or burger, or enjoyed on their own.
There are also several keto-friendly recipes that incorporate eggs, such as a Bacon & Olive Quiche, or a Keto Sunshine Breakfast Casserole.
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Pesto
To make keto pesto, you will need the following ingredients:
- Fresh basil
- Garlic
- Olive oil or avocado oil
- Pine nuts or pecans
- Parmesan cheese (optional)
- Salt and pepper to taste
- Lemon juice (optional)
- Combine the basil, garlic, nuts, and Parmesan cheese (if using) in a food processor or blender.
- Pulse until the mixture is finely minced and combined.
- With the processor still running, slowly drizzle in the oil until the desired consistency is reached.
- Season with salt and pepper, and add lemon juice to taste.
- Store the pesto in an airtight container in the refrigerator for up to one week, or freeze for later use.
This pesto can be used as a sauce for chicken, zucchini noodles, or pizza, or as a dip for vegetables. It is a delicious and healthy way to add flavor to your keto meals.
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Frequently asked questions
Some keto-friendly alternatives to avocados are:
- Raw nuts (especially walnuts, almonds, and cashews)
- Raw seeds (such as pumpkin and hemp seeds)
- Olives
- Soft cheeses (like feta or goat cheese)
Here are some easy ways to incorporate these alternatives into your diet:
- Add raw seeds to a smoothie or salad.
- Spread soft cheese on crackers or use it as a dip for vegetables.
- Snack on olives or add them to salads, poultry, fish, eggs, or roasted vegetables.
- Sprinkle nuts over yogurt or porridge, or eat them as a standalone snack.
Avocados are considered keto-friendly because they are low in carbohydrates and high in healthy fats and fiber. They also contain an array of micronutrients and have been linked to improved heart health.
While avocados can be a healthy and tasty addition to a keto diet, they are not essential. Some people may dislike the taste or texture of avocados, or find them inconvenient due to their short ripeness window. Additionally, avocados are a high-carb food, with about 9 grams of carbohydrates per fruit, so they may not align with the specific goals or restrictions of certain keto diets.
