How to Eat Avocados and Why They’re Good For You

Avocados get a drumload of online hate, trumpeted by celebs and civilians alike. Hop on Reddit, the internet’s biggest forum, and you’d find entire threads dedicated to calling out avocados and people who eat them.

This avocado name-calling often pivots on three wheels: one, that avocados are quick to spoil; two, that avocados carry a bland taste; and three, that when you hold an avocado, it’s not the most appealing thing to look at. From a nutritional standpoint, do these arguments hold weight? And how much do they?

Before we share what the data (or science) says about eating avocados, we should mention that not everyone hates avocados. Some even claim to eat these fruits five times weekly. Whether you’re a fan or a prosecutor, follow along to discover how avocados can add some sparkle to your diet and benefit your health.

How Can I Get Creative With Avocados?

With their creamy texture and rich, nutty flavor, avocados bring a yum to both sweet and savory meals. They pack heart-healthy fats, fiber, and essential nutrients like potassium. You can think of avocados as a quiet superfood worth every scoop, despite the generally unkind reception.

The easiest way to warm up to eating avocados is to always keep a pantry of items. Ever heard a chef or food creator say, “I had some leftover chicken wings and veggies in the fridge”? Yup. Having this means you can quickly whip up an avocado-prompted snack or recipe. Here are four avocado-inspired meals to tease your palate with.

Keep in mind that avocados aren’t native to Nigeria, so embrace these unique suggestions like a true lover. Also, we didn’t invent these recipes, so feel free to tweak them as you desire.

Avocado Egg Sauce

This meal reimagines sauce and is fitting as spread on bread, toast, or snacking on for lunch. It’s packed with proteins, vitamins, and fats for all-around body wellness.

Ingredients

• Eggs (boiled, peeled, and cooled).
• One ripe avocado
• Salt
• Dried pepper
• Onion
• Garlic powder (optional)
• One lemon (for tanginess)

Preparation

• Cut the avocado into two halves and remove the pit. Peel off the skin and set the fruity flesh into a bowl.
• Squeeze some lemon juice over the avocado to keep it from browning; mash the avocado, breaking them into chunks.
• Chop your eggs and onions and turn them into the bowl. Next, sprinkle salt, dried pepper, and garlic powder if using, before stirring everything together.
• Spread your newly-made sauce over some bread or simply sit back and enjoy your light meal.

The next two meals spotlight how avocados blends well into salads. If you’re a salad eater, then you know there’s nothing sweeter than chopping ingredients bursting with taste and nutrient, like avocados.

Tomato Avocado Salad

This salad combines tomatoes, farm-fresh cucumbers, and ripe avocados for a rich, refreshing plate.

Ingredients

• Tomatoes (2 pieces) 
• Cucumber 
• ½ medium red onion, sliced
• 2 avocados, diced
• 2 Tbsp olive oil
• Juice of 1 medium lemon 
• Salt
• Black pepper (optional)
• Basil leaves (optional) 

Preparation

• Prep the salad base by chopping tomatoes, cucumbers, and onions. Pour into a bowl.
• Next, peel the avocados and remove the pit. Chop the avocados into fine cubes and add them to the bowl.
• If using basil leaves (or any other fresh leaves), chop and turn into the bowl.
• Add two tablespoons of olive oil (or sunflower oil), and two tablespoons of lemon juice to prevent browning of the avocados.
• Sprinkle some salt and black pepper (if present). Stir the ingredients together until they’re all tossed into one another.
• Eat immediately.

If you like some carbohydrates and protein action in your salad, this next one’s for you.

Creamy Avocado Chicken Pasta Salad

Wow. That’s a mouthful of a name for a meal, but that could be because this salad fills you, whets your appetite, and clocks your nutritional needs.  You can adjust this based on available ingredients. As long as you keep the avocado in it!

Ingredients

• Avocados
• Pasta
• Chicken breasts
• Tomatoes
• 1 red onion
• Salt
• Pepper (black or normal)
• Milk (or yoghurt)
• Lemon (to extract lemon juice)
• Garlic

You can also introduce some celery, fennery, or cucumber for extra flavour.

To prepare

• Begin with the chicken, tenderizing it with a meat mallet or a turning stick to even out the thickness.
• Drizzle some oil over the chicken. Then spice the chicken with salt, pepper, and paprika. Once garnished, bake in an oven for ten minutes.
• As the chicken bakes, boil pasta for five minutes and drain out the water. Set aside to cool.
• Prepare the avocado paste by peeling avocados into a blender. Next, add one cup of milk (or buttermilk), a few tablespoons of lemon juice, garlic paste, and salt. Blend until you have a puree.
• Slice the baked chicken into small cuts and set aside.
• Turn the cooled pasta into a bowl. Add the chicken cuts, chopped tomatoes, onions, and any other accoutrement. Stir together.
• Spread the avocado paste over the mixture and stir until the salad absorbs the creaminess.
• Settle in a cozy spot and munch your lunch.

This last meal idea will have you smiling and giggling before, during, and after cooking.

Avocado Cake

They say you can’t eat your cake and have it; avocado cake disagrees. This recipe retains the familiar sweetness of home-baked cakes without compromising on health or risking sugar rush.

Ingredients

• 1 large ripe avocado (mashed until smooth)
• 1½ cups all-purpose flour
• ½ cup unsweetened cocoa powder
• 1 cup granulated sugar
• ½ cup butter (softened)
• 2 large eggs
• ½ cup milk (or evaporated milk)
• 1½ tsp baking powder
• ½ tsp baking soda
• 1 tsp vanilla extract
• A pinch of salt
• Optional: ¼ tsp cinnamon or nutmeg for added flavor

Preparation

• Preheat your oven to 175°C (350°F) and grease or line a medium cake pan.
• In a bowl, sift together the flour, cocoa powder, baking powder, baking soda, salt, and cinnamon (if using). Set aside.
• In another bowl, beat the butter and sugar until light and fluffy.
• Add the eggs one at a time, mixing well after each.
• Stir in the mashed avocado and vanilla extract until smooth.
• Gradually add the dry ingredients into the wet mixture, alternating with the milk, and mix until well combined (don’t overmix).
• Pour the batter into the prepared pan and smooth the top.
• Bake for 30–35 minutes, or until a toothpick inserted in the center comes out clean.
• Allow to cool for 10 minutes in the pan, then transfer to a wire rack.
• Serve plain or top with a chocolate glaze, icing sugar, or a thin layer of peanut butter.

You can also make a drink of avocados when you prepare a full glass of green smoothies, combining these butter-like fruits with kiwi, apples, and bananas. See this green smoothie recipe for steps.

What are Some Benefits of Eating Avocados?

Avocados are regarded for their high fat, fiber, and protein content. Despite the possibility of calorie buildup given the fat content, avocados are

Rich in Heart-Healthy Fats

Avocados are packed with monounsaturated fats, particularly oleic acid, which can help reduce bad cholesterol (LDL) while boosting good cholesterol (HDL). This makes them excellent for supporting cardiovascular health without the saturated fats found in some other sources. Unlike many fruits, avocados offer a dense, healthy fat profile that keeps you fuller for longer without spiking blood sugar.

High in Potassium for Blood Pressure Control

Avocados contain more potassium, a nutrient essential for managing blood pressure, per serving than bananas. Potassium helps regulate fluid balance and counteracts the effects of excess sodium in the body. Consistent intake can support stable blood pressure and reduce the risk of hypertension-related complications.

Loaded with Fibre for Digestive and Metabolic Health

One ripe avocado delivers a mix of both soluble and insoluble fibre, aiding digestion and improving gut health. The fibre content slows down carbohydrate absorption, helping to stabilize blood sugar levels, which is valuable especially for people watching their metabolic health.

What Else Should I Know About Eating Avocados?

Because avocados haven’t been discussed a lot, here are a few more things you could be curious about:

Where Can I Get Fresh Avocados?

When buying your avocados, watch for a vendor that trades farm-fresh, quality groceries. Avocados ripen fast at room temperature, so the fresher they are, the more improved your experience would be. Buying fruits like avocados from trusted vendors like PricePally will ensure a longer shelf life for your fruits.

Can a Baby Eat Avocados?

Yes, avocados are nutritious for all age groups, and they’re one of the best foods to introduce to babies. Avocados are soft, easy to mash, and nutrient-dense. From around 6 months of age— when most babies begin solid foods—mashed or pureed avocado can be served on its own or mixed with other baby-friendly ingredients like banana, oats, or sweet potato. Just ensure they’re well mashed, the portion’s small, and you reduce the serving’s content.

Will Avocados Affect My Cholesterol Level?

Abundant in fat content, albeit healthy, avocados support heart health and can reduce the presence of “bad” cholesterol in the blood. For moderation, space out your avocado consumption so you don’t trigger cholerestol levels like saturated fats do.