All About Avocados
Your complete guide to avocados - discover how to store it properly, identify when it's gone bad, and find the best substitutes for your recipes.
Best Substitutes for Avocados
Don't have avocados? Try these alternatives in your recipes.
Substitutions for individuals with nut allergies, ensuring no nuts are present while mimicking avocado's texture and fat.
Hummus
1:1 by volume ratio
A naturally nut-free, creamy, savory option for dips, spreads, and sandwiches. Contains sesame (tahini) which is a common allergen, but not a tree nut.
Mashed Green Peas
1:1 by volume ratio
Naturally nut-free, provides a creamy texture and green color, making it suitable for dips or spreads. Mild flavor.
Tahini (sesame seed paste)
3/4 amount, dilute with water/lemon juice if too thick ratio
A sesame-based product (not a nut) offering creaminess and fats. Has a distinct, robust flavor. Confirm sesame is not an issue for the individual's 'nut-free' definition.
Mayonnaise (dairy or vegan)
1:1 by volume, adjust for richness ratio
Naturally nut-free, provides richness and a creamy texture for dressings, sandwich fillings, or as a topping.
Blended White Beans (e.g., cannellini or great northern)
1:1 by volume ratio
Naturally nut-free. When pureed, they create a creamy, thick base for dips, spreads, or to add body to sauces, with a neutral flavor.
Common all-purpose substitutions that work in most recipes, focusing on creamy texture, healthy fats, and mild flavor.
Hummus
1:1 by volume ratio
Offers a similar creamy, spreadable texture and savory profile, though with a distinct chickpea/tahini flavor. Best for dips, spreads, and sandwiches.
Mashed Green Peas
1:1 by volume ratio
When blended or mashed smoothly, green peas provide a similar color and surprisingly creamy texture. They have a mild, slightly sweet flavor. Excellent for 'guacamole' type dips or creamy sauces.
Mayonnaise (dairy or vegan)
1:1 by volume, adjust for richness ratio
Provides high fat content and a very creamy texture, making it suitable for sandwiches, dressings, or creamy dips. Flavor is tangier and richer than avocado.
Tahini
3/4 amount, dilute with water/lemon juice if too thick ratio
A sesame seed paste that offers creaminess and healthy fats. Has a distinct, slightly bitter, nutty flavor. Best for dressings, sauces, or spreads where its flavor is welcome.
Blended Artichoke Hearts
1:1 by volume ratio
When pureed, especially with a little olive oil or water, artichoke hearts can create a creamy base for dips or spreads, similar in texture but with a tangier, savory flavor.
Substitutions specifically for baking applications where avocado provides fat, moisture, and some binding.
Mashed Banana
1:1 by volume ratio
Excellent for adding moisture, sweetness, and binding. Will impart a banana flavor to baked goods.
Unsweetened Applesauce
1:1 by volume ratio
Adds significant moisture and some binding, but less fat. May require a slight reduction in other liquids in the recipe. Mild apple flavor.
Plain Full-Fat Yogurt (dairy or non-dairy)
1:1 by volume ratio
Provides moisture, a slight tang, and some fat. Can affect the texture slightly, making baked goods denser. Ensure it's plain and unsweetened.
Pureed Silken Tofu
1:1 by volume ratio
Adds moisture and some binding without imparting much flavor. Best for recipes where a neutral flavor is desired.
Nut Butter (e.g., cashew or almond butter)
3/4 amount by volume ratio
Offers fat and binding but has a strong, distinct flavor that will be noticeable in the final product. Adjust other fats accordingly. (Note: Not suitable for nut allergies).
Substitutions for general cooking, sautéing, or use in savory dishes where avocado adds creaminess, fat, and texture.
Hummus
1:1 by volume ratio
A creamy, savory option for dips, spreads, or dolloped into bowls. Similar texture but a different flavor profile.
Mashed Green Peas
1:1 by volume ratio
When pureed, they offer a creamy texture and green color, making them an excellent base for dips or spreads (e.g., 'pea-camole'). Mild, slightly sweet flavor.
Cashew Cream (blended cashews and water)
1:1 by volume ratio
Achieves a very creamy, neutral-flavored base for sauces, dressings, or dips. Requires soaking and blending cashews.
Mayonnaise (dairy or vegan)
1:1 by volume, adjust for richness ratio
Adds richness and a creamy texture to dressings, sandwich fillings, or as a topping. Has a more pronounced flavor than avocado.
Blended White Beans (e.g., cannellini or great northern)
1:1 by volume ratio
When pureed with a little liquid (water, broth, or olive oil), they create a creamy, thick base for dips or to add body to sauces, with a neutral flavor.
Low-carb, high-fat alternatives suitable for a ketogenic diet, mimicking avocado's creamy texture and fat content.
Mayonnaise (full-fat, sugar-free)
1:1 by volume ratio
A high-fat, creamy substitute for dressings, dips, or spreads. Ensure it's sugar-free for strict keto compliance.
Coconut Cream
1:1 by volume ratio
High in fat and very creamy, with a mild coconut flavor that can be masked in savory dishes or embraced in sweet ones. Excellent for sauces or smoothies.
Cream Cheese (full-fat)
1:1 by volume ratio
A rich, creamy, and tangy option high in fat. Great for dips, spreads, or adding to sauces. (Note: Contains dairy).
Olive Tapenade
Use to taste ratio
While not creamy in the same way, it's a high-fat, savory spread made from olives and olive oil, offering a different but delicious keto-friendly fat source for toasts, crackers, or as a topping.
Mashed Cauliflower (with added fat)
1:1 by volume for bulk, adjust fat as needed ratio
When cooked until very tender and mashed with butter or olive oil, it can provide bulk and a surprisingly creamy texture to savory dishes, though it lacks the high fat of avocado on its own.
Plant-based alternatives that provide similar fat, moisture, or binding properties to avocado in egg-free recipes.
Mashed Banana
1:1 by volume ratio
Excellent for adding moisture and some binding to baked goods without eggs. Imparts a banana flavor.
Unsweetened Applesauce
1:1 by volume ratio
Adds moisture and some binding to egg-free recipes. Mild flavor, less fat than avocado.
Flax Egg (1 tbsp ground flaxseed + 3 tbsp water)
Use equivalent to 1 egg, adjust for avocado's volume ratio
Primarily for binding and moisture in baking. Less effective for fat replacement. Let sit for 5-10 minutes to thicken before use.
Pureed Silken Tofu
1:1 by volume ratio
Provides moisture and some binding without adding significant flavor. Ideal for creamy textures in sauces or desserts in egg-free diets.
Vegan Yogurt (plain, unsweetened)
1:1 by volume ratio
Adds moisture and a bit of fat to baked goods or creamy recipes. Can introduce a slight tang. Ensure it's plain and unsweetened.