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Avocados: Love at First Bite

By Molly Devine, RD, LDN

I really don’t know what I would do if you told me I had to give up my avocados. Thankfully, they are a staple of a balanced ketogenic diet and a great source of healthy fat, potassium, vitamin C, and fiber, so I don’t have to!  So versatile that they can be eaten on their own, mashed in dips, creamed in dressings, and even blended in desserts, avocados truly are a super food.

And of course they are at the top list when it comes to our Master Keto Food List with 100+ keto foods mapped out. 


When I say the love runs deep, I am not exaggerating. I rarely leave the house without an avocado or two stashed in my bag and recently showed up for a family beach vacation with a supply of 18 awesome little guys, just to get me through the week. The first solid food I fed each of my three children was avocado. And my 12-year old has perfected her own recipe for house guacamole that is served at every dinner party we host. The old saying “an apple a day keeps the doctor away” clearly came about before we discovered these gems from our southern neighbors. Apples don’t hold a flame to the amazing avocado for health benefits, taste, and culinary applications.

If you are on the fence about avocados or (gasp) have an aversion to them all together, I invite you to give this super fruit another shot. They are so much more than the runny guacamole you may have been served or the hard-as-rock and tasteless under-ripe fruit you may have mistakenly purchased at the grocery store. My tips below will expand your avocado-eating horizons and hopefully turn you on to one of nature’s most nourishing and tasty creations.

First, a primer on how to select the perfect avocado. If you’ve ever mastered the art of finding a perfectly ripe peach (down here in the south we know a thing or two about selecting a mid-summer peach), testing avocados for optimal ripeness is much the same. You want to find a fruit that is somewhat soft to the touch, but not mushy. It should have some give when pressed with one finger, a similar feeling to pressing your thumb into the meaty base of the opposite palm. Too hard and the fruit is not ripe; too soft and it is past its prime. Yes, there is a short window of peak avocado ripeness, but there are a few tricks to capture this moment without running to the market on a daily basis.

Dietitian-Approved and Keto-Friendly Avocado Recipes

Keto Avocado Toast

Who doesn’t love avocado toast? The traditional version is off-limits for keto followers, but here’s a tasty way to create “toast” that you’ll love.



  1. Combine egg, ground flaxseed, baking powder, and salt and pepper in a small dish and whisk with a fork. Let sit 5 minutes.
  2. Heat the olive oil in a non-stick skillet over medium-high heat.
  3. Pour egg/flax mixture into frying pan to form a large pancake. Cook 2-3 minutes on each side, flipping with a spatula until cooked through.
  4. Remove from heat. Trim edges to form a rectangle.
  5. Once cooled, toast in toaster oven so outside is browned and crispy.
  6. Top with sliced avocado. Sprinkle on salt and pepper and/or drizzle with olive oil if desired.

Avocado-Cilantro Lime Crema

This is a great dressing for cobb salads or a thicker sauce for chicken or fish.  Add extra cream or lime juice to create desired consistency. 



Combine all ingredients in a blender and blend until very smooth. Add more heavy cream for a thinner dressing, if desired.

Baked Egg and Avocado Cups

These make a delicious breakfast or can be made in advance, chilled, and cut up and added to a salad for a keto-licious meal.



  1. Heat oven to 425 degrees.
  2. Cut avocado in half length-wise, remove pit, and scoop out about 2 tablespoons of the ripe flesh to create a deep pocket. Place skin-side down on a baking sheet lined with foil.
  3. Carefully crack each egg and pour gently into the pocket of each avocado. Top with salt and pepper.
  4. Bake in oven 12-15 minutes, or until eggs are set. Remove from oven, top with fresh herbs and drizzle with olive oil.

Southwestern Tuna (or Chicken) Salad

Serve on its own along with a big pile of greens, or with celery sticks for a crunch.



  1. Mash avocado in medium bowl.
  2. Add tuna (or chicken), mayonnaise, chipotle peppers, cilantro, garlic powder, salt and pepper, and combine well with a fork.

Convenience Food at Its Best: Avocado and salt

This keto snack can travel with you, doesn’t require refrigeration, and is a perfect marriage of satiating fat, fiber, and electrolytes. Cut a ripe avocado in half, sprinkle with Kosher salt, and spoon out to eat. No recipe required!

Whether you’re keto, paleo, low-carb, or on no particular diet, avocados are a delicious and nutritious addition. I seriously cannot live without them!


To see other Keto-friendly recipes, click here.

Need a keto essentials food list? We have a comprehensive shopping list here.

New to the keto diet? Read the top 10 things you need to know before going keto.

Want a keto snack you can enjoy anywhere? Try our Keto Crisps!

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