Today’s avocado sauce recipe will show you how to make a kitchen essential. That’s a bit of an exaggeration, but the sauce is really useful. It’ll run out before you know it, and come together in no time at all.
What Does It Taste Like?
Made with avocado, lime juice, yogurt, garlic, cilantro, and jalapenos, the sauce is basically a smooth guacamole without onion or tomatoes. It’s slightly tangy, rich, and fresh—a perfect salad dressing for when you just want something light.
Like a blank canvas, this sauce can also be tailored to your preference or to suit whatever dish it goes with.
What Does Avocado Sauce Go With?
If you’ve always wanted something rich and flavorful for your salad like Ranch, but healthier, this sauce is what you need. It has those exact features but is much less salty and with much more healthy fats. A guilt-free comfort food we'd say.
Pasta is also a good choice. Char some cherry tomatoes with olive oil in a pan, add your cooked pasta, and then this sauce. That’s dinner put together in like 10 minutes.
As shown in our ‘avocado burger recipe’, the sauce acts as a healthier mayonnaise with a lot more flavors. It also smears beautifully on bread to add flavors to a simple chicken sandwich, a beef taco, or a kebab.
Finally, this sauce can act as a dip for veg sticks, baked tortillas, garlic bread, or whatever snack you’re craving. Then we’d recommend you add a dash of spice to it, like cumin or paprika—the dip tastes much better this way.
What do you usually use avocado sauce for? Comment down below.
Its Nutritional Profile
This recipe makes about 1 1/4 cups worth of sauce (4 uses), totaling at 576 calories. For comparison, this same amount of calories is found in 6 tbsp of a typical mayonnaise or 1/2 cup of Ranch dressing.
In terms of fat, that much sauce contains 56 g fats, 47 g of which are healthy fats from avocado and Greek yogurt. This is what makes this sauce healthier than many salad dressings.
Although not a fantastic discovery, we found that there are loads of salt in Ranch, and so used it less in our sauce. In each serving, there’s now just 300 mg sodium.
Things to Add to the Sauce
Some chopped garlic, onions, and tomatoes transform the sauce into the classic guac. If the texture is too thin, feel free to add some more avocados into it, mashed or blended depending on your liking.
Add a dash of cumin to the sauce and drizzle your chicken shawarma with it, especially if the chicken hasn’t been marinated. Similarly, some curry powder and Greek yogurt mixed into it makes a lazy curry sauce for whatever meat you’re having. Don’t cook the sauce, though—you won’t like avocado when it’s cooked.
If you like Chinese foods and their chili oil, mix that chili oil into the sauce for a quick creamy ramen sauce. Its richness mellows out the intense spiciness and combines with it to make the ultimate flavor combo.
This sauce is best kept refrigerated in an airtight container. It can last for up to 4 days.
Until then you might notice some liquid separating from the mixture and floating atop. That’s normal—liquids in the mixture (lime juice and cell liquid from avocado) are lighter than the solids, so they float. A few stirs will get it back to its original condition.
Citruses have these enzymes that turn their juice bitter if left exposed to open air. If you’re not going to use all of the sauce, it’s best to leave the lime juice out, and only squeeze it in when needed.
Although safe to consume in the freezer for 3 months, the sauce takes on this unappealing taste and texture when thawed. We don’t recommend freezing it.
Cut 6 avocados (about 2 medium): run the knife around the fruit, and twist the halves in opposite directions to open. Hold the pit-containing half on one hand, and with the other tap the knife into the pit, and pull to remove it. Scrape the flesh out and measure 6 oz.
Chop 1/4 cup cilantro.
Add all ingredients to the food processor: 6 oz avocado, 1/4 cup cilantro, 1 tbsp garlic, 1/2 tsp black pepper, 1/2 tsp salt, 0.5 oz jalapeno, 2 tbsp olive oil, 2 tbsp Greek yogurt.
Blend in 20 - 30 seconds until smooth. Squeeze in 1 tbsp lime juice.
Serve as a dip, salad dressing, pasta sauce, etc.
Amount Per Serving (1 serving)
Calories 145Calories from Fat 124
% Daily Value*
Saturated Fat 2.1g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 9.1g
Vitamin A 509.2IU
Vitamin C 11.4mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.