Feb 6

Lighter Avocado Dip

in Appetizers, Fruits & Vegetables, Oyatsu/Snack

Lighter Avocado Dip and Chips

Okay, I know that the Super Bowl has come and gone, but after talking to some people about this avocado dip concept over the weekend, I realized I had never shared it with you!  So even though you enjoyed your Super Bowl food yesterday, I’m sure that you may still have a need for a dip recipe for some sort of gathering in the future.  If you live for the Super Bowl and refuse to attend social gatherings at any other time of year, then just file this one away for next year.  This is a recipe for a “lightened up” version of guacamole.  However, because of what I add, I hesitate to call it guacamole, so I’m calling it an avocado dip.

Party Perfect Avocado Dip

Avocados are crazy good for you.  I tend to think of them as a nutrient bomb, delivering an explosion of nutrients, like fiber and folic acid, with every bite, as well as monounsaturated fats (the good kind that actually lowers cholesterol levels).  Unfortunately that doesn’t mean that you can go on a crazy avocado binge without some consequences.  With that fat (a medium-size avocado contains 30 grams of fat) comes the inevitable companion—calories.  So avocados are meant to be eaten in moderation, which is something I struggle with when guacamole is concerned.  It’s all too easy to have just one more chip piled high with guacamole, and before you know it, I’ve had 5 “just one mores.”

So occasionally I like to stretch my avocados a bit when making guacamole, by adding in other ingredients with lower calorie counts, so that I can still eat a bit more of my beloved guacamole without having to worry as much about sneaking one more bite in.  For this version I roast cauliflower florets until they are fragrant and golden brown, then puree them  into a paste with some nonfat Greek.  This puree replaces one of the avocados in my “4 avocado guacamole formula.”

Making avocado dip

The dip is delicious and packs a punch of flavor.  I guarantee you that people will be more than a bit surprised to find out what the secret ingredient is!

Lighter Avocado Dip

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Lighter Avocado Dip

Makes 10 servings

1 medium head cauliflower, cut into florets
1 tablespoon olive oil
1/4 teaspoon salt
3 ounces nonfat plain Greek yogurt
3 ripe avocados, peeled, seeded, and cut into large chunks
1/2 cup cilantro leaves, chopped
1/4 cup finely chopped red onion
1 red jalapeno, seeded and finely minced
1/2 teaspoon ground cumin
1/4 cup fresh lime juice
Sea salt, to taste

1. Put the oven rack in the middle position and preheat the oven to 450 degrees Fahrenheit. Toss the cauliflower florets with the olive oil and 1/4 teaspoon salt in a large bowl, then spread it out in a single layer in a large shallow baking pan.

2. Roast in the oven, stirring occasionally, until tender and golden brown, 25 to 35 minutes. Let cool briefly, then puree with the Greek yogurt in a food processor until smooth and set aside.

3. Mash the avocado chunks coarsely in a large bowl, then stir in the cauliflower puree until well incorporated. Add the remaining ingredients and mix gently. Taste and adjust the seasoning as desired.

{ 21 comments… read them below or add one }

Emilie @ Emilie's Enjoyables February 6, 2012 at 9:33 am

What a great idea! I know I can say fairly confidently that I ate about 1.5 avocados worth of guacamole yesterday :)


Megan February 6, 2012 at 9:35 am

Sounds delicious! I will definitely try this out!


abby dodge February 6, 2012 at 9:53 am

Two of my favorite foods on the planet: cauliflower and avocados! Can’t wait to test-drive this recipe Thanks for sharing.


LiztheChef February 6, 2012 at 10:06 am

Great idea to add the c’flower…My husband’s favorite veg.


Bev Weidner February 6, 2012 at 10:43 am

You. Are. Kidding. !


Daisy@Nevertoosweet February 6, 2012 at 10:49 am

Yum :) I love guacamole but it can be so fatty hehe so thanks for the recipe :) Definitely going to try it out next time I have nachos hehe


Erin February 6, 2012 at 12:45 pm

What a neat recipe. I rarely make fancy guacamole and end up just mashing up an avocado with some chopped up tomatoes and crushed garlic. That’s it! But I am always interested in trying variations with more ingredients.


Julia February 6, 2012 at 1:11 pm

This is incredible! I love all of this and can’t wait to try this.


Brandon @ Kitchen Konfidence February 6, 2012 at 1:13 pm

How interesting! I love cauliflower, so I’m definitely going to give this a try.

I had so much guac yesterday. So fatty, but so good :)


chinmayie @ love food eat February 6, 2012 at 8:28 pm

That’s quite a recipe! great idea :)


Mimi Avocado February 6, 2012 at 10:40 pm

What a great idea! A fine way to get more veggies into the diet and still enjoy the avocados!


Maureen February 7, 2012 at 5:07 am

I love the lighter side of avocado and the inclusion of cauliflower. You’re clever!


Terra February 7, 2012 at 8:52 pm

What a great way to incorporate veggies into your food for kids! This sounds wonderful:-) Hugs, Terra


Urban Wife February 8, 2012 at 12:21 pm

I can’t believe cauliflower is in this dip! Amazing. I can’t wait to give this a try.


Kalyn February 8, 2012 at 1:31 pm

I really love this idea; brilliant!


Grandma February 29, 2012 at 10:52 am

You have created another winner. Good for you! Loving you, Grandma


Gleeful March 4, 2012 at 8:55 am

I just came across your blog after reading the entry on gyoza on Steamy Kitchen (which looked absolutely delicious, by the way). What an interesting idea to use cauliflower in guacamole to lighten it up. I’ll have to give it a try!


Fuji Mama (Rachael) March 9, 2012 at 4:03 pm

@Grandma — You’re the best! Love you back!!


Heather June 5, 2012 at 7:43 am

I happened to come across your blog and I just made this recipe, amazing! :) Thanks for sharing it with us!


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Shamali March 16, 2018 at 7:53 am

I was looking for a recipe to make a dip with avocado and cauliflower together, so I found your great avocado recipe , now I am going to add my boiled cauliflower and green chilli in to this, I am sure they are both gonna walk in harmony hand in hand together. Thank you for the recipe !!


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