Use Avocado as a Healthy Butter Substitute

We encourage you to use avocados from California Avocados Direct as a healthy alternative to butter, mayonnaise, sour cream, cream cheese, cheese, onion dip, etc!  View Products & Gift Boxes

Add a twist and nutritional boost to your eating routine by substituting avocado for popular ingredients that you use in your daily meals. Our avocados are loaded with nutrients and healthy fats, and there are many ways to work them into your diet or use them as a substitute while cooking. 

Consider using avocados instead of mayonnaise in your tuna fish, in your brownies instead of butter, and tossed in your salads as an alternative to heavy dressing.  There are many benefits to using avocado as a healthy substitute for butter, mayonnaise and many other ingredients.  These benefit include adding 20 vitamins and minerals to your diet and boosting the nutrition uptake of other foods eaten along with avocado.

Here's the skinny—take a look at how avocados compare to common ingredients:

"Image courtesy of the California Avocado Commission"

Reference: USDA National Nutrient Database for Standard Reference, Release 18 (2005) and FDA Food Labeling Guidelines for Voluntary Nutrition Labeling of Raw Fruits, Vegetable and Fish (Vol. 71, No. 159); Appendix C to Part 101 – Nutrition Facts for Raw Fruits and Vegetables (2006). 

Top 5 Reasons To Substitute With Avocados:

Eliminate saturated animal fats and replace them with healthy fat from avocados.
  1. Avocados are packed with vitamins and minerals.

  2. Avocado oils help reduce cholesterol and fight against heart disease. Avocados contain heart-healthy monounsaturated fat. This kind of fat can lower LDL (bad) cholesterol and maintain HDL (good) cholesterol, while decreasing belly fat.

  3. Avocados reduce your intake of unhealthy calories. For example, a 3.5 oz. serving of avocado contains 14.66 g of fat, while the same size serving of butter contains 81 g of fat. By substituting avocado for butter in your baking you are greatly reducing your calorie intake.

  4. Convenient availability of hand-picked fruit delivered to your door by California Avocados Direct.

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Cooking With California Avocados

California avocados are a cook's dream: malleable, full of experimentation opportunities, and rich in antioxidants to boost the nutritional value of any meal. An avocado lends itself to a variety of seasonings and ingredients that mix well with almost all salad and sandwich fillings. Release your inner artist and concoct your own healthy recipes using avocados from California Avocados Direct.  Fresh California avocados are the perfect ingredient for the gourmet cook.  With access to quality avocados with a taste and flavor that is peak of season, the opportunities are endless.  Buy avocados for your kitchen experiments today or send a gift box of fresh avocados to a friend foodie.

Avocado as a Alternatives to Mayonnaise

For a healthy and fresh alternative to mayonnaise, consider using avocados, which do not have added sugar or preservatives, are low in sodium, and have very few calories from fat.  Avocado is a wonderful substitute for mayonnaise because it not only replaces saturated fats with healthy fats, avocado also includes numerous vitamins and minerals that help maintain a healthy body.

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Check out this Egg-free, Soy-free, Dairy-free Mayonnaise Substitute for a Tuna Salad Melt:

1 8oz avocado, sliced or cut in chunks

1-2 heaping teaspoons lemon juice


2 tsp. milk alternative (rice milk, hemp milk, etc.)

a couple of dashes of paprika

a pinch of salt

a pinch of sugar

Combine all ingredients in a food processor or blender. Pulse to combine. Taste, and add additional bits of any ingredients to your flavor preference. Stir into tuna salad in place of the mayonnaise.

(Based on a recipe from Whole Foods Allergy Cookbook)

Trade Butter For Avocados While Baking

Avocados are a great way to lower calories in baked goods when substituted for butter. When you bake, substitute half the amount of butter in your recipe for mashed avocado. This will not only lower the calorie content, but also yield a softer, chewier final product, where the taste of avocado is indistinguishable. Here are some tips when you substitute avocados while baking:

 When using avocado in lieu of butter, substitute 1 cup of pureed avocado for every 1 cup of butter.

  • Reduce your oven temperature by 25 percent and increase your baking time. This will help to prevent your cake from rising up in the middle or, alternatively, caving in. It'll also prevent the cake from browning too quickly.
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California Avocado & Balsamic Salad

For a surge of flavor and a reduction in fat, add California Avocados and Balsamic vinegar into a cup of salad greens. Here's how avocados rate against creamy salad dressing:

Compare Avocado and Salad Dressing

"Image courtesy of the California Avocado Commission"

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Potato Topper

Trade mashed California Avocados for sour cream and butter on your baked potato to nix cholesterol and boost your fiber and potassium intake.  Avocados are a natural nutrient booster when eating in combination with other fruits and vegetables.

Avocado and Butter

"Image courtesy of the California Avocado Commission"


Avocado as a Replacement for Cream Cheese

Avocado is a wonderful replacement for cream cheese on your favorite breakfast bagel.

 Avocado Cream Cheese Substitute

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Avocados vs Mayonnaise

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Avocado or Onion Dip

"Image courtesy of the California Avocado Commission"

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