Heart-Healthy Snacking: A Guilt-Free Guacamole You’ll Love

Looking for a snack that’s not only delicious but also packed with heart-friendly ingredients? Say hello to Healthy Guacamole — a creamy, flavorful dip that swaps out the usual high-fat add-ins for a lighter, protein-packed twist.

Why It’s Great for Your Heart

Our Healthy Guacamole is made from tasty ingredients that are also beneficial for your heart:

• Avocados provide heart-healthy monounsaturated fats that can help lower bad cholesterol.
• Garlic and onions are rich in antioxidants and anti-inflammatory properties.
• Tomatoes bring a dose of lycopene, which supports cardiovascular health.
• Lime juice and cilantro add a burst of fresh flavor—no need for extra salt!

Unlike traditional guacamole, this version blends in Greek yogurt for a creamy texture and an extra boost of protein, making it a heart-smart snack you’ll want to keep on hand. Pair it with baked tortilla chips, crisp veggies or whole-grain pretzels for the perfect balance of flavor and nutrition.

Ready to give your heart some love? Check out the full recipe below and whip up this delicioius guilt-free guac today!

Recipe – Healthy Guacamole

Ingredients

1/2 avocado, pit and skin removed

1 small yellow onion (4 oz.)

1 medium tomato (4 oz.)

1/4 red bell pepper (4 oz.)

1 jalapeno, seeds and pith removed

1 clove garlic

1/4 cup cilantro leaves, loosely packed (2 oz.)

1 cup nonfat plain Greek yogurt

2 tbsp. lime juice

1/8 tsp. sea salt

1/8 tsp. black pepper

Directions

Place all ingredients into a food processor fitted with a standard blade. Process until smooth and creamy, about one to two minutes. You can also make Healthy Guacamole in a blender.

If you don’t have a food processor or a blender, put the avocado in a mixing bowl and mash with a fork until it reaches the desired consistency. Finely dice the onion, bell pepper, jalapeno, tomato, garlic, and cilantro and add them to the bowl. Add the remaining ingredients and stir together.

Per Serving

Serves 8; serving size is 1/4 cup.

Each Healthy Guacamole serving provides: 45 calories, 1.5 g fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 50 mg sodium, 5 g carbohydrates, 2 g sugar, 1 g fiber, 4 g protein.

Looking for More Healthy Eating Tips?

Check out our blog post on heart-healthy diet tips.

Covenant Health offers many ways to help you improve your heart health, from specialized medical care and cardiac rehab to fitness centers in several East Tennessee locations. Visit covenanthealth.com to learn more or call 865-374-0411.