The Avocado Smash is one of my all-time favorites for a healthy and delicious plant-powered lunch. It’s super easy to make and totally customizable to your tastes. Add your own veggies and other toppings of choice to make the avocado smash your own favorite healthy and delicious lunch!


My sweet cousin Jori is about to have her first baby any day now {SO super excited for her!!!}, and if she were to ask me, her Spicy cousin, the following question…

“What should I feed my little girl when she first starts eating solid foods?”

I would tell her in a pretty avocado green heartbeat…

“Avocado!” {You guessed that right?!!}

Delicious, nutritious, and easy to eat, the fresh avocado, one of nature’s perfect foods, is one of the first foods I fed my own “babies,” now 12 and 10, and they are still big-time avocado lovers, just like Mr. Spicy and myselfΒ  πŸ™‚

So, what’s to love about avocados other than their creamy, dreamy deliciousness???

Let’s spread some avocado love today…

Avocado Nutrition 101

  • Avocados are rich inΒ monounsaturated fats {MUFAs}, which are good for your heart, help keep you satiated, and may help fight belly fat!
  • Avocados are very low in sugar {less than 1 gram/serving}, while providing nearly 20 vitamins, minerals, and phytonutrients, including vitamins E and C and folate, iron, potassium, and lutein, a natural antioxidant that may help maintain eye health, especially as we get older.
  • Avocados are “nutrient boosters,” which basically means that they help the body absorb fat-soluble nutrients, such as alpha- and beta-carotene and lutein. Β How cool is that???
  • Avocados are naturally gluten-, cholesterol-free, sodium-free, and suitable for anyone on a vegan or vegetarian diet.
  • And, yes, SUPER versatile in the kitchen, fresh avocados can be used in ANY dish, including dessert, smoothies, soups, and in my all-time favorite SUPER easy recipe, The Avocado Smash!

What’s an Avocado Smash you’re asking???

It’s pretty much one of the most delicious, easiest, and healthiest meal inventions ever!

If you’re cutting back on carbs a little, the “Naked” Avocado Chickpea Mash will be your new lunchtime BFF! Simply spoon some yummy avocado smash filling into an avocado “boat”, and pile high with whatever veggies you choose.  Super fun idea for a party too!

SO easy and delicious! Avocado Chickpea Mash | Recipe is gluten free & vegan with a paleo option.

The Avocado Smash

One of my all-time favorites for a healthy and delicious lunch, the Avocado Smash, is super easy to make, and totally customizable to your tastes. Add your own veggies, and other toppings of choice to make the avocado smash your own favorite healthy and delicious lunch!
5 from 2 votes
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 serving


  • 1/2 fresh avocado, flesh scooped out of avocado skin
  • 7.5 ounces chickpeas {canned or dried, soaked and cooked}
  • sea salt and freshly ground pepper to taste
  • veggies of choice such as broccoli slaw, sliced cucumbers, and micro greens
  • optional: bread or tortilla/wrap for serving, or serve “naked” in an “avocado bowl”


  • Combine the avocado, chickpeas, salt and pepper in a small bowl and mash to desired consistency with a fork or potato masher.
  • Spread smashed avocado mixture on top of bread, tortilla/wrap, or spoon in to the emply avocado skin.
  • Top with veggies of choice and serve.


I enjoyed my avocado smash in one Rudy’s gluten-free tortilla, and in one avocado boat. If you make two avocado boats, you will need to scoop the filling out of the other half of the avocado and add it to the smash mixture. Nothing wrong with a little extra avocado!


Calories: 510kcal | Carbohydrates: 67g | Protein: 21g | Fat: 20g | Saturated Fat: 3g | Sodium: 22mg | Potassium: 1106mg | Fiber: 23g | Sugar: 11g | Vitamin A: 204IU | Vitamin C: 13mg | Calcium: 116mg | Iron: 7mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Entree, Lunch
Cuisine American, Dairy Free, Grain Free option, Low FODMAP & Vegan Option
Keyword Avocado recipe
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  1. Duah Liz link in profile you said hah! Love this and I couldn’t agree more… esp with the first food for kids!!

  2. what a great idea to combine it with chickpeas

  3. I served it to all my babies as a first food too: 8, 5, 3, 1! The funny thing is the 3 y old never really liked them until NOW…when he’s almost 4. But I never gave up and just kept offering to him. It just took him almost 4 years to decide they are delicious!

  4. Jeanette | Jeanette's Healthy Living says:

    Love your avocado smash EA! We love avocados in our home – just wish we lived in California! I’ve made avocados with an egg baked in the middle served with a miso sauce – the kids love it.

  5. The. Candid RD says:

    This sounds awesome!! Even though avocados contain FODMAPs, I still include them in my diet whenever I can. I like eating them mashed into spaghetti squash, topped with olive oil. De delicious!

  6. These look fantastic and I will definately try them in a wrap. Do you think the avoado will stay green if I make them in the mornining and pack in a wrap for lunch?

    1. The Spicy RD says:

      Hi Betsy! Thanks so much for your comment, and, the great thing about smashing the avocado together with the chickpeas, is that the “smash” is more of a tannish color than green, so you should be fine making this in the morning and packing it for lunch πŸ™‚ Enjoy!!

  7. Deanna Segrave-Daly says:

    What’s NOT my favorite way to eat an avocado? Seriously obsessed. I often eat them on an open faced BLTA on good crusty whole grain bread with a drizzle of olive oil with a sprinkle of S&P. Avocado was one of my daughter’s first foods, too – of course now she’s going through a picky stage but I have faith she’ll come back around (because she sees me eating them ALL THE TIME.) Digging this Smash!

    1. The Spicy RD says:

      Did you say bacon with avocado??? Oh, yes, yum!!! Confession time…in high school, back when I was running cross country and could handle the extra calories, my friends and I would go to the deli after practice, and get huge turkey, bacon, and avocado sandwiches on sourdough bread. Of course we would still eat dinner a few hours later πŸ™‚ I’ve got no doubt your daughter will come around. My own kids “come” and “go”, but overall they seem to be heading in the right direction πŸ™‚

  8. kellie@foodtoglow says:

    I go through a ridiculous amount of avocados. I most often have them for breakfast as they are a super start to the day smashed onto wholegrain sourdough toast, and topped with tomatoes, lime and something like dukkah. Chickpeas will make it even heartier and satiating, especially with greens. I think you will have convinced a few avocado-phobes with this simple recipe and reassuring facts – avocados are GOOD for weight watchers! Wish we could growm them here. You lucky thing, you. πŸ˜€

    1. The Spicy RD says:

      Plain old avocado smashed on to glutenfree toast is another favorite of mine too! I wish you could grow your own avocado trees in Scotland too Kellie! Sending you a virtual tree πŸ™‚

  9. The Spicy RD says:

    I need to try making salad dressing with avocados-sounds delicious Andrea! Glad you like the naked smash πŸ™‚

  10. Andrea@WellnessNotes says:

    I LOVE avocados. Sometimes I just eat the plain with a bit of salt. I also love them as the base of a salad dressing. And as guacamole of course. So many delicious ways!

    Love your naked avocado smash! Great idea!