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 myself  🙂

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 in 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.  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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