one of the most popular fruits on the keto diet is
the avocado and it's popular because it's filled with fat so it's going to
keep you full when you eat it and it's also lower in carbs i mean sure
the total carbs are kind of higher but it's filled with lots of fiber
so the net carbs i think in one avocado a medium sized avocado there's like two
and a half grams of net carbs so it's the ideal keto food now the way
that most of us use avocado on the keto diet is either by
making guacamole or just having a couple slices of this on the side of our meal
but there's actually a ton of different ways that you can have avocado on the
keto diet and that's what i'm going to show you
how to do today
now before we get started on the ways that i like to use avocado on the keto
diet make sure you guys subscribe to my
channel just hit that button down below and hit the notification bell so you
guys get notified every time i upload a new video
and i also wanted to go over how you can tell if an avocado is ripe
so we've all seen those funny memes about an avocado is
ripe and perfect one minute and then like a minute later it turns brown and
ugly and it's no joke this is real so when
you're at the supermarket the best way to find a ripe avocado is by three ways
the first way is the color so you want an avocado to be like a
dark green almost blackish color that usually says
that it's ripe if it's green it's usually not ripe yet it's under ripe
and then a total black color is usually over ripe
another way you can tell if the avocado is ripe is by giving it a good squeeze
so if you squish it together and it just kind of springs
back a little bit usually that's ripe if it's too squishy it's overripe if it's
rock hard then it's underripe and the last way is
by peeling off the stem so when you peel
off the stem if it's this beautiful green avocado color then it's ripe and
ready to pick if it's if you peel it off and it's
brown underneath that usually means it's over ripe
so those three ways together will help you in selecting the perfect avocado
now the first way that i like to have an avocado on the keto diet is just slicing
it in half and putting on my favorite topping
so i traditionally like to use salt this is something i like to do for lunch just
sprinkle a little bit of salt on top and that'll be my lunch for the day or
you could use everything but the bagel seasoning that you can
pick up at a lot of different grocery stores will have that seasoning and it's
delicious on top of an avocado
another way to have avocado on the keto diet is to make pudding out of it
so avocado the flesh of an avocado is very very thick
so you can use it as like a thickener or a base for puddings
a lot of the times so i'm going to show you how to make a chocolate protein
pudding to make keto chocolate pudding you're
going to need a blender or food processor and two avocados
so add two avocados to our blender and next we're gonna add our chocolate
flavoring and some protein powder and the protein powder it's a great way
to sneak in extra protein especially if you're making this for kids
and the protein powder i'm going to use today is this one it's by
love good fats i love this stuff they have keto approved protein powder
they have a chocolate and vanilla one they also make bars too i love their
salted caramel chewy bars it's really really good it's a great snack
option or a meal when you're on the go and you don't have time
they make all sorts of chocolate bars so definitely check them out i'll have
their information linked down below for you guys they
sponsored this video and i just thought what a better way to
showcase their delicious protein than to add it to this chocolate pudding
recipe so you're going to need one scoop of their protein powder if you
didn't want to use their protein powder you could substitute with cocoa powder
i'll have that listed down below for you guys you'll need 1 3
cup of macadamia nut milk or heavy cream or you could use the nut milk of your
choice it doesn't have to be macadamia nut milk
2 teaspoons of vanilla and a pinch of cinnamon
we're going to blend this together until it's smooth add it to your bowl
and then chill it for about 30 minutes and then when you're done it's delicious
and ready to eat you could top it with some whipped cream
for an added extra treat my kids love this stuff it's super super
creamy thanks to the avocado and packed with lots of protein thanks
for the love good fats
another way that you could use avocado as a thickener is to add it to your
smoothie so a lot of times smoothies would
traditionally have banana in it it would serve as the sweetener and the thickener
in a smoothie and obviously we can't have bananas on
the keto diet because they're full of carbs and sugar
so an avocado actually will replace that as a thickener
i have a recipe on my website it's how to make a creamy raspberry
avocado smoothie thing is delicious it makes the perfect keto breakfast
i'll have it linked down below for you guys on where you can find the recipe
also click up here because i show you how to make it in this video too
another way to use avocado on the keto diet is to use it as a fat substitute
i like to use it in baking so i'm going to show you how to make avocado
chocolate brownies to a food processor we're going to add
one avocado 1 3 cup of cocoa powder 2 eggs
1 3 cup of sweetener of your choice i'm going to be using a monk fruit blend but
you could use straight erythritol if you want to
a quarter cup of butter one teaspoon of baking powder
one teaspoon of vanilla half a teaspoon of salt we're gonna blend this together
in the food processor until it's smooth and creamy
then we're gonna add it to a parchment lined baking dish and we're gonna bake
it in a 325 degree oven for around 35-45 minutes you know your brownies are
ready when they come out of the oven and it's not jiggly at all when you give it
a good shake these brownies are super moist and fudgy
thanks to the avocado and i designed this recipe to be
nut-free and sugar-free too you could even make it dairy-free if you wanted to
just substitute some ghee for or some coconut
oil for the butter another sweet way to enjoy an avocado is
in a popsicle and i have a recipe on my website
for keto avocado popsicles these popsicles are dairy free
creamy and just ever so slightly sweet they're delicious
to make the popsicles all you need is two avocados
a half a cup of macadamia nut milk two to three tablespoons of erythritol or a
monk fruit blend plus one teaspoon of vanilla extract
blend it together and then pour it into your popsicle molds
freeze them and then you have popsicles
i know this sounds weird but it trust me it actually they're very very good
popsicles
now i want to show you some more savory recipes that use avocado
first up is a condiment so i want to show you how to make avocado mayo
now i'm not going to actually use the flesh of the avocado in here although a
lot of people do that to make an avocado based
mayonnaise i'm going to show you how to use avocado oil
to make mayonnaise the first thing you're going to need is a food processor
now there's other ways that you can make mayonnaise besides using a food
processor you could actually do it by hand
using a wire whisk and i've done that before
it just takes up a little bit longer but you're just gonna be whisking up
the egg yolks with some lemon juice and then slowly drizzling in your oil
whatever method you use the key is to slowly drizzle in the oil
otherwise if you add it in too quickly your emulsion is going to break and
you're left with separated fat with liquid and it's just
like it's a big liquidy mess it's more of like you could actually make an aioli
like that too but it's not mayonnaise so the key is
to ever so slowly add in your oil so to our food processor we have two
egg yolks i'm going to add two tablespoons of lemon juice
this is actually just going to help stabilize that emulsion
one and a half teaspoons of salt and two tablespoons of water
you want to start by mixing that together and then now we're gonna slowly
drizzle in two cups of avocado oil and as it mixes
it starts to thicken up and just continue to slowly
drizzling it in throughout the whole process to get that oil
all mixed up into tiny little bubbles and into
form and emulsion however an emulsion is formed i don't remember that from
physics or chemistry class but i know what happens once all of your
avocado oil has been added now your mayonnaise is
done and you can store it in a mason jar or some sort of a container
it'll stay fresh in the refrigerator for about a week maybe two weeks it depends
on how fresh your egg yolks were but safely in the refrigerator for about
a week or two and now i know i told you that we
weren't going to be talking about guacamole
but i do want to talk about it because i'm going to use guacamole to make
my next dish which is a guacamole taco dip and this is delicious
if you guys remember those seven layer bean dips that used to be around
super popular around party times and plucks well this is like a keto version
of it and it starts by layering down guacamole onto a dish and then you can
add the rest of your toppings like red onions green olives you can do
green onions cheese pico de gallo sour cream
and on topping that i'm pouring down some cooked taco meat
topped with some shredded lettuce and some more cheese and it's delicious
serve it with some pork rinds maybe some celery there's even some keto tortilla
chips out there whatever you want to use this makes the
perfect party dish and it replaces that seven layer bean dip my next way to
use avocado on the keto diet is to make french fries from avocado
now i have this recipe on my website i make
french fries in the airfryer using avocados so to start you want to slice
up your avocados into little strips and i have three bowls here the
first bowl is gonna have some almond flour
with one teaspoon of cajun seasoning and a half a teaspoon of salt
the middle bowl is gonna have some eggs mixed up with some water
and the third bowl is ground pork rinds mixed up with some garlic powder
and cayenne pepper and i'm gonna have the full recipe listed for you guys down
below so you don't have to worry about jotting all this stuff down
but basically we're gonna take our sliced avocado dip it in the almond
flour layer first then the egg wash and then the pork
rinds put it on your tray and pop it into the
air fryer and we're gonna air fry this at 400 degrees for around six minutes so
you can easily have fries on nights that you make up
burgers because this really only takes maybe like 10 minutes to make it's an
easy keto side dish another way that you can have avocado is
to have a stuffed avocado and there's many different things that you can stuff
inside of an avocado i've showed you guys how to make an egg in the hole
before we're egging an avocado and bake that i've seen it where some
people will put like sushi toppings and put it on side
inside an avocado that's delicious but today i want to show you how to make a
buffalo chicken stuffed avocado
this recipe starts in the skillet so we're going to add in some
pre-cooked chicken this is around two cups of cooked shredded chicken
and then we're gonna add a half a cup of buffalo sauce
we're going to simmer this until it's thickened and the mixture has reduced
remove it from the heat stir in some lemon juice for a little bit of bite
and then you're going to add a quarter cup of sour cream and four ounces of
cream cheese stir it together until all the cheese is
melted and there's your topping it's all ready to stuff into your avocado
do
sprinkle with some additional cheese and pop it in a 375 degree oven for 10
minutes now since we've made buffalo chicken i
like to garnish it with a little bit of blue cheese
now up next is a way that you might have never had thought to have
avocado and that's to make avocado crackers or chips
this recipe is easy kids love it too it reminds me of those
wisp crackers that you can get but they're made with avocado
we're also going to be using a food processor for this recipe so in here i
have one avocado we're going to add three quarter
cups of grated parmesan cheese one teaspoon of lime juice one half
teaspoon of garlic powder some cayenne pepper and a little bit of
salt blend that together until it's smooth and then you're gonna
scoop out a little bit and put it on a parchment lined baking
tray and smash it down with the back of your
spoon we're gonna bake these in a 325 degree oven for 30 minutes
and now you have some chips it's a great snack and kids love them too plus this
recipe is actually customizable play around with different cheeses or
flavor combinations there's so many different things that
you can try well i think that was 10 ways that you guys can use avocado on
the keto diet if you guys have any more suggestions or more ways to use avocado
make sure you comment them down below because we'd love to hear your ideas
don't forget to subscribe to my channel and hit the notification bell so you
guys never miss any of my videos have a good one bye