Substitutes for avocado in cooking include mashed green peas, steamed chayote, banana, silken tofu, cream cheese, cucumber, mashed edamame, hummus, mashed sweet potato, and pureed pumpkin. These alternatives offer similar textures or flavors for use in salads, desserts, sushi, spreads, and vegan recipes.
Mashed or whole green peas can mimic the pop of color and gentle sweetness of avocado in salads. They are best used fresh or defrosted from frozen. Use similar volumes as you would avocado. Keep in mind the texture will be slightly different. Try brands like Green Giant or Cascadian Farm.
Steamed chayote squash has a mild flavor and can take on the creaminess of avocado when mashed. It's a great low-calorie option in salads. Use in a 1:1 ratio. Expect a different texture and a milder taste. Goya is a brand that supplies chayote.
Mashed banana can replace avocado in desserts to provide creaminess and natural sweetness. It works well in a 1:1 ratio but will impart a banana flavor. Ripe bananas are best for sweetness. Organic brands like Dole or Chiquita are good choices.
Silken tofu blends into a smooth texture that's perfect for vegan puddings and mousses. It's a protein-rich substitute that mimics avocado's creaminess. Use in a 1:1 ratio. Mori-Nu is a commonly used brand for silken tofu.
Cream cheese can provide the creamy texture desired in sushi rolls and wraps. It's rich and adds a tangy flavor. Use less cream cheese than avocado due to its stronger flavor. Philadelphia is a popular brand for cream cheese.
Cucumber offers a refreshing crunch and can be used as a low-calorie, hydrating substitute for avocado in wraps and sushi. Slice thinly and use in larger quantities to fill the space usually occupied by avocado. English cucumbers are recommended for their seedless nature.
Mashed edamame provides a similar creamy texture with a hint of sweetness. It works well in spreads and dips as a high-protein, low-fat option. Use it in a 1:1 ratio. Expect a different, slightly earthier flavor. Popular brands include Seapoint Farms and Birds Eye.
Hummus, made from mashed chickpeas, offers a creamy consistency and is a great substitute for avocado-based spreads. It comes in various flavors and can be used in a 1:1 ratio. Brands like Sabra and Cedar's offer a wide range of options.
Mashed sweet potato offers a creamy texture with a sweet, earthy flavor suitable for vegan and vegetarian recipes. Use it in a 1:1 ratio. Expect a different flavor profile. Brands like Libby's offer canned options, although fresh is preferable.
Pureed pumpkin can be used as a substitute in recipes for its smooth texture and mild, sweet flavor. It works well in vegan desserts and spreads. Use in a 1:1 ratio. Libby's is a popular brand for canned pumpkin puree.
| Recipe Category | Substitutes |
|---|---|
| Salads | Green Peas, Steamed Chayote |
| Desserts | Banana, Silken Tofu |
| Sushi and Wraps | Cream Cheese, Cucumber |
| Spreads and Dips | Mashed Edamame, Hummus |
| Vegan and Vegetarian Recipes | Mashed Sweet Potato, Pureed Pumpkin |
While avocado is a unique ingredient, the substitutes listed above can help maintain the essence of your dish when avocados are unavailable or if you're seeking an alternative. These options allow you to keep cooking creatively and healthily, honoring our core value of becoming a confident, intuitive home cook.
