• Annie Bell, RD

Learn how to make Protein-Packed Guacamole.


Avoid the crowds while you enjoy some fiesta-inspired favorites at home, but with fewer calories - protein-packed cheesy guacamole and higher protein/fiber chips.

Guacamole is a healthy, nutritious, good thing to enjoy any time – but it’s high in calories -depending on your recipe, you’re looking at around 155 calories in ½ cup. In this recipe, you will substitute 16 oz of high-protein, low-carb, fat-free cottage cheese for 2 c of avocado. It may sound odd, but the cottage cheese gives a nice creamy, smooth texture to the guac., while you are tripling the protein to about 6 g per ½ c serving and reducing the calories by over 35%, from 155 down to 100.

Ingredients:

1.5 c mashed/pureed ripe avocado (about 3 medium)

16 oz low fat cottage cheese

1 c pico de gallo

3 tbsp lime juice

1 tsp ground cumin

2 cloves garlic (minced)

1 tsp dried chipotle pepper (optional)

Salt/pepper to taste

(Makes about 4.5 c guacamole)

1. Blend cottage cheese in food processor/blender until smooth

2. Combine remaining ingredients in a small bowl, mashing avocado with a fork.

3. Stir pureed cottage cheese into avocado mixture

Nutrition Info per ¼ c (4 tbsp) serving:

45 calories, 2 g carbohydrate, 3 g protein, 3 g fat

COMPARE:

Recipe as above but with all avocado/no cottage cheese:-¼ c (4 tbsp):

75 calories, 4 g carbohydrate, 1 g protein, 6 g fat

By substituting 2 c avocado with 2 c cottage cheese, you triple the protein and reduce the calories by just over 40% in each ¼ c serving

By choosing BeanitosTM over regular tortillas chips, you can save about 20 more calories and add 5 more grams of protein per oz of chips consumed.

Nutrition Info – 4 tbsp guacamole + 1 oz Beanitos:

175 calories, 16 g of carbohydrate, 8 g protein, 9 g fat

Try this tasty, fiesta-inspired recipe and tell us below that you tried and let us know what you think. If you need help with your nutrition, reach out at www.fittherapyoftexas.com.

#easyrecipes #proteinguacamole

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