Guacamole checks all the boxes. It’s an easy after school snack, a healthy dipping sauce for kids, and a great addition to any healthy family dinner recipe. With the quick addition of chickpeas, guacamole can also be a great protein source!
As a dietitian, I always want to pack in as much nutrition as possible into our favorite foods. This version of guacamole is loaded with extra fiber and protein, but has the same great flavor!
What makes this guacamole special?
Chickpeas
This recipe has mashed chickpeas mixed into the avocado. I have found that chickpeas change the texture and flavor of guacamole the least, but feel free to use any variety of beans you’d like!
The chickpeas give this guacamole nearly double the amount of fiber and protein. Fiber and protein are incredible important for kid’s development and growth. They also happen to be two of the most common nutrient deficiencies in children.
Olive oil
Olive oil helps makes this guacamole smooth in texture and high in healthy fats! Making guacamole slightly thinner than you might think can make it easier for kids to eat and use as a dipping sauce. The recipe calls for 2 tablespoons, but feel free to use as much as you need for your desired texture.
Healthy Fats
Whether your child is a toddler or adolescent, many of them need help squeezing in extra calories! Almost every time I have a child struggling to meet their calorie needs, I recommend dipping EVERYTHING. It boost calories, but also flavor! (which makes kids want to eat more).
Here are my other favorite high calorie dips:
Foods to Serve with High Protein Guacamole
Because the guacamole has covered our protein needs for the meal, focus on adding a quick carbohydrate source for dipping! This can be any non-starchy vegetable or even a whole wheat cracker or pita!
This guacamole also pairs well with any traditional Mexican cuisine such as tacos, fajitas, flautas, or taquitos. The perfect dip or spread for any dish!
Other Avocado Recipes You’ll Love
High Protein Guacamole
Ingredients
- 1 can (15.5 oz) chickpeas (garbanzo beans), unsalted
- 6 avocados
- 2 limes
- 2 tbsp olive oil
- optional spices to your child's taste (salt, pepper, garlic, cumin, paprika, jalapeno). This is a great recipe to introduce new spices slowly!
Instructions
- In a large mixing bowl, mash the chickpeas with a fork or potato masher. Mash until they form a puree (you may also use a food processor here - or your kid's hands!)
- Once the chickpeas are mashed completely, add in the peeled avocados. Mash again until all of the avocados are incorporated
- Add in the juice of 2 limes, olive oil, and optional spices
What’s your fav method of cutting up avocados ? I think salted jicama would be great with this recipe
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