20 Sustainable Swaps For Avocado You Have To Try

Avocados, while delicious, have a significant environmental footprint due to their water-intensive cultivation. Fortunately, there are plenty of sustainable and equally delicious alternatives that can replace avocados in various dishes. Here are 20 creative and eco-friendly swaps you must try. Each item offers a unique flavor and texture, ensuring that your meals remain as delightful as ever without compromising on taste. From creamy hummus to nutty sunflower seed spread, these alternatives will inspire your culinary creations and help you contribute to a more sustainable planet.

1. Hummus

Hummus, a classic Middle Eastern dip, offers a rich, creamy texture similar to avocado. Made primarily from chickpeas, this sustainable alternative is packed with protein and fiber, making it a nutritious choice. The chickpeas used in hummus are excellent for the soil, promoting healthy agriculture.

This versatile spread works well in wraps, sandwiches, or simply as a dip for veggies. Its nutty flavor pairs beautifully with a variety of dishes. Moreover, you can experiment with different spices and add-ins like roasted red peppers or garlic to enhance its taste.

2. Mashed Green Peas

Imagine a spread that’s bright, fresh, and full of flavor — that’s mashed green peas for you! Bursting with fiber and vital nutrients, these vibrant legumes make a wonderful substitute for avocado. Their vivid green hue adds a pop of color to any dish, be it toast, dips, or even sushi rolls.

Green peas are not only delicious but also a more sustainable crop, requiring less water and effort to grow. When mashed, they become creamy and inviting, easily absorbing any flavors you choose to mix in.

3. Sunflower Seed Spread

Sunflower seed spread is a nutty, rich alternative to avocado, often made with minimal ingredients. This spread is perfect for wraps or sandwiches, providing a unique twist with its earthy flavor. Sunflowers are a more sustainable crop, requiring fewer resources compared to avocado trees.

The spread is creamy and smooth, offering a satisfying mouthfeel. Sunflower seed spread can be made at home or purchased from stores, and it pairs well with both sweet and savory ingredients, making it a versatile addition to your pantry.

4. Silken Tofu

Silken tofu is a neutral-flavored yet ultra-creamy substitute for avocado. Its smooth texture makes it ideal for a variety of dishes, including smoothies, sauces, and even desserts like mousse. Tofu is made from soybeans, a crop that can be grown sustainably and is less resource-intensive.

This versatile ingredient absorbs flavors well, allowing you to customize it according to your culinary needs. It’s a fantastic way to add protein to your meals without relying on avocados, and its creamy consistency is sure to please your palate.

5. Edamame Mash

Edamame mash brings a delightful twist to your table with its vibrant color and velvety texture. These young soybeans are rich in protein and provide a creamy consistency similar to avocado when mashed. They’re perfect for spreading on toast or serving with crackers.

Edamame is not only nutritious but also a more sustainable option, as soybeans require fewer resources to grow. This mash pairs well with various herbs and spices, allowing you to get creative and add a unique flair to your dishes.

6. Tahini

Tahini, a creamy paste made from sesame seeds, offers a rich and slightly bitter flavor that can stand in for avocado’s depth. Its smooth texture makes it perfect for drizzling over salads or adding to dressings. Sesame seeds are a more sustainable crop, making tahini an eco-friendly choice.

This versatile ingredient is used in many Mediterranean and Middle Eastern dishes. You can enjoy it straight from the jar or blend it with lemon and garlic for an enhanced taste. Tahini is a wonderful addition to any pantry, offering both flavor and sustainability.

7. Nut Butters (Like Almond or Cashew)

Nut butters, such as almond or cashew, provide a creamy, rich alternative to avocado for spreading on toast or blending into smoothies. While some nuts can have high water usage, they often balance with their nutritional benefits and flavor diversity.

These butters offer a satisfying texture and can be enjoyed sweet or savory. Whether you prefer almond’s subtle sweetness or cashew’s buttery richness, nut butters are a versatile staple that complements various dishes, from breakfast bowls to sandwiches.

8. Greek Yogurt

Greek yogurt is a thick, creamy substitute that can easily replace avocado in many dishes. Packed with protein, its texture is perfect for dressings, dips, or even as a topping for sweet bowls.

This dairy delight offers a tangy flavor that complements both savory and sweet ingredients. It’s also a great way to introduce probiotics into your diet, promoting gut health. Whether you’re whipping up a quick dip or a nutrient-packed breakfast, Greek yogurt is a versatile and sustainable choice.

9. Chia Seed Pudding

Chia seed pudding is a smooth, pudding-like alternative when soaked, offering a fun and nutritious swap for breakfast bowls or parfaits. Rich in omega-3 fatty acids, fiber, and antioxidants, chia seeds expand to create a creamy texture reminiscent of avocado.

This pudding can be flavored with various ingredients, such as vanilla, cocoa, or fruit purées, providing endless customization options. It’s a delightful way to start your day or enjoy as a snack, balancing sustainability and flavor in one delightful dish.

10. Pesto (Nut-Free or Low-Oil)

Pesto, especially when made nut-free or with low oil, offers a thick, flavorful alternative to creamy avocado. By blending basil, spinach, or even carrot tops, you can create a pesto that’s both sustainable and delicious.

This sauce packs a punch with its vibrant flavors and can enhance pasta dishes, sandwiches, or even be used as a dip. Its versatility is unmatched, and by adjusting the ingredients, you can tailor it to suit your taste while maintaining an eco-friendly approach.

11. Roasted Sweet Potato Mash

Silky and subtly sweet, roasted sweet potato mash is a delightful spread for toast or addition to grain bowls. When roasted, sweet potatoes develop a rich, caramelized flavor that’s hard to resist.

Their natural sweetness complements a variety of spices, such as cinnamon or nutmeg, making them a versatile option for both sweet and savory dishes. As a more sustainable crop, sweet potatoes offer an eco-friendly alternative to avocados, providing both flavor and nutrition.

12. Cooked Zucchini (Blended)

Cooked and blended zucchini becomes a creamy, light substitute for avocado, perfect for dips and sauces. Zucchini’s subtle flavor allows it to blend seamlessly with other ingredients, enhancing rather than overpowering.

As a low-calorie vegetable, zucchini offers a nutritious, eco-friendly option for those looking to reduce avocado consumption. It can be seasoned to taste, providing a blank canvas for your culinary creativity. Whether used in a dip or as a sauce base, zucchini is both versatile and sustainable.

13. Pumpkin Puree

Pumpkin puree, a fall favorite, offers a silky texture and a mild sweetness that can replace avocado in wraps, toast, or dressings. This vibrant orange delight is packed with nutrients, including vitamins A and C, making it a healthy alternative.

Pumpkins are also more sustainable than avocados, requiring fewer resources to grow. Pair the puree with olive oil and lemon for a refreshing dressing, or enjoy it as a simple spread. Its versatility and nutrition make pumpkin puree a must-try swap.

14. Olive Tapenade

Olive tapenade, with its briny, smooth flavor, provides a rich alternative to avocado. Made from olives, capers, and anchovies, this spread offers a unique taste that brings depth to any dish.

Its creamy consistency makes it perfect for spreading on toast or adding to sandwiches. Olives are a more sustainable crop, making tapenade an eco-friendly choice. Whether enjoyed as an appetizer or a sandwich spread, olive tapenade offers both flavor and sustainability in one delicious package.

15. Smashed Cucumber with Sesame Oil

Refreshing and crisp, smashed cucumber with sesame oil offers a savory alternative to avocado. While not creamy, it brings a cool, fresh factor to bowls and salads, balancing flavors with its subtle sweetness and umami notes.

Cucumbers are a sustainable crop, requiring minimal resources to cultivate. The addition of sesame oil enhances the flavor profile, making it a unique and satisfying choice. This dish is perfect for those seeking a light, refreshing alternative to richer spreads.

16. Refried Beans

Creamy and hearty, refried beans are packed with protein and make a solid swap for avocado in wraps, burritos, or dips. These beans provide a satisfying texture and rich flavor, often enhanced with spices like cumin or chili powder.

Beans are a sustainable crop, making them an eco-friendly component of your meals. Whether used as a topping or a filling, refried beans offer versatility and nutrition, ensuring your dishes remain both delicious and environmentally conscious.

17. White Bean Mash (Like Cannellini or Navy Beans)

White bean mash, using beans like cannellini or navy, is smooth and mild, offering a blank canvas for your favorite herbs and spices. This mash can replace avocado in various dishes, providing a creamy texture and subtle flavor.

Beans are a sustainable and nutritious option, rich in protein and fiber. By adding lemon, garlic, or rosemary, you can elevate the mash to new culinary heights. It’s a versatile addition to your table, perfect for spreading on toast or pairing with roasted vegetables.

18. Vegan Mayo or Aioli

Rich and spreadable, vegan mayo or aioli mimics avocado’s creamy mouthfeel. Made from plant-based ingredients, this substitute is great for sandwiches, as a dip base, or a salad dressing.

Vegan mayo is often made from aquafaba or soy milk, mimicking traditional mayo’s texture without the eggs. It’s a versatile and sustainable choice, offering a familiar taste while being kind to the planet. Whether slathered on a sandwich or used in a dressing, vegan mayo provides a delightful alternative.

19. Cauliflower Purée

Steamed and blended cauliflower can surprise you with its creamy, low-calorie nature, making it an excellent avocado alternative. Its mild flavor allows it to pair well with various seasonings and herbs, creating a versatile base for dishes.

Cauliflower is a sustainable crop, offering both nutrition and flavor without compromising the environment. As a purée, it can be used in dips, sauces, or as a base for other culinary creations, providing an eco-friendly option for mindful eaters.

20. Butternut Squash

Butternut squash, when roasted and mashed, provides a naturally smooth texture with a mild sweetness that’s hard to resist. Rich in vitamins and nutrients, it offers a healthy alternative to avocado in dishes like wraps or grain bowls.

This vibrant vegetable is more sustainable, requiring fewer resources to grow. Its versatility allows it to be used in both sweet and savory recipes, offering a delightful option for those seeking variety and sustainability in their meals.