Substitute of the week: Avocado for Mayo

In Peru, they make these delicious pulled chicken sandwiches, sandwiched between egg bread buns….so so good! But there are two problems with this: 1) I’m not in Peru 2) The chicken is mixed with mayo and lemon.

So since I’m not in Peru, I can’t enjoy this delicious combination anyways so I came up with a healthier alternative: mash up your avocado and use it as creamy sauce instead of mayonnaise.

Creamy Avocado Sauce:

*One serving


  • Half of a medium sized avocado
  • 1 tsp. of garlic powder
  • Pinch of salt and pepper
  • 1 tbsp. of Lemon/Lime juice
  • A sprinkle of Olive Oil
  • 1/8 cup of chopped red onions


  • Mash and mix together
  • You can also add a tbsp. of Greek (plain) Yogurt to make it creamier
  • Mix in either pulled chicken or tuna
  • Enjoy it with some tortilla chips and salsa or even better: make into a sandwich!

For the sandwich:

  • Toast two slices of Pumpernickel, Multigrain or Rye bread
  • To the creamy avocado sauce and chicken (or tuna) add some chopped spinach.
  • Spread evenly on slices of bread
  • Add feta cheese and tomato slices
  • Cut up some cucumbers to compliment your sassy sandwich as chips!

Avocados are incredibly nutritious! It is one of my favorite super foods, because:

  •  They contain more potassium than bananas,
  • They are loaded with heart-healthy monounsaturated fatty acids.
    • This is the same “heat healthy” fatty acid believed to be found in Olive Oil)
    • This acid is called “Oleic acid”—this acid has been linked to reduce inflammation and has been shown to have beneficial effects on genes linked to cancer.
  • They are loaded with Fiber
  • They can also lower cholesterol and Triglyceride levels
  • They can also even help you lose weight as they fill you up!
    • Also, for example, say instead of using mayo, you can make a healthy creamy avocado and yogurt sauce, decreasing a great unhealthy amount fat and carbs from your meal 🙂

Information taken from Authority Nutrition-“12 Proven Benefits of Avocado”


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