Salt Air Exchange

Healthy Cinco de Mayo Guacamole Dip

As we say goodbye to April, let’s celebrate the beginning of May with one of my favorite party treats – guacamole. In fact, it wouldn’t feel like a ‘real’ Cinco de Mayo party without some crunchy chips and a delicious guacamole dip. Not only is the guacamole dip recipe I’m sharing with you yummy, but prepped using a few wholesome ingredients, this party pleaser can be healthy and provide our bodies with beneficial nutrients.

fresh made guacamole

The Benefits

The main ingredient in guacamole are avocados and even though some individuals claim that they are loaded with fat, avocados actually give us essential heart-healthy fats, such as mono and polyunsaturated fats. In addition, avocados are cholesterol free despite their fat content. One thing to keep in mind though, fat equates to 9 calories per gram, hence increasing the overall calorie content. So moderation is always key in enjoying this treat.

More benefits of avocados include providing our bodies with vitamins B, E, and K, as well as other vitamins and minerals. They are also high in fiber and contain a larger percentage of potassium than bananas.

For more information about avocados, check out Avocado Central, a website dedicated to this delicious fruit. Yep, you read that correctly, fruit.

Guacamole Dip SAE logo

Healthy Cinco de Mayo Guacamole Dip

Ready to make a healthy and party-pleasing guacamole dip that everyone will love? Keep reading for a recipe that is fresh, and free of preservatives and additives.


  • 3-4 Avocados, pitted and halved
  • 1 small Red Onion, finely diced
  • 2 Roma Tomatoes, diced
  • 2-4 Garlic Cloves, minced (I like a lot of garlic)
  • 1 Large Bunch Cilantro, minced
  • 1 lime, freshly squeezed
  • Kosher Salt & Pepper, to taste (roughly ½ tsp)


  1. Place the pulp from the avocados in a medium bowl and lightly mash with a fork or a potato masher leaving some large chunks.
  2. Add tomatoes, salt, pepper, cilantro, red onion, garlic and mix thoroughly.
  3. Squeeze in the lime juice and mix again.
  4. If you are serving this at a later time, a great tip to keep the guacamole from turning brown is to cover tightly with plastic wrap so no air creeps in. (Makes around 2 1/2 cups.)
  5. Serve with crunchy tortilla chips, or one of my favorites – multigrain Pita Chips by Stacy’s
Stacy's Multigrain pita chips

Stacy’s Multigrain pita chips

One more thought about this scrumptious dip. Guacamole is great on wheat bread for your morning breakfast, or used on lunch sandwiches instead of mayonnaise. In fact, avocados or guacamole are great to use on any food where you want a tangy, creamy taste or a substitute for fatty mayonnaise or butter.


Guacamole Nutrition Information

  • Serving Size 135 g, or roughly 1/8 of the above recipe
  • Calories: 120
  • Total Fat 11 g
  • Saturated Fat: 1.8 g
  • Cholesterol: 0 mg
  • Sodium: 27 mg
  • Total Carbohydrates 10.2 g
  • Dietary Fiber: 6.6 g
  • Sugars: 2 g
  • Protein: 2.3 g

Let me know if you make this tasty dip and what you thought about it. Or if you have a different recipe you like to use for parties, please share that with me and our other readers.

Wishing you a fun (and healthy) Cinco de Mayo!

Be well,



Breakfast and logo pic by SAE, other pics by Pixaby.

One thought on “Healthy Cinco de Mayo Guacamole Dip

  1. Pingback: Try This Lemon-Garlic Glazed Corn for July 4th - Salt Air Exchange

Would love to hear your thoughts & exchange ideas.

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