Healthy Guacamole with Frozen Peas

This healthy guacamole with frozen peas is lower in fat and calories, but tastes just as delicious as the real deal. The peas add a subtle sweetness and give the guac a vibrant green color!

Bowl of guacamole on a table with a wood spoon, lime and cilantro.

Secret Ingredient for Healthy Guacamole

I know a guacamole purist won’t like this idea, but my healthy guacamole recipe has a secret ingredient = frozen peas. I know what you’re thinking… peas in guacamole, what?!? But don’t worry, no one will be able to detect that you used peas in place of some of the avocado. It tastes just as good as the real deal, maybe even better.

In my mind, there’s nothing unhealthy about regular guacamole. Avocado is a healthy fat. That said, using frozen peas in place of a couple extra avocados makes this guacamole lower in calories and fat per serving. Which basically means you can eat more. As a volume eater this makes me a happy camper.

Ingredients for pea guacamole on a table: tomatoes, jalapeño, red onion, avocado, lime, garlic, cilantro and a bowl of frozen peas.

I can’t take credit for this idea. The original recipe is actually from Rancho La Puerta, a resort and spa in Baja, California that I visited a few years ago.

Mixing bowl with the ingredients for pea guacamole.

I know some of you may be nervous to add frozen peas to your guacamole, but you have to trust me on this one. I don’t play around when it comes to guacamole and this version is delicious. As an added bonus, the peas keep the guacamole looking extra green since they don’t turn brown like avocados do.

My recommendation — try the recipe for yourself this weekend and let me know how you like it. If you’re making it for a party or family gathering, I highly recommend doubling the recipe. It will go quick.. trust me!

Healthy Options to Pair with Guacamole

Oh, and if you’re looking for something healthy to serve with this guac, here are some options:

  • carrots – I love buying fresh carrot chips. They look like little waffle fries and they provide a good crunch
  • fresh jicama or my baked jicama fries
  • baked pita chips
  • grain-free tortilla chips

Hand dipping a tortilla chip into a bowl of guacamole.

Meals that Pair Well with Guacamole

If you try this healthy guacamole recipe please be sure to leave a comment and star rating below letting me know how it turned out. Your feedback is super helpful for the EBF team and other readers. 

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Hand dipping a tortilla chip into a bowl of guacamole.

Healthy Guacamole (with Frozen Peas)


  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 1 1/2 cups
  • Diet: Vegan

Description

This healthy guacamole with frozen peas is lower in fat and calories, but tastes just as delicious as the real deal. The peas add a subtle sweetness and give the guac a vibrant green color!


Ingredients

  • 1 cup frozen peas, slightly thawed
  • 1 medium avocado, peeled, pitted and chopped
  • juice from 1 lime
  • ½ cup grape tomatoes, cut into ¼ -inch dice
  • ½ cup red onion, cut into -inch dice
  • 1 jalapeño, seeded and minced
  • ¼ cup chopped fresh cilantro
  • 12 cloves minced fresh garlic
  • ½ teaspoon sea salt

Instructions

  1. Place peas in the bowl of a food processor or mini chopper and pulse until the peas are smooth.
  2. Transfer peas into a medium bowl and add lime juice, tomato, onion, jalapeño, cilantro, garlic and salt. Stir everything together with a fork.
  3. Add avocado chunks to the bowl and mix well, mashing the avocado as you stir.
  4. Serve with an assortment of raw vegetables and tortilla chips.
  • Category: Snack
  • Method: Mash
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 91
  • Sugar: 3g
  • Fat: 5g
  • Carbohydrates: 10g
  • Fiber: 5g
  • Protein: 2g

Keywords: frozen pea guacamole

 

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    28 comments
    1. Pooja
      June 18, 2020 AT 11:08 am

      Hello,

      Avocado is not easily available in India. Could please suggest me a substitute for it. I loved this recipe.

      Thanks much 🙂

      1. Brittany Mullins
        June 20, 2020 AT 1:58 am

        Hey Pooja – Avocados are a big component to this recipe and I’m not really sure there would be a good substitute for them.

    2. Danielle
      May 28, 2020 AT 3:47 pm

      This is really good! I made it yesterday for taco night and it had a different kind of flavour than regular guacamole, but my family and I loved it! The best part is that it doesn’t go brown the next day! Maybe because of the peas in it?

      1. Brittany Mullins
        June 2, 2020 AT 6:09 pm

        So glad this recipe was a hit with your family!! And yes, it doesn’t turn brown the next day because of the peas. 🙂 Thanks for making it and for coming back to leave a comment + star rating, I appreciate it!

    3. Heather Mathews
      May 18, 2020 AT 8:07 pm

      Made it today, I loved it, my son loved it and my anti-pea husband ate about half the bowl. I didn’t even have an avocado to fill it out, and all of my blenders (blender, mini-chopper, and NutriBullet are missing parts. It was still easy, once I cannibalized my old blender and my MIL’s blender to make one whole Osterizer. Thank you so much!

      1. Brittany Mullins
        May 18, 2020 AT 10:46 pm

        Ahh that makes me so happy to hear!! I’m so glad this guac was a hit with your family. Thanks for trying it, Heather and for coming back to leave a comment + star rating. I so appreciate it!

    4. Gabrielle
      May 8, 2020 AT 12:17 pm

      Ok what a great hack!!!! First off, I do NOT like peas I eat pretty much all veggies but they are my least favorite. Now i can say that I am a reformed pea lover. This came out SO well! I am so happy I decided to double the recipe for cinco de mayo. My whole family loved it and couldn’t believe there were peas in it. Its much more balanced than normal guac! MAKE IT!

      1. Brittany Mullins
        May 8, 2020 AT 6:53 pm

        Ahh that makes me SO happy to hear, Gabrielle! Thanks for giving this recipe a try and I’m so glad it was a hit with your entire family. I so appreciate you coming back to leave a comment and star rating. It’s super helpful to other readers!

    5. Keryn
      May 7, 2020 AT 4:52 pm

      I first tried guacamole with peas on a recent trip to Australia, but had never come across a recipe. This did NOT disappoint. So so easy and delish, with a little less guilt about finishing the batch off between 3 friends. Don’t sleep on this one!

      1. Brittany Mullins
        May 7, 2020 AT 8:03 pm

        Ahh that makes me so happy to hear, Keryn! I’m so glad this guac was a hit with you and your friends. Thanks so much for trying it and for coming back to leave a comment + star rating. It means the world to me!

    6. Michelle
      May 4, 2020 AT 3:53 pm

      Our nutritionist (RD) told us frozen peas can be a listeria risk so we should cook them. Frozen peas, thawed in a lunchbox was a favorite food of my middle child. Have you heard this,too? I was surprised

    7. Daphne
      February 12, 2017 AT 2:38 pm

      I can’t wait to try this! I always soak my frozen peas in warm water for a few minutes to get rid of the freezer frost and to plump them up.

    8. Gretta
      February 4, 2015 AT 5:53 pm

      #ranchmagic!!! LOVE THIS POST! Thanks Brittany! P.S. – I have dramatically reduced my sugar intake since we last talked!

    9. Foodwanderer
      February 1, 2015 AT 10:55 am

      Wow, guacamole with frozen peas sounds like a great idea!

    10. hellotofit
      January 31, 2015 AT 6:26 pm

      I love green peas but have never tried them in guac. Great idea!

    11. Millie | Add A Little
      January 31, 2015 AT 3:22 pm

      This sounds like a great idea – would have never thought of it too!

    12. Nancy Lili
      January 31, 2015 AT 2:51 pm

      I’m Mexican and my family has always done this! Frozen peas are usually cheaper per serving than avocados too, and they keep guacamole a little more vibrant and green than just the plain guacamoles.

    13. Erin @ Her Heartland Soul
      January 31, 2015 AT 11:28 am

      I need to try this! Thank you!

    14. Mattie @ Comfy & Confident
      January 31, 2015 AT 9:10 am

      This is a great idea. I love how it makes the recipe lower in calories.

    15. gregorygrookett
      January 31, 2015 AT 9:08 am

      Recently just started getting into guacamole and have been looking for something new to try and this looks like a winner. Going out today to get everything needed to have it ready for tomorrows big game. I’m sure this will be a great hit thanks for sharing and can’t wait to try it.

      1. Brittany Mullins
        January 31, 2015 AT 11:06 am

        Awesome! Let me know how it turns out.

    16. Hannah @CleanEatingVeggieGirl
      January 31, 2015 AT 8:44 am

      I LOVE making guacamole with peas!! It’s such a fun way to add in some extra veggies 🙂

    17. Strength and Sunshine
      January 31, 2015 AT 8:20 am

      Ah, yea, love it! Extra green power!

      1. gregorygrookett
        January 31, 2015 AT 9:10 am

        Me too!

    18. Liz @ I Heart Vegetables
      January 31, 2015 AT 7:57 am

      YES to volume eating! haha. I bet this would be really good! I hope we see you guys at Lauren’s on Sunday!

    19. Lauren @ The Bikini Experiment
      January 31, 2015 AT 7:33 am

      I only half watch the game. I’m only in it for the snacks!

    20. Cara’s Healthy Cravings
      January 31, 2015 AT 7:01 am

      I have never tried this before, but I am a lover of green peas and guacamole, so I am certain it will be a hit! Also, it’s pretty cool that the peas slow the oxidization of the avocados, great trick!

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