5 from 132 votes
Healthy Stuffed Avocados
Healthy Stuffed Avocados are filled with a spiced cauliflower rice and chickpea mixture baked briefly in the avocado halves. Cauliflower is processed into rice-sized pieces and cooked with olive oil and spices, then combined with chickpeas before stuffing. Baking the seasoned filling inside the avocado softens flavors and warms the dish. Toppings like salsa, hot sauce, and nutritional yeast add further layers of taste.
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings:
1
serving
Calories:
507 kcal
Course:
Lunch, Dinner
Cuisine:
American
Ingredients
- 1 ½ cups cauliflower of
- 1 teaspoon olive oil
- ¾ cup chickpeas
- ¼ teaspoon cayenne pepper
- ¼ teaspoon garlic powder
- 1 avocado
- salt to taste
- black pepper to taste
- salsa for topping
- hot sauce
- nutritional yeast
Instructions
- Preheat the oven to 400. Then, blend cauliflower in a food processor until it forms a rice.
- Over medium heat, cook cauliflower with olive oil until warm (3-4min). Add in spices (I used salt and pepper, garlic powder, and cayenne but you can mix it up).
- Add chickpeas to rice and cook for an additional 5+ minutes. While this is cooking, take your avocado, cut it in half lengthwise, remove the pit and scoop out a thin layer of the meat. This can be saved to be used as a topping for your cauli-rice mix or omitted completely. Lightly salt and pepper the avocado remains.
- Once the rice is done, remove from heat, scoop rice into each half of the avocado, and place both filled halves in the oven on a baking sheet for 7-9 minutes.
- Remove from oven and let slightly cool, and proceed to top with hot sauce, salsa, and/or nutritional yeast.
Cup of Yum
Notes
- The stuffed avocados can be enjoyed without baking for a fresher texture and flavor.
- They may also be cooked in an air fryer at 375°F for 5 to 7 minutes as an alternative to the oven.
- For meal prepping, prepare no more than 24 hours in advance and apply fresh lime or lemon juice to the avocado flesh to prevent browning.
Nutrition Information
Calories
507kcal
(25%)
Carbohydrates
42g
(14%)
Protein
13g
(26%)
Fat
36g
(55%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
5g
(29%)
Monounsaturated Fat
23g
(115%)
Sodium
440mg
(18%)
Potassium
1620mg
(34%)
Fiber
22g
(88%)
Sugar
4g
(8%)
Vitamin A
520IU
(10%)
Vitamin C
93mg
(103%)
Calcium
102mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 1 serving
Amount Per Serving
Calories 507
% Daily Value*
| Calories | 507kcal | 25% |
| Carbohydrates | 42g | 14% |
| Protein | 13g | 26% |
| Fat | 36g | 55% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 23g | 115% |
| Sodium | 440mg | 18% |
| Potassium | 1620mg | 34% |
| Fiber | 22g | 88% |
| Sugar | 4g | 8% |
| Vitamin A | 520IU | 10% |
| Vitamin C | 93mg | 103% |
| Calcium | 102mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.