This two-minute avocado dip recipe is delicious for all ages, and a fun way for kids to get excited about a nutritious snack. I love that you don’t need any dishes. Mother nature’s “bowl” fits perfectly in anyone’s hand, and kids love to use their imagination as they dip all sorts of delicious goodies into it. My 4 year old calls his Avocado Boats and he pretends he’s a pirate as he dips carrots in and crunches away at them. A little far-fetched, but hey. You can’t question the imagination of a 4 year old boy!

You can keep it super simple as I’ve outlined it, or you can get as elaborate as you want, adding any combination of ingredients listed in the Options section below.

Avocados are a fantastic health food. They provide about 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also help the body absorb more alpha- and beta-carotene and lutein. For example, this means your body is able to use MORE nutrients from eating a carrot dipped in this Avocado Boat than if you ate the carrot alone.

Serves 2
90-95 calories
7g Fat
12g Carbs
2g Protein
6g Fiber


1 ripe avocado
sea salt to taste
raw veggies for dipping (carrot sticks, celery, cucumber, green beans, snow peas, cauliflower, mushrooms, whatever you have laying around.)


With a sharp knife, make a slice all the way around the avocado length-wise. Twist avocado open into two halves. Remove the pit. With a fork, shred and mash the avocado, keeping it inside the skin. Add sea salt and stir with fork. Repeat with second half. Dip veggies and whole-food corn chips into Avocado Boat.


Add any of the following to your Avocado Boat:
a squeeze of lime
fresh ground pepper
fresh, finely diced cilantro
1 Tbsp whole food salsa or pico de gallo
your favorite no salt, no sugar seasoning
1-2 tsp. plain greek yogurt