Avocado Brownies & Healthy Holiday Tips

UH OptiWeight Blogger Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD

May 15th, 2013

With Memorial Day right around the corner, it’s no doubt you all have picnics and food-based gatherings aplenty on the horizon. My mantra for a holiday has always been: pick your two favorite splurge foods and indulge! Choose healthy items to fill the rest of your plate. Make time for exercise and you have a little more wiggle room for those “splurge items.” This is also a fantastic time to lure your family and friends onto the healthier eating bandwagon. See if you can fool them with your awesomely yummy foods before you tell them how healthy they are! Not sure how to make your recipes healthier? Watch this slide show for 16 great tips! Or, visit our Pinterest page for more recipe ideas.

Before you balk at the avocado brownie recipe below, let me assure you that we tested these out with the ACO staff and all who tried were impressed. The avocado replaces the usual two sticks of butter used in homemade brownies. Substituting avocados for the butter removes saturated fats while adding heart healthy monounsaturated fats. But the key here is we are replacing fat with fat. Therefore, you still get the rich, creamy flavor you would expect from a brownie! We subbed in some whole wheat flour for the all purpose flour and decreased the sugar by ½ cup. This increased the fiber and decreased the added sugars. I dare you to give this a try and see if your family can tell the difference! Comment on this post with your experiences!

Avocado Brownies
Avocado Brownies

Yield: 16 brownies
Adapted from Bon Appetit Management Company

1 cup whole wheat flour
¾ cup all-purpose flour
½ cup brown sugar
½ cup white sugar
¾ cup unsweetened cocoa powder
1 tsp baking powder
1 cup mashed avocado (approx. 1 large avocado)
¾ cup skim milk, unsweetened almond milk, or lowfat soy milk
2 Tbsp canola oil, olive oil, or walnut oil
1 tsp vanilla extract


  1. Preheat oven to 350 degrees F. Lightly coat 8x8” pan with cooking spray.
  2. Combine flours, sugars, cocoa powder, and baking powder.
  3. Whisk mashed avocado, milk, oil and vanilla extract. Using a wooden spoon, add dry ingredients. Mixing just until combined.
  4. Pour into baking dish. Bake for 35-45 minutes or until toothpick inserted into the center comes out clean.

Serving size: 1 brownie
140 calories
4 gm fat
24 gm carbohydrates
3 gm fiber
12 gm sugar
2 gm protein

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