Avocado & Edamame Dip

Corn Free, Dairy Free, Egg Free, Gluten Free, Grain Free, Keto, Mediterranean, Nut Free, Pescatarian, Vegan, Vegetarian

130 Calories | 6g Protein | 9g Carbs | 9g Fat | 5g Fiber

10 minutes | 4 servings

This bright, creamy dip is perfectly balanced. The avocado gives you that silky texture, while the edamame adds a subtle nuttiness and beautiful pale green color. A squeeze of fresh lime and a pinch of chili flakes wake everything up without overpowering the delicate flavors.

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Why You'll Love This

It comes together in under 10 minutes, which means you can whip it up even when your brain is foggy, energy is running low, or work ran late and you need a snack for the kids while you make dinner. Seriously, just toss everything in the blender and you're done. No complicated steps, no standing over a hot stove, just fresh, vibrant flavor that tastes way more impressive than the effort required.

The Nutrition Profile

This dip delivers 9g of healthy fats per serving, primarily from the avocado. As we age, our bodies need adequate healthy fats to support hormone production and nutrient absorption.

You're also getting 6g of protein from the edamame, which helps keep you satisfied between meals. The edamame contributes fiber too, at 5g per serving. Fiber becomes increasingly important as we get older, supporting digestive health and helping to regulate blood sugar levels.

Both avocados and edamame are nutrient-dense whole foods that provide vitamins and minerals, including potassium and folate, which support overall health and help in various bodily functions.

The Ingredient List

This recipe keeps things refreshingly simple. Everything should be easy to find at your regular grocery store.

You'll need a ripe avocado (the kind that yields slightly when you press on it), frozen edamame that's been thawed, fresh lime juice, cilantro, chili flakes, and sea salt. The frozen edamame is usually in the freezer section near other vegetables, just run it under warm water to thaw quickly.

If cilantro tastes like soap to you (yeah, I see you making faces at the ingredient list), swap in fresh parsley or just leave it out entirely. If spicy foods have started disagreeing with you, skip the chili flakes or reduce them to just a pinch. You can also add diced tomato and red onion for extra texture and flavor if you're feeling it.

The beauty of this recipe is how adaptable it is to whatever your body tolerates well right now. The dip will still be delicious regardless.

The Practical Stuff

This dip will keep in an airtight container in the fridge for up to two days, though the avocado may brown slightly on top. A small piece of cling wrap directly on top will help that, but if would really rather not have plastic touching your food, then just give it a quick stir before serving and it'll look fresh again.

You'll need either a blender or food processor to get that smooth, creamy consistency, though you can definitely make it chunkier if that's your preference. One serving is about 1/3 cup, and the recipe makes four servings total.

While it's perfect for impromptu snacking, you can also double the batch when you have a bit of energy (and miraculously have more than one ripe avocado at a time) and keep extra on hand for days when you know time will be tight or perimenopause has you craving chips and dip.

The Method

Making this dip couldn't be simpler. Add your avocado (peeled and pitted, obviously), thawed edamame, lime juice, chopped cilantro, chili flakes, and sea salt to your blender or food processor. Blend until you reach your desired consistency. If you like it smooth and creamy, blend for a full minute or two. If you prefer some texture and can see little flecks of edamame throughout, pulse it just a few times.

If the mixture seems too thick and your blender is struggling, add a splash of water, a tablespoon at a time, until it loosens up and blends easily. Taste it and adjust the seasoning. Need more lime? Add it. Want more heat? Sprinkle in extra chili flakes. Whatever works for you (and more importantly, your GI) that day.

Transfer it to a serving bowl, give it one final taste, and you're done. Easy. Peasy.

Why This Works

This Avocado & Edamame Dip gives you fresh, vibrant flavor with minimal effort, making it perfect for those days when energy levels are low or you’re short on time. The creamy texture and bright taste satisfy cravings without weighing you down, and the healthy fats and protein keep you fuller longer than typical snacks.

Plus, it's cool and refreshing, so no worries about standing over a hot stove when you're already fighting hot flashes. Serve it with vegetables, crackers, or use it as a spread, it's versatile enough to work however you need it to.

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