Diet-Free Living

The Best Guacamole Recipe*: Naturally Gluten-Free

Guacamole is a party favorite that’s enjoyed by all, and safe for people who follow a gluten-free diet.

Avocados have been amongst the most recent food trends, turning up on everything from toast to burgers and, of course, guacamole.  And for good reason! 

Avocados offer a number of benefits.  Did you know:

Avocados are naturally gluten-free

As are all fruits and vegetables! The only sources of gluten are wheat, rye, and barley and the products derived from these such as spelt, farro, and malt.

Avocados are rich in vitamins and minerals

They contain many vitamins and minerals, but avocados are particularly rich in potassium, folate, and vitamin K.

Avocados are a good source of monounsaturated fats

The main source of fat in avocados is monounsaturated in the form of oleic acid.  This type of fat is beneficial to our bodies because it works to lower LDL (the “bad”) cholesterol and keep our blood vessels pliable.

Picking the perfect avocado

When making guacamole, choosing ripe avocadoes is key to a smooth texture and mild flavor.  Look for ones that are dark green and give a bit when squeezed.   You can also check for doneness by removing the stem;  If it is a bit difficult to remove the stem, it’s not ripe yet, and if it comes off easily and it’s brown underneath, then it’s too ripe. But, if the stem loosens easily and is green underneath, it’s ripe.

Once you’ve chosen your avocados, you’ll need a few more ingredients to make the Best Guacamole Recipe.*

The Best Guacamole Recipe*

An easy-to-follow recipe for a naturally gluten-free dip and spread.

Servings2 cups


  • 3 Avocados
  • 1/4 cups fresh loose cilantro leaves
  • 1/4 red onion chopped
  • 1/4 jalapeno pepper chopped (or 1/2 tsp cayenne pepper)
  • juice from 1/2 lime
  • 1/2 teaspoon salt


  1. Cut open avocados, remove the pit and scoop the flesh out of the skin using a spoon and put it in a medium-sized bowl.

  2. Mince the cilantro and finely chop the onion. Add them to the bowl

  3. Remove seeds from the jalapeno pepper and mince. Add to the bowl.

  4. Juice 1/2 the lime into the bowl and add the salt.

  5. Using a potato masher or a fork, mash the avocado and mix to blend in the other ingredients.

  6. Taste and add additional lime, salt, and spice to taste.

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