A Day of Avocado Meals for the Whole Family

Avocados are often considered the creamy, healthy superstar of the produce aisle. Full of heart-healthy fats, fibre, and an array of vitamins, avocados make a great addition to any meal. If you’re looking to boost your family’s nutrition while keeping things fun, why not try incorporating avocados into every meal of the day? From breakfast burritos to avocado pasta for lunch and even avocado brownies for dessert, this versatile fruit can elevate your family’s meal planning while sneaking in some extra health benefits.

Let’s explore a full day of delicious avocado-based meals that your entire family can enjoy—each with a unique twist to keep mealtime fresh, exciting, and nourishing.

Breakfast: Avocado Breakfast Burritos

Start your day off right with a nutrient-packed breakfast burrito that’s simple, filling, and perfect for busy mornings. A breakfast burrito is an ideal way to get your kids excited about eating something both delicious and nutritious. The key is to use ripe avocados as a base for the filling. Avocados can be mashed and seasoned with just a pinch of salt, pepper, and a squeeze of lime to create a creamy spread that will make your burrito come together in no time.

Ingredients:

1 ripe avocado, mashed
2 eggs, scrambled
1/4 cup shredded cheese (optional)
1/4 cup salsa or pico de gallo
1 whole-wheat tortilla
Fresh cilantro for garnish

Instructions:

Mash the avocado with a fork, adding a squeeze of lime and a pinch of salt and pepper.
Scramble the eggs in a non-stick skillet.
Lay the tortilla flat and spread the mashed avocado evenly over the surface.
Layer the scrambled eggs, cheese, and salsa on top of the avocado spread.
Fold the sides of the tortilla inward, then roll it up tightly.
Serve with fresh cilantro and a side of fruit to complete the meal.

This breakfast burrito is packed with protein, healthy fats, and fiber, which will keep your family full and energized throughout the morning. Plus, it’s an easy meal for kids to customize with their favorite toppings, such as sautéed vegetables or bacon.

Lunch: Avocado Pasta with Veggies

For lunch, why not add a fun twist to your traditional pasta? Avocado pasta is creamy without the heaviness of traditional cream sauces, and it offers a lighter, more nutritious alternative that your family will love. This recipe blends avocado with garlic, lemon, and olive oil to create a sauce that’s both savory and refreshing. Paired with whole-grain pasta and roasted vegetables, this dish is both satisfying and wholesome.

Ingredients:

1 ripe avocado, peeled and pitted
2 cups whole-grain pasta (spaghetti or penne)
1/4 cup extra virgin olive oil
1 garlic clove, minced
1/2 cup fresh basil
Juice of 1 lemon
Salt and pepper to taste
Roasted vegetables (e.g., zucchini, cherry tomatoes, bell peppers)

Instructions:

Cook the pasta according to package directions. Drain and set aside.
In a blender or food processor, combine the avocado, olive oil, garlic, basil, lemon juice, salt, and pepper. Blend until smooth, adding a little water or pasta cooking liquid to achieve your desired consistency.
Toss the cooked pasta with the avocado sauce and roasted vegetables.
Garnish with extra basil or Parmesan cheese and serve warm.

This dish is a fun, flavorful way to get your kids to enjoy their veggies, as the creamy avocado sauce helps make even the most reluctant vegetable eater excited to dig in. You can also swap in any favorite roasted or sautéed vegetables to customize the dish.

Snack: Avocado Toast with a Twist

Avocado toast is a classic, and it’s the perfect snack to keep your family fueled between meals. To make it more exciting, add fun toppings like a hard-boiled egg, feta cheese, or roasted chickpeas. It’s quick to prepare and can be a fun activity for kids to assemble themselves, making it a great snack for after-school time.

Ingredients:

1 ripe avocado, mashed
2 slices whole-grain bread
1 hard-boiled egg, sliced (optional)
2 tablespoons feta cheese (optional)
Salt, pepper, and chili flakes to taste

Instructions:

Toast the bread until golden and crispy.
Mash the avocado and spread it evenly over the toast.
Add your choice of toppings: egg, feta, and chili flakes for a little heat.
Sprinkle with salt and pepper, and serve immediately.

Avocado toast is an easy and customizable snack that’s perfect for any time of day. Plus, it’s rich in healthy fats, fiber, and protein, making it a great option to satisfy hunger.

Dinner: Avocado Chicken Tacos

For dinner, try an easy yet flavorful dish that the whole family can help assemble: avocado chicken tacos. Grilled chicken, creamy avocado slices, and fresh salsa come together in a taco that’s light, healthy, and full of flavor. These tacos also make for a great family bonding activity—each person can customize their own taco with the toppings they like best.

Ingredients:

2 chicken breasts, grilled and sliced
1 ripe avocado, sliced
1/2 cup salsa or pico de gallo
8 small corn tortillas
Fresh cilantro, lime wedges, and diced onions for garnish

Instructions:

Grill the chicken breasts and slice them thinly.
Warm the corn tortillas in a skillet or microwave.
Layer the chicken, avocado slices, and salsa in each tortilla.
Garnish with cilantro, lime, and onions.
Serve with a side of black beans or rice.

These tacos are packed with lean protein and healthy fats, making them a nutritious dinner option that’s easy to prepare and fun to eat.

Dessert: Avocado Brownies

Yes, you can even use avocados to make dessert! Avocado brownies are rich, fudgy, and have a slight avocado flavor that pairs perfectly with chocolate. They’re an ideal way to sneak in some healthy fats while satisfying your family’s sweet tooth.

Ingredients:

1 ripe avocado, mashed
1 cup unsweetened cocoa powder
1/2 cup sugar
1/2 cup whole-wheat flour
2 large eggs
1 teaspoon vanilla extract
1/4 teaspoon salt

Instructions:

Preheat your oven to 350°F (175°C).
In a mixing bowl, combine the mashed avocado, eggs, vanilla, sugar, and cocoa powder. Stir until smooth.
Fold in the flour and salt, then pour the batter into a greased 8×8-inch baking pan.
Bake for 20-25 minutes, until a toothpick inserted comes out clean.
Allow the brownies to cool before cutting into squares.

These brownies are a healthier alternative to traditional chocolate brownies, and they’re a fun way to sneak some avocado into your dessert routine.

The Importance of Letting Your Avocados Ripen

To fully enjoy the creamy texture and flavour of your avocado dishes, it’s important to allow your avocados to ripen properly. Avocados should feel slightly soft when you gently squeeze them, but they shouldn’t be mushy or squishy. If they’re still firm, leave them on the counter for a few days to ripen. You can speed up the process by placing them in a paper bag with an apple or banana, which releases ethylene gas that helps the avocados ripen more quickly. Once ripe, store avocados in the refrigerator to slow the ripening process and keep them fresh until you’re ready to use them.

Incorporating avocados into every meal is a delicious way to ensure your family is getting the nutrients they need while keeping mealtime interesting. Whether it’s in a savoury breakfast burrito or a sweet dessert like avocado brownies, avocados are the perfect addition to any dish.