What protein goes best with avocado? Your ultimate guide

Avocados are hailed as a superfood, but with only about 4 grams of protein per medium fruit, they need a partner to create a truly satisfying meal. This makes understanding what protein goes best with avocado essential for building balanced and delicious dishes that keep you full and energized.

Quick Summary

Find delicious animal and plant-based proteins that pair perfectly with avocado, including eggs, salmon, chicken, beans, and tofu. Create satisfying, nutrient-dense meals easily with these optimal pairings.

Key Points

• Eggs: Create a classic, protein-packed breakfast by pairing eggs with creamy avocado on toast or in a scramble.

• Salmon: Combine savory salmon with healthy avocado fats to support heart and brain health in toasts, salads, or bowls.

• Black Beans: Make a complete plant-based meal with the combination of protein and fiber from black beans and healthy fats from avocado.

• Tofu: Utilize versatile tofu in scrambles or salads with avocado for a complete vegan protein source.

• Nuts and Seeds: Add a crunchy, protein-rich topping with almonds, pumpkin seeds, or chia seeds for extra texture and nutrition.

Why Pair Protein with Avocado?

Pairing avocado with protein offers significant nutritional benefits. The healthy monounsaturated fats in avocados aid in the absorption of fat-soluble vitamins (A, D, E, and K). Protein provides the amino acids necessary for muscle repair and helps you feel fuller longer. This combination creates a macro-balanced meal supporting sustained energy levels.

Top Animal-Based Protein Pairings

Animal-based proteins are classic companions for avocado.

Eggs: The Breakfast Champion

Eggs and avocado are ideal for breakfast or brunch, offering high-quality protein and choline. Enjoy them scrambled with diced avocado, or top avocado toast with a runny poached egg. Baking an egg in an avocado half is another option.

Salmon: A Heart-Healthy Duo

The fatty acids in salmon and avocado benefit heart and brain health. Try smoked salmon over mashed avocado on toast or baked salmon with avocado in a rice bowl.

Chicken: A Versatile Protein

Cooked chicken is a lean protein that pairs well with avocado. Use mashed avocado instead of mayonnaise in chicken salad or serve grilled chicken with a creamy avocado sauce.

Steak: A Hearty Indulgence

Steak and avocado is a classic, often found in Mexican cuisine. Top steak tacos or sandwiches with guacamole, or have steak with eggs and avocado for breakfast.

The Best Plant-Based Protein Pairings

Many plant-based options combine deliciously with avocado.

Black Beans: The Southwestern Staple

Black beans offer plant-based protein and fiber, creating a filling meal with avocado. Combine them in a salad with a lime vinaigrette or use them in tacos or burrito bowls.

Chickpeas: A Creamy Companion

Chickpeas can be mashed with avocado for a spread similar to egg salad on toast. Add chickpeas to a green salad with avocado for a protein boost.

Tofu: The Versatile Vegan Choice

Tofu pairs well with avocado. Use crumbled tofu in a scramble with avocado slices or combine cubed tofu and avocado in a salad.

Nuts and Seeds: The Crunchy Topping

Nuts and seeds add protein and texture. Sprinkle toasted almonds or a blend of pumpkin, sunflower, and chia seeds over avocado dishes.

Protein Pairing Comparison Table

Protein Source	Flavor Profile	Texture Complement	Best For...
Eggs	Rich, savory	Soft yolk complements creamy avocado	Breakfast, brunch, toast
Salmon	Salty, umami	Contrasts with buttery avocado	Bowls, toasts, appetizers
Chicken	Mild, savory	Lean protein contrasts fatty avocado	Salads, wraps, main courses
Black Beans	Earthy, mild	Creamy avocado softens firm beans	Southwestern dishes, salads
Chickpeas	Mild, nutty	Creamy mash mimics egg salad	Toast, sandwiches, salads
Tofu	Neutral	Soft, silky tofu complements creamy avocado	Scrambles, salads, bowls

Getting Creative with Your Avocado and Protein Meals

Experiment with different proteins to keep meals interesting. Consider grain bowls with protein, avocado, and vegetables, wraps or sandwiches with chicken or mashed chickpeas and avocado, or dips using mashed avocado and cottage cheese. Avocado can even be blended into smoothies with Greek yogurt or protein powder.

Conclusion: The Perfect Match for Any Meal

Avocado's versatility allows it to be paired with various proteins for delicious and complete meals. Combining avocado's healthy fats with a protein source enhances flavor and maximizes health benefits, making for a satisfying dish at any time of day.

Visit this guide for more avocado pairing tips.

Frequently Asked Questions

Can I eat avocado and eggs together?

Yes, eggs and avocado are an excellent combination for a balanced, delicious, and filling meal. Eggs provide high-quality protein and choline, while avocado adds healthy fats.

Is avocado a good source of protein on its own?

No, avocado is not high in protein, containing only about 4 grams per medium fruit. It should be paired with other protein sources for a balanced meal.

What's a good plant-based protein to pair with avocado?

Black beans are a great plant-based option. Their flavor and high fiber content pair well with avocado in various dishes, creating a satisfying meal.

Does pairing avocado with protein aid in weight management?

Yes. This combination increases satiety, helping you feel full longer, which can support weight management by reducing overall calorie intake.

What are some vegetarian proteins that go well with avocado toast?

Good vegetarian protein options for avocado toast include cottage cheese, crumbled feta, smashed chickpeas, or a sprinkle of seeds.

Is it better to have cooked or raw protein with avocado?

Both cooked (like grilled chicken) and raw (like smoked salmon or nuts) proteins pair well with avocado, offering different textures and flavors depending on the dish.

How can I combine tofu and avocado?

Combine tofu and avocado in many ways. Try a tofu scramble with avocado or a salad with cubed tofu and sliced avocado.