Avocado Shallot Spread

Recipes, Sides, Snacks

Avocado Shallot Spread | Nutrition Stripped

Can there really be more Avocado Love here on Nutrition Stripped? Before talking about this recipe, I’ve been LOVING your pictures on Instagram and via email showing me how you’re styling your tee’s, keep them coming! And if you don’t have one yet, you can order yours here now. Now, onto this unique yet delicious Avocado Shallot Spread recipe. It’s a dip, it’s a spread, it’s a condiment, it’s a filling…it’s just really good.


I’ve talked at length about why I love avocados and why you should at least try incorporating more of them into your diet- from their mineral content to potassium, beautifying fats, and digestive friendly fiber. If you want to learn more detail about the nutrition and health benefits of avocados, check out my pantry page here.

I love avocados so much so that I find myself eating 1/2 – 1 whole avocado a day in addition to whatever other healthy fats are in my meals- don’t be afraid of the fat friends, it’s incredibly nourishing to our insides and shows on the outside in our healthy and strong hair, skin, and nails. Culinary speaking, avocados are my go-to when I want to make something creamy and dairy-free; for example most dips that are creamy are traditionally made with cream cheeses, heavy cream, sour cream, or other types of dairy. Avocados have the beautiful characteristic of becoming a neutral palate for other flavors to melt into, here shallots do all the talking and are incredibly bold letting avocados be the “behind the scenes” ingredient and vehicle for some serious flavor.

Shallots are one of my favorite foods from the allium family (others are garlic, leeks, onions, etc.), because of their unique flavor- think of a garlic and onion combined into one. The allium family of vegetables are amazing to incorporate weekly if not daily for their allyl sulfide compounds (specifically quercetin) which have been shown to help decrease cholesterol, lower blood pressure, inhibit cancer growth, protect the heart from chronic diseases, fight inflammation, and help the body with detoxification.  Those of you, like me, who used to suffer from migraines may want to be very careful with how much or how often you eat foods in the allium family since these can be a trigger for your headaches. Luckily these aren’t a trigger for mine so bring on the shallots! You can thinly slice them and top them in raw salads or saute them to add a punch of flavor. For this recipe, you’ll be “frying” them- oh my goodness I know, I said frying! It’s very rare that I’ll heat olive oil or any oils for that matter at high temperatures, but every so often when I do, I do it with a purpose and the purpose here is to get those shallots extremely crispy and crunchy! Besides, you’re only consuming a very small amount here as a spread/dip/condiment.

As mentioned, this recipe can easily be used in a variety of ways, my favorite has to be as a spread onto any toasted piece of bread (Nourishing Nut & Seed Bread is amazing with this), and you’re totally set for a healthy and filling snack. A couple other fun ways to use this recipe is a filling for my Veggie Sushi Rolls, dip for raw vegetables, tossed onto raw zucchini noodles (so good!), or just plain with crackers! A little of this spread goes a long way because of how strong the flavor of this dip is and I tend to be heavy handed when it comes to salting this recipe because of that.

Avocado Shallot Spread, avocado dip, avocado dip recipe| Nutrition Stripped

Inspiration for the recipe: The Little Octopus in East Nashville*
5.0 from 3 reviews
Avocado Shallot Spread
Recipe type: snack, appetizer
Cook time: 
Total time: 
Serves: 6+
A delicious and creamy appetizer utilizing citrus, avocado, and crispy shallots. GF VGN PALEO
  • 3 medium avocados
  • 1 large cucumber, peeled and diced
  • 1 tablespoon olive oil
  • Juice of 2 lemons
  • 1 teaspoon grated lemon zest
  • 1 teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper, adjust to taste
  • ¼ cup fresh chopped cilantro
  • 3 tablespoons olive oil
  • 3 shallots, thinly sliced
  • ½ teaspoon sea salt
  1. In a mixing bowl, mash the avocados in with the olive oil, lemon juice, lemon zest, sea salt, fresh black pepper, and cilantro. Stir in diced cucumbers. Adjust sea salt and lemon zest to taste, it should have a strong citrus flavor.
  2. For the Crispy Shallots: In a medium skillet, heat olive oil and add thinly sliced shallots in to cook and "fry" for 4 minutes or until cooked through and crisp. Lay flat on a paper towel to drain from the oil. Set aside.
  3. To serve, place avocado mash in a bowl and top with crispy shallots. Serve with raw vegetable sticks, use as a condiment, dip, or spread. Enjoy immediately

Avocado Shallot Spread | Nutrition Stripped

I hope you all give this unique recipe a go and share it at your next gathering with friends or date night in!

xx McKel


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Share your thoughts

  • This looks absolutely scrumptious! This would be divine spread on a sandwich, but I’m partial to your zucchini noodle suggestion. Yum! I’m excited to try this out!
    xx Sydney

  • merilyn

    you have a fantastic blog! thankyou for sharing your knowledge mckel!
    I love your work! … you are truly inspirational! <3 it!
    I'm always telling people to check out your blog!
    much love m:)X

  • allison

    sounds and looks amazing!! can’t wait to try!!

  • you had me at avocado but i am totally smitten with these fried shallots! What a great recipe McKel. xo

  • Cate

    I’m literally eating this right now… I made it a little smaller for a single serve mid-morning breakfast… THIS.IS.FABULOUS!

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