If you’ve never tried Chilean guacamole before, let me tell you—you’re in for a treat. This isn’t your average guac. It’s creamy, bold, zesty, and a lot more filling than you’d expect, thanks to its high protein content. Oh, and yes—it’s a 100% gluten free guacamole recipe that even your most ingredient-sensitive friends can enjoy! Whether you’re looking for a nutritious lunch, a light supper, or just a guilt-free snack, this high protein Chilean guacamole hits the spot.

Let’s dive into what makes this guac so special, how to make it, and why avocados—yes, those green gems—are your best friend and your frenemy when it comes to calories.

Why Avocados Are Both a Superfood and a Calorie Trap

First things first—avocados are amazing. They’re rich in heart-healthy monounsaturated fats, packed with fiber, and loaded with vitamins like C, E, K, and B6. According to a 2020 study published in Nutrients, regular avocado consumption is associated with improved cardiovascular health, better cholesterol levels, and lower body weight in adults.

But here’s the twist: avocados are calorie-dense and considered as a pesky hidden calorie. One medium avocado has around 240–250 calories. That’s fine if you’re just having a few slices, but if you’re scooping half the bowl into your mouth (guilty…), it can quickly become a calorie surplus. That’s why when I make Chilean guacamole, I like to balance the richness of avocado with high-protein, lower-calorie ingredients that help you feel full and satisfied without overdoing it. Another study published in the Journal of the American Heart Association found that people who substituted saturated fats with avocado saw reduced LDL (bad) cholesterol.

Translation? Avos are good—but moderation is key.

What Makes Chilean Guacamole Different?

Gluten Free Guacamole Recipe With a Chilean Twist

So, what sets Chilean guacamole apart from its Mexican cousin? It’s all about simplicity and freshness. While traditional guacamole can include garlic, lime juice, jalapeños, and onions, Chilean guacamole (or “palta” as it’s called locally) keeps it pretty straightforward—mashed avocado with a little lemon, salt, and olive oil, and usually served on toast, with hard-boiled eggs, or tomatoes.

For this high protein Chilean guacamole, we’re taking it up a notch by adding protein-rich ingredients like Greek yogurt and egg whites to boost the nutritional value while keeping the calories under control. Yes, you read that right—this version has 10 grams of protein per serving!

And yes, to answer a common question: Is guacamole a Latin American dish? Absolutely! Guacamole originated in Mexico but has delicious regional variations all across Latin America, including this Chilean spin.

High Protein Chilean Guacamole Recipe (Under 300 Calories)

Recipe by highproteinrecipe.comCuisine: breakfast, lunch, dinnerDifficulty: Easy

Servings

2

meals

Prep time

15

minutes

Cooking time

10

minutes

Calories

295

kcal

Creamy, fresh, and packed with protein, this Chilean Guacamole is a delicious twist on the classic. It’s gluten free, under 300 calories, and perfect for a light lunch or snack. You’ll love how easy it is to whip up!✨

Ingredients for Chilean Guacamole

• 1 ripe avocado (medium, ~240g)

• 1/4 cup non-fat plain Greek yogurt

• 2 hard-boiled egg whites, chopped

• 1 small tomato, finely diced

• 1 tbsp fresh lemon juice

• 1 tsp olive oil

• Chopped cilantro for garnish (optional)

• Spices

• Salt & pepper to taste

Directions

• Get Cutting! Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
• It’s mash time: Mash the avocado with a fork until it’s smooth but still a little chunky.
• Add the rest: Stir in Greek yogurt, chopped egg whites, lemon juice, olive oil, and diced tomato.
• Taste tweak: Add and adjust seasoning to your liking.
• Serve: Serve immediately or store in an airtight container. Or, add it to your high protein vegan tacos!

Notes

• Looking for a little spice? Add chili flakes or fresh chili to your Chilean Guacamole.
• Having guests over? Just double or triple the ingredients.

Is Guacamole Gluten Free?

Yes, guacamole is naturally gluten free—if you stick to whole, fresh ingredients. But pre-packaged versions can sometimes include additives or stabilizers with gluten. That’s why making your own gluten free guacamole at home is the safest (and tastiest) option. This gluten free guacamole recipe is 100% safe for those avoiding gluten, and also friendly for vegetarians. If you skip the egg whites and yogurt, it’s totally vegan too—just in case you’re wondering “Is guacamole vegan?” The answer is yes, with the right tweaks!

Perfect Pairings for Your Chilean Guacamole

This high protein Chilean guacamole is super versatile. Here are a few serving ideas:

• Spread it over a slice of gluten-free toast for a protein-packed breakfast.
  
• Scoop it up with cucumber slices or bell pepper strips as a snack.
  
• Add it to a grain bowl or quinoa salad.
  
• Use it as a topping for grilled chicken or fish.
  

Because of its balance of protein and healthy fat, this version makes a great light meal or post-workout bite. And at under 300 calories per serving, it won’t derail your goals.

FAQ: All About Guac

Final Thoughts

This Chilean guacamole recipe checks all the boxes: it’s satisfying, flavorful, gluten free, and high in protein—plus it clocks in at under 300 calories. Whether you’re meal-prepping for the week or just whipping up something fast and healthy, you’ll love how this dish tastes and makes you feel.

Give it a try, and don’t be surprised if it becomes your new go-to. Let me know how yours turns out!

Best Chilean Guacamole – Gluten Free & High in Protein -

Discover the best Chilean Guacamole recipe – gluten free, high in protein, and under 300 calories. A fresh, flavorful twist perfect for a healthy lunch or snack

Type: Snack

Cuisine: Chilean

Keywords: Chilean Guacamole, high protein chilean guacamole,guacamole calories,guacamole gluten free,gluten free guacamole

Recipe Yield: 2 Servings

Calories: 295

Preparation Time: PT15M

Cooking Time: PT10M

Total Time: PT25M

Recipe Ingredients:

Recipe Instructions: Get Cutting! Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. It's mash time: Mash the avocado with a fork until it’s smooth but still a little chunky. Add the rest: Stir in Greek yogurt, chopped egg whites, lemon juice, olive oil, and diced tomato. Taste tweak: Add and adjust seasoning to your liking. Serve: Serve immediately or store in an airtight container. Or, add it to your high protein vegan tacos!

Editor's Rating:
4.21