Ingredient substitution guide
Best substitutes for avocado
Best swap for avocado: Mashed green peas, 1:1 mashed; works in guac-style dips, sweeter.
How we checked this: these swaps come from the substitution list Well Stockd uses to match recipes, and their ratios follow ordinary kitchen practice rather than one published chart. For exact amounts on many common swaps, see the NDSU and Colorado State University extension tables listed below. Editorial policy
What can I use instead of Avocado?
The best swap for Avocado is Mashed Green Peas, 1:1 mashed; works in guac-style dips, sweeter. Another option is Hummus, for spreads and toast only; similar body, different flavor. The table below also lists Mashed Banana, 3 swaps in all.
| Swap | Ratio and notes |
|---|---|
| Mashed green peas | 1:1 mashed; works in guac-style dips, sweeter |
| Hummus | for spreads and toast only; similar body, different flavor Diet and health: Hummus is usually made with tahini, a sesame paste, and sesame is a major allergen; check the label. |
| Mashed banana | baking only, 1:1 for fat replacement; adds sweetness |
Source and limits
These swaps come from the substitution list Well Stockd uses to match recipes to your kitchen, last updated . We remove swaps known to be unsafe, but not every swap has been tested in a kitchen, and a swap is cooking guidance, not an allergen or nutrition equivalent. Check labels and what the recipe needs before substituting.
The ratios and usage notes follow ordinary kitchen practice rather than a single published chart. These two university extension tables list exact amounts for many common swaps:
- Ingredient Substitutions (FN198), NDSU Extension (opens in a new tab)
- Ingredient Substitutions (9.329), Colorado State University Extension (opens in a new tab)
- Sabra, Classic Hummus (opens in a new tab)
Browse every ingredient and read how these swaps are sourced.
Buying more? Storage times for avocados