01
Bananas
5.0best for sauce1:1
Creamy texture in smoothies, sweet not savory
5.0
avocado substitute
for sauce.
Blended avocado builds a stable cold emulsion because its 15% fat and naturally occurring mono- and diglycerides hold water in suspension at viscosities around 8000 centipoise, similar to mayonnaise. Sauces hold that body for about 45 minutes before separation begins. Heat above 140F breaks the structure because the proteins denature and chlorophyll oxidizes, so use avocado-based sauces cold or barely warm. One avocado coats roughly 2 cups pasta evenly without pooling.
top substitutes
adjustment for sauce
Banana at 1:1 unit blends to a thick puree near 9000 centipoise but adds 23g sugar per cup that dominates savory sauces. Limited to dessert sauces or West African groundnut-style preparations where sweetness is welcome. Brown enzymatically faster than avocado, within 10 minutes of blending unless held under acid.
02
Greek Yogurt
5.0best for sauce1 cup : 1 cup
Creamy texture for dressings and dips
5.0
adjustment for sauce
Greek yogurt at 1:1 cup builds cold sauce viscosity around 7000 centipoise, similar to blended avocado, and holds emulsion stable for 2 hours at 65F. Curdles above 180F, so use cold for tzatziki or raita. Tang at pH 4.4 brightens herb sauces avocado would mute with its neutral pH.
03
Tahini
5.0best for sauce1/2 cup : 1 cup
Rich and creamy, works in dressings and dips
5.0
adjustment for sauce
Tahini at 0.5:1 cup builds sauce body once thinned with lemon and water at 1:1:1 by volume, hitting 6000 centipoise viscosity comparable to avocado sauce. Holds cold emulsion for 4 hours at 65F before separation. Halve the volume because tahini is 30% denser than mashed avocado per cup.
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04
Olives
10.01 cup : 1/4 cup
Fatty fruit swap for spreads only
10.0
adjustment for this dish
Olives at 1:0.25 cup blend into tapenade-style sauces around 12000 centipoise, much thicker than avocado sauce, with 15% salt that seasons the dish entirely. Thin with 2 tbsp olive oil per quarter cup to reach a coating viscosity. Holds for 2 weeks refrigerated, far longer than avocado's 1-day window.
05
Mayonnaise
5.01 cup : 1 cup
Creamy and rich spread; works on sandwiches and in dressings but lacks avocado's fresh grassy flavor
5.0
adjustment for this dish
Mayonnaise at 1:1 cup is already a stable cold emulsion at 8000 centipoise, identical to blended avocado sauce, holding indefinitely refrigerated. Lacks the grassy notes, so blend with 1/2 cup cilantro and 2 tbsp lime juice per cup to mimic avocado-crema flavor without the browning timeline.
06
Ricotta
7.51 cup : 1 cup
Creamy on toast, season with salt and pepper
7.5
adjustment for this dish
Ricotta at 1:1 cup blends into pasta sauces around 7000 centipoise after thinning with 1/4 cup pasta water per cup ricotta. Holds emulsion at warm temperatures up to 165F where avocado would gray. Contributes 14g protein per cup, building richer mouthfeel than avocado's pure-fat coating.
07
Cream Cheese
7.51/2 cup : 1 cup
Creamy and spreadable; works on toast or in rolls but lacks avocado's green freshness
7.5
adjustment for this dish
Cream cheese at 0.5:1 cup blends into cold dips at 9000 centipoise, slightly thicker than avocado sauce. Halve the volume and thin with 1/4 cup buttermilk per half cup to coat tortilla chips evenly. Holds 5 days refrigerated, where avocado sauce browns within 24 hours even with lemon.
08
Hummus
2.51 cup : 1 cup
Spread on toast or use as dip
2.5
adjustment for this dish
Hummus at 1:1 cup is already a finished sauce at 7000 centipoise, holding 5 days refrigerated where avocado sauce browns within a day. Thin with 2 tbsp olive oil and 1 tbsp lemon juice per cup to match avocado's pourable consistency for grain bowls or as a roasted vegetable dressing.
09
Edamame
2.51 cup : 1 cup
Blend shelled edamame for creamy spread
2.5
10
Whipped Butter
6.71 cup : 1 cup
Mashed ripe avocado as spread; adds richness
6.7
11
Peanut Butter
5.01 tbsp : 1 tbsp
Thick and nutty; spread on toast or blend into smoothies for richness, much denser than avocado
5.0
12
Egg
4.01 cup : 1/4 cup
Mashed avocado, adds fat and moisture in baking
4.0