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Avocado Boats 5 Ways

Get healthy fats with avocado boats
Nathan Congleton / TODAY

Chef notes

Love avocado toast? You'll love these flavorful avocado boats. Halve and pit one avocado and top halves with a different combo of flavors— one for each day of the workweek!

Mushroom melts: 187 calories, 16 grams fat (2 grams saturated), 251 milligrams sodium, 7 grams fiber, 3 grams sugar, 6 grams protein

Fruit sundae: 198 calories, 11 grams fat (2 grams saturated), 92 milligrams sodium, 9 grams fiber, 12 grams sugar, 3 grams protein

Bean machine: 313 calories, 12 grams fat (2 grams saturated), 978 milligrams sodium, 17 grams fiber, 2 grams sugar, 16 grams protein

Smashed pea hummus: 346 calories, 25 grams fat (4 grams saturated), 605 milligrams sodium, 12 grams fiber, 6 grams sugar, 8 grams protein

PBAs: 199 calories, 14 grams fat (2 grams saturated), 265 milligrams sodium, 8 grams fiber, 6 grams sugar, 5 grams protein


Mushroom melts
  • 1 teaspoon olive oil
  • 2 cups sliced mushrooms
  • 1/2 teaspoon chopped fresh rosemary
  • 1 pinch garlic salt
  • 1 avocado, halved and pitted
  • Shredded Swiss or Parmesan cheese, for serving
Fruit sundae
  • 1 cup chopped mixed fruit
  • 1 teaspoon chopped mint
  • 1 avocado, halved and pitted
  • Lime juice
  • Chili powder
  • Plain Greek yogurt
Bean machine
  • 1 cup cooked black beans
  • 1/4 cup chopped cucumber
  • 1/4 cup quartered grape tomatoes
  • 1 avocado, halved and pitted
  • Balsamic vinegar
  • Freshly ground black pepper or grains of paradise
Smashed pea hummus
  • 1 cup frozen peas, thawed
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon chopped fresh basil
  • 1 avocado, halved and pitted
  • Salt and freshly ground black pepper, to taste
  • Toasted pine nuts (optional)
  • 1 tablespoon plain Greek yogurt
  • 1 teaspoon unsweetened peanut butter
  • 1/4 teaspoon curry powder
  • 1 pinch salt
  • 1 avocado, halved and pitted
  • Mini greens
  • Chopped apple


For the mushroom melts:

Heat the olive oil in a small nonstick skillet over medium-high heat. Add the 2 cups sliced mushrooms, rosemary and garlic salt and cook until tender. Spoon over avocado halves and immediately sprinkle with shredded Swiss or Parmesan cheese.

For the fruit sundae:

Mix the fruit with the mint and spoon over avocado halves. Drizzle with lime juice and sprinkle with chili powder. If desired, add a dollop of plain Greek yogurt.

For the bean machine:

Toss black beans, cucumber and quartered grape tomatoes. Drizzle with balsamic vinegar and top with freshly ground black pepper or grains of paradise.

For the smashed pea hummus:

In a blender bowl combine peas, olive oil, lemon juice and basil. Blend until almost smooth. Spoon atop avocado halves. Season with salt and pepper to taste, and if desired, sprinkle with toasted pine nuts.

For the PBAs:

In a small bowl, stir together the yogurt, peanut butter, curry powder and salt. Top avocado halves with mini greens and chopped apple; drizzle with the peanut butter sauce.