Baked Stuffed Up Avocados: A Delicious Twist on a Nutritious Classic

The History and Origins of Stuffed Avocados

While avocados on their own have long been a staple food in Central and South America, the practice of stuffing or topping them is a more recent phenomenon. Recipes for avocado halves topped with ingredients like shrimp, chicken, egg, or tuna salad emerged in the 1960s and 70s.

Baking stuffed avocado halves took this concept one step further for a warm and hearty dish. The baked stuffed avocado rose to prominence in the 1980s and 90s alongside interest in bold Southwestern cuisine. Their versatility and nutrition made them an appealing healthy meal option.

The Rising Popularity of Baked Stuffed Avocados

In the last decade, baked stuffed avocados have exploded in popularity with endless recipe variations all over food blogs, magazines, and restaurants. Their nutrition profile as a keto, paleo, and vegetarian friendly option combined with their bold flavors contributed to their fame. They continue to be favorites for healthy comfort food.

Nutrition and Health Benefits

Stuffed avocados provide a powerhouse of nutrition. Here are some of the top nutrients and benefits:

Healthy Fats

- Monounsaturated fats that lower cholesterol

Fiber

- Fill you up and promote digestion

Vitamin K

- For bone health and wound healing

Potassium

- Helps muscles contract and nerves function

Antioxidants

- Lutein and zeaxanthin, which support eye health

How to Select the Best Avocados for Stuffing

Picking the right avocados ensures the perfect stuffed up result. Look for:

Ripe But Still Firm

Avoid overripe mushy avocados. Opt for ones that yield to gentle pressure but still have form.

Hass Variety

Hass avocados have the classic rich, creamy texture best for stuffing.

No Bruises or Damage

Select avocados with intact skin and no indentations or soft spots.

Similar Sizing

Choose avocados of relatively equal size for even cooking.

Step-by-Step Stuffed Avocado Recipe

Here is an easy recipe to make baked stuffed up avocados at home:

Ingredients

• 3 medium ripe avocados, halved and pitted
• 1 cup shredded cooked chicken
• 1/2 cup salsa
• 1/2 cup shredded cheese like cheddar or pepper jack
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F.
2. Scoop some avocado flesh out to make room for filling.
3. Divide chicken evenly among the avocado halves.
4. Top with salsa, cheese, and seasonings.
5. Bake 20-25 minutes until hot and cheese melts.

Customizing Your Stuffed Avocados

Feel free to customize baked stuffed avocados with your favorite flavors:

Fillings

Chopped shrimp, tuna, egg salad, black beans, ground turkey, etc.

Cheeses

Monterey Jack, queso fresco, feta, Swiss, bleu cheese, etc.

Toppings

Bacon bits, pico de gallo, cilantro, red onion, jalapeños, etc.

Seasonings

Chili powder, cumin, oregano, garlic powder, chopped herbs, etc.

Serving Suggestions

Baked stuffed avocados make a great meal or side any time of day:

Main Dish

Serve stuffed avocados alongside a salad for lunch or dinner.

Sides

Pair baked stuffed avocados with grilled chicken or fish.

Starters

Top with a fried egg and bacon bits for a hearty appetizer.

Snacks

Quick protein-packed snack straight from the oven.

Storage and Reheating

For best results, eat stuffed baked avocados immediately. But leftovers can be stored.

• Allow to cool slightly before covering tightly.
• Refrigerate up to 2 days.
• Reheat in a 400oF oven for 5 minutes until hot.

Conclusion

Baked stuffed avocados take this nutritious fruit up a notch into comforting, hearty meal territory. Endlessly customizable, they can be adapted to suit any taste or diet. Whip up a batch on the weekend for quick lunches throughout the busy week ahead!

FAQs

Can you prepare stuffed avocados in advance?

Yes, you can stuff the raw avocado halves up to 24 hours before baking. Store in the fridge.

What are the best avocados to use?

Look for slightly firm, ripe Hass avocados without bruises for the best stuffed avocados.

Can you freeze stuffed avocados?

It's not recommended to freeze stuffed avocados. Best to enjoy them fresh.

How long should you bake stuffed avocados?

Bake at 400°F for 20-25 minutes until hot in center. Adjust time as needed.

Can you microwave stuffed avocados to reheat?

Yes, microwave 15-30 seconds until warmed through. Check for hot spots.

Packed with nutrition and endless flavor combos, baked stuffed avocados make for a delicious anytime meal. Fire up the oven and get ready to enjoy!