Stuffed Avocados with Tomato and Feta

These stuffed avocados are ripe avocado halves filled with a fresh Greek-style salad of cherry tomatoes, crumbled feta, red onion, parsley and oregano, dressed with olive oil and lemon. There’s no cooking, they take 10 minutes, and each half has about 3.5 g of net carbs. Serve one half as a starter or side, or two with some protein as a light keto lunch. The recipe makes 4 halves.

• Serves: 4 as a starter (half an avocado each), or 2 as a light lunch
• Prep time: 10 minutes
• Cook time: none
• Total time: 10 minutes

Ingredients

• 2 large ripe avocados (about 300 g of flesh in total)
• 150 g (1 cup) cherry tomatoes, quartered
• 60 g (2 oz) feta, crumbled
• 1 tablespoon finely chopped red onion (about 20 g)
• 2 teaspoons olive oil
• 2 teaspoons lemon juice, plus extra for the avocados
• A small handful of parsley, finely chopped
• A pinch of dried oregano
• A pinch of salt and black pepper

Method

1. Put the chopped red onion in a small bowl of cold water for 5 minutes to soften its sharp taste, then drain well.
2. In a bowl, gently mix the tomatoes, feta, onion, parsley, oregano, olive oil and lemon juice. Season with pepper and a little salt, remembering that feta is salty.
3. Cut the avocados in half lengthwise around the stone, twist the halves apart, and remove the stones.
4. If the hollows are small, scoop out a little extra avocado with a teaspoon, dice it and add it to the salad.
5. Brush the cut surfaces with lemon juice so they don’t brown.
6. Spoon the tomato and feta salad generously into each avocado half, letting it spill over a little.
7. Serve straight away, with a fork or spoon.

Tips

• Choose avocados that are just ripe: they should yield to gentle pressure near the stem. Overripe avocados are hard to keep in shape.
• Stop them rocking: slice a very thin piece off the rounded underside of each half so it sits flat on the plate.
• Make the filling ahead, but halve the avocados only when you’re ready to serve.
• Drain juicy tomatoes in a sieve for a few minutes if they’re very wet, so the filling doesn’t run.

Swaps and variations

• Protein-packed: add flaked tuna, shredded chicken, cooked prawns or a chopped boiled egg to the filling for a more filling meal.
• Mexican-style: use salsa, lime, cilantro and a little grated cheddar instead of feta and oregano.
• Caprese: use mini mozzarella balls, tomatoes and basil, with a drizzle of balsamic.
• Dairy-free: replace the feta with olives and a few toasted pumpkin seeds.
• Warm: fill with the salad, sprinkle with extra cheese and grill (broil) for 3 to 4 minutes until the cheese melts.

Nutrition per serving (estimate)

One serving is one stuffed avocado half. These figures were calculated from USDA FoodData Central values for raw avocado, cherry tomatoes, feta, red onion, olive oil, lemon juice, parsley, oregano and salt.

Most of the fat is the monounsaturated kind from avocado and olive oil. Each half also provides a good amount of fiber and potassium. Our article on whether avocado is keto has more on its nutrition. For a balanced lunch, pair two halves with a protein such as grilled chicken or a boiled egg; our guide to protein on keto explains how much to aim for.

Contains: milk (feta).

Storage

Stuffed avocados are best eaten straight away, because cut avocado browns quickly. The filling keeps in a covered container in the fridge for up to 2 days. If you have a leftover avocado half, keep the stone in, squeeze over lemon juice, press plastic wrap onto the cut surface and refrigerate it for up to a day.

What to serve with them

• Grilled salmon, chicken or shrimp. Our grilled shrimp skewers are a good match.
• A leafy green salad with one of our keto salad dressings.
• Eggs, for a keto brunch.

Common questions

Can I make stuffed avocados ahead of time?

Make the filling up to a day ahead, but cut and fill the avocados just before serving to stop them browning.

Is feta keto?

Yes. Feta is low in carbohydrate, with under 1 g of net carbs in the amount used per serving here. It’s salty, so you won’t need much added salt.

How do I ripen avocados quickly?

Put them in a paper bag at room temperature with a banana or apple. They usually ripen in 1 to 3 days.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.