California Avocado Loaded Sweet Potatoes

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Nutritional Highlights (per serving)

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15 g
Total Fat
55 g
Total Carbs
12 g
330 mg
 California Avocado Loaded Sweet Potatoes

A fun, vegan twist on a loaded potato dish, lightened up and loaded with flavor and nutrition! Using sweet potato as the base, Fresh California Avocado is gently folded into the sweet potato to create a buttery-like taste. On top is a flavor-packed mixture of onions, mushrooms, more avocado, and fiber-filled garbanzo beans, dressed up with a delicious California Avocado Cilantro Coulis! Whether you are vegan, vegetarian or have a food allergy, everyone can enjoy this dish, worry free, and rest easy knowing their delivering 110% DV of vitamin A, 54% DV of fiber and 30% DV of potassium to nourish their body!


Serves: 4
  As needed  cooking spray
  sweet potatoes, medium-sized
  white onion, small, thinly sliced
3/4  tsp.  garlic, minced
oz.  mushrooms, sliced
1/2    jalapeño, small, stemmed, seeded and finely chopped
1/2  tsp.  black pepper, ground
1/4  tsp.  sea salt, divided
can  no salt added garbanzo beans, (15-oz), drained (liquid reserved) and rinsed
  ripe, Fresh California Avocado, seeded and peeled
    California Avocado Cilantro Coulis
  ripe, Fresh California Avocado, seeded and peeled
bunch  fresh cilantro, (about 2 oz.), stems removed
1/2    jalapeño, small, stemmed, seeded and finely chopped
Tbsp.  garbanzo bean liquid
Tbsp.  lemon juice
tsp.  garlic, minced
1/4  tsp.  sea salt

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados


  1. Preheat oven to 425 degrees F and spray a baking sheet with cooking spray. Use a fork to poke each sweet potato and place on sheet. Bake for 45 minutes.
  2. Spray a large non-stick pan with cooking spray and place over medium heat. Sauté the onions for 5 minutes, then add the garlic, mushrooms, jalapeño, black pepper and half the sea salt. Continue to cook 5 minutes until mushrooms are browned and a thin liquid coats the bottom of the pan. Add the garbanzo beans, lower the heat and cook 3-4 minutes to heat slightly. Set aside until ready to assemble potatoes.
  3. When potatoes have finished baking, remove from oven and let cool 10 minutes (or until cool enough to touch). Make a cut into top of potato, large enough to remove the inside but keep skin intact, and scoop out three quarters of the sweet potato puree. Place the sweet potato puree into a medium bowl. Mash together with 1/2 avocado and remaining sea salt. Stuff mixture evenly back into the potato skins.
  4. Return the onion, mushroom and garbanzo bean mixture to medium heat for 3 minutes, then spoon evenly over each potato.
  5. Dice remaining avocado and sprinkle on top of each sweet potato.
  6. Add optional 2-4 Tbsp. or to taste of California Avocado Cilantro Coulis if desired.

California Avocado Cilantro Coulis

  1. To a food processor (or high-powered blender), add all ingredients.
  2. Pulse until smooth (about 1-2 minutes).
  3. Store in an air-tight container in the refrigerator; top potato or use in salads and sandwiches. Use within 2 days.

Serving Suggestion: Garbanzo beans help boost protein and fiber of the dish. To be compliant with Whole 30® and Paleo dietary patterns, use cooked lean ground meat instead of beans.

Beverage Pairing: Pairs well with a chilled Chardonnay.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Calories 390
Total Fat 15 g
Trans Fat 0 g
Saturated Fat 2 g
Monounsaturated Fat 9 g
Polyunsaturated Fat 2 g
Total Carbs 55 g
Dietary Fiber 15 g
Total Sugar 9 g
Protein 12 g
Cholesterol 0 mg
Sodium 330 mg
Potassium 1304 mg

Vitamin A 954 mcg; Vitamin C 19 mg; Calcium 111 mg; Iron 3 mg; Vitamin D 0 mcg; Folate 108 mcg; Omega 3 Fatty Acid 0.14 g

% Daily Value*: Vitamin A 110%; Vitamin C 20%; Calcium 8%; Iron 15%; Vitamin D 0%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Elizabeth Shaw, MS RDN CLT CPT

Liz is a Registered Dietitian and Certified Personal Trainer in San Diego, California. She owns a nutrition consulting business in which she works with brands to help disseminate key health messaging to practitioners and consumers at large via national speaking, TV segments, and through her strong social media presence. Liz also runs a maternal health private practice in which she specializes in fertility nutrition. She is an author of the Fertility Foods Cookbook published last fall and a blogger at both Shaw’s Simple Swaps and Bumps to Baby. Liz is a freelance writer and serves as a nutrition expert for many national publications, such as Shape, Women’s Health, Men’s Health, Muscle and Performance, Fit Pregnancy, Parents and others. Her current position has led her to what she loves most, educating the public at large about the importance of nutrition and health in daily life while connecting individually with those struggling to build their families. Helping to empower others through nutrition is truly what brings Liz joy!

Liz is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization.

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