Let’s be honest: Ranch dressing is a crowd favorite. It’s creamy and tangy and seems to make everything taste better, from salads to chicken wings. But, like most delicious things, it’s not exactly a healthy food—that is unless we’re talking about avocado ranch dressing.
This trendy condiment has been gaining popularity as a “healthier” alternative to traditional ranch, but is avocado ranch good for you? I decided to do a little digging to find out.
What Exactly Is Avocado Ranch Dressing?
Before diving into the health benefits (or lack thereof), let’s clarify what we’re discussing.
Avocado ranch dressing is a variation of the classic ranch dressing, but instead of using mayonnaise or sour cream as the base, it’s made with avocado.
The ingredients typically include:
- Avocado
- Buttermilk or yogurt
- Fresh herbs (like dill, parsley, and chives)
- Garlic
- Onion powder
- Salt and pepper
Some recipes might also include a touch of mayonnaise or sour cream, but the avocado is the show’s star.
Is Avocado Ranch Good for You? – The Short Answer
Yes, avocado ranch dressing can be a healthier alternative to regular ranch dressing when consumed in moderation as part of an overall balanced diet.
Nutritional Breakdown
Is Avocado Ranch Healthier?
Now, let’s get to the million-dollar question: Is avocado ranch dressing healthier than regular ranch? To answer that, we need to examine the nutritional values.
Regular Ranch Dressing
A typical 2-tablespoon serving of regular ranch dressing contains
- Calories: 140
- Total Fat: 15g (19% DV)
- Saturated Fat: 2g (10% DV)
- Cholesterol: 10mg (3% DV)
- Sodium: 290mg (13% DV)
- Carbohydrates: 2g (1% DV)
- Protein: 1g
While ranch dressing is high in fat and calories, it offers few other nutrients.
Avocado Ranch Dressing
On the other hand, a 2-tablespoon serving of homemade avocado ranch dressing might look something like this:
- Calories: 120
- Total Fat: 11g (14% DV)
- Saturated Fat: 1.5g (8% DV)
- Cholesterol: 0mg (0% DV)
- Sodium: 200mg (9% DV)
- Carbohydrates: 4g (1% DV)
- Fiber: 2g (7% DV)
- Protein: 1g
- Vitamin K: 20% DV
- Folate: 10% DV
At first glance, avocado ranch dressing seems to have slightly fewer calories and less saturated fat than regular ranch. But the real star here is the added fiber, vitamin K, and folate from the avocado.
The Avocado Benefits
Avocados are an excellent source of heart-healthy monounsaturated fats, fiber, and vitamins and minerals. Using avocado as the base for ranch dressing automatically adds these beneficial nutrients to your condiment.
The fiber in avocados can help promote feelings of fullness and support healthy digestion. At the same time, monounsaturated fats have been shown to help lower bad (LDL) cholesterol levels and raise good (HDL) cholesterol levels.
Additionally, avocados are rich in antioxidants like lutein and zeaxanthin, which are essential for maintaining healthy eyesight.
Potential Drawbacks of Avocado Ranch Dressing
While avocado ranch dressing does seem to have some health advantages over regular ranch, it’s important to remember that it’s still a condiment, and moderation is key.
One potential drawback of avocado ranch dressing is that it’s still relatively high in calories and fat, especially if you consume large portions. It’s easy to overdo it when you’re dipping veggies or drizzling it over salads and other dishes.
Additionally, some store-bought or restaurant versions of avocado ranch dressing might contain additional ingredients like sugar, preservatives, or unhealthy oils, which can negate some of the potential benefits.
How to Make Avocado Ranch Dressing Even Healthier
If you’re a fan of avocado ranch dressing, there are a few simple tweaks you can make to make it even healthier:
Use Greek Yogurt
Instead of using buttermilk or regular yogurt as the base, opt for Greek yogurt. Greek yogurt is higher in protein and lower in calories and fat than regular yogurt, making it a more nutrient-dense option.
Add More Herbs and Spices
Fresh herbs like dill, parsley, and chives not only add flavor but also provide a boost of antioxidants and other beneficial plant compounds. You can also experiment with spices like garlic powder, onion powder, and paprika to add depth of flavor without adding extra calories or fat.
Use Avocado Oil Instead of Mayo
If you’re using a touch of mayonnaise in your avocado ranch dressing, consider swapping it out for avocado oil instead. Avocado oil is rich in heart-healthy monounsaturated fats and has a higher smoke point than olive oil, making it a great option for cooking and dressing.
Watch Your Portions
As with any condiment or dressing, it’s important to be mindful of your portion sizes. A serving of 2 tablespoons is generally reasonable, but it’s easy to overdo it when dipping or drizzling. Try measuring your portions or using a small ramekin to keep yourself in check.
Healthy Ways to Enjoy Avocado Ranch Dressing
Now that we’ve explored the potential benefits and drawbacks of avocado ranch dressing, let’s talk about some delicious and healthy ways to enjoy it:
Salad Dressing
Avocado ranch dressing is an excellent salad, especially when paired with greens like romaine lettuce, spinach, or kale. Add some diced avocado, cherry tomatoes, and a sprinkle of sunflower seeds or sliced almonds for a nutrient-packed meal.
Veggie Dip
Instead of reaching for the ranch dressing when you’re craving a veggie dip, try using avocado ranch instead. It pairs perfectly with raw veggies like carrots, celery, cucumber, and bell pepper slices.
Sandwich or Wrap Spread
Avocado ranch dressing can also double as a flavorful spread for sandwiches or wraps. For a creamy and satisfying meal, try it with grilled chicken, turkey, or even a vegetarian patty.
Baked Potato Topping
Forget the sour cream and butter – avocado ranch dressing makes a delicious and healthier topping for baked potatoes. Load up your spud with avocado ranch, diced tomatoes, and some crumbled bacon (if you feel indulgent).
Is Avocado Ranch Good for Your Health?
The answer is: that it can be, but moderation is key.
While avocado ranch dressing does offer some nutritional advantages over regular ranch dressing, it’s still a relatively high-calorie and high-fat condiment.
However, when consumed in reasonable portions and paired with nutrient-dense foods like vegetables, lean proteins, and whole grains, avocado ranch dressing can be a tasty and slightly healthier addition to your diet.
Remember, the healthiest option is always to make your avocado ranch dressing at home, where you can control the ingredients and portion sizes. And don’t forget to experiment with different herbs, spices, and other healthy additions to make it even more nutritious and flavorful.