Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad

Grilled Cheese With Avocado: Healthy Traditions

There is something about a grilled cheese sandwich that conjures up memories of childhood. Crispy on the outside, warm and gooey on the inside, it’s a classic that’s stood the test of time. While you may never outgrow the simple grilled cheese, our health-ified recipe is a delicious, nutrient-dense version of this traditional sandwich. We combine all the nutrition from soft, buttery avocados and bright, acidic sun-dried tomatoes with creamy, decadent cheese to create a mouth-watering, earthy taste. The best part about this sandwich is that it’s full of vitamins and protein – a childhood favorite that grown-ups can feel good about eating!

Nutrient Booster: Avocado

Not only is this a wonderfully flavorful sandwich, but it also has the amazing nutrition boosters of avocado and sun-dried tomato. Avocados provide nearly 20 essential nutrients, including fiber, potassium, vitamin E, B-vitamins, and folic acid. They also enable the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, when other foods are eaten in conjunction with these healthy fats. Using avocados as a healthier option for butter or fat substitutes may help reduce your dietary intake of saturated fat, calories, sodium, and cholesterol. In fact, avocados are naturally cholesterol free, and over 75% of the fat in avocados is “good fat”. One 50 gram serving is 1/3 of a medium sized avocado. While we love adding avocado to the traditional grilled cheese sandwich for its numerous health benefits, we simply think it tastes better!

Super Recipes For A Superfood

There are so many delicious ways to to incorporate the goodness of avocado into your diet and give your meals a nutritional boost. Avocado adds a wonderful creaminess and butter-like richness to soup, like our Broccoli and Avocado Soup. It can also be an ideal substitute in dishes where mayonnaise is used as a binder ingredient. Our Avocado Spinach Pesto Sauce is a healthy way to top your pasta or “zoodles” and can also be used as a dip or a sauce for chicken and fish. Stuff it in our Avocado Deviled Eggs, mash it in our Hempy Guacamole, or toss it in our Freekeh and Black Bean Salad. The options are endless for nutritious, great tasting meals. The only way avocado gets old is when it spoils!

Nutrient analysis may vary depending on the ingredients that you use. Look for good quality ingredients first, like whole grain bread, organic cheese and sundried tomatoes that are sulfite-free and packed in heart-healthy olive oil. As always, it’s important to read the labels on your products’ list to ensure your recipe is as healthy and “clean” as it can be.

Grilled Cheese with Avocado and Sun-Dried Tomatoes

Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Entrée
Servings 1 sandwich


  • 2 teaspoon olive oil or organic butter, divided
  • 2 slices whole grain bread, or bread of choice
  • 2 tablespoon avocado, mashed and divided
  • 2 (1 ounce) slices cheese cheddar, mozzarella or swiss
  • 1 tablespoon sundried tomatoes in oil, sliced


  • In a skillet over medium-low heat, add 1 teaspoon butter. Add 1 tablespoon avocado to one slice of bread, and place it in the pan, avocado side up. Place the cheese and sliced sun-dried tomatoes on the bread. Spread the remaining avocado on the last slice of bread, and add it (avocado side down) to the one in the pan, creating a sandwich.
  • Press down on the sandwich with a spatula, and cover the pan for 2-3 minutes, or until the cheese melts. Pick the sandwich up with the spatula, and add the additional 1 teaspoon of butter to the pan. Flip the sandwich and press the sandwich down with the spatula.
  • Cover and cook for another 1-2 minutes until the cheese is melted and the bread is golden brown. Serve warm.


*Swiss cheese was used for the nutrient analysis 
Nutrient Analysis:
Serving size: 1 sandwich Calories: 520 calories, Fat: 35 grams, Saturated fat: 18 grams, Carbohydrates: 25 grams, Sugar: 3 grams, Sodium: 320 milligrams, Fiber: 6 grams, Protein: 23 grams, Cholesterol: 80 milligrams
Keyword Nut-Free, Vegetarian

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