Hemp Guacamole | Superfood Spread

Make-over your traditional avocado spread or dip and get creative with our Hemp Guacamole. Perfect for almost any occasion, your summer BBQs, weekend game nights, Taco Tuesdays, or easy weekday snacks deserve this new twist on an old favorite staple. Filled with many of the key ingredients you may love in a great tasting guacamole, such as cilantro, onion, and lime juice, we’ve incorporated hemp hearts for added nutrition. Rich in flavor and texture, hemp hearts are an ideal way to add 10 grams of protein plus 10 grams of omegas to any recipe, including this guacamole. And the nutty flavors and enjoyable crunch of the hemp hearts combine well with the avocado’s subtle flavor and creamy consistency. Whether you spread it, dip it or top it on toast, our Hempy Guacamole will add heart-healthy goodness to almost any dish.

Nutrient Booster: Avocado

Eating for a healthy heart is so important, especially since heart disease is the leading cause of death in the United States. Research shows that incorporating good quality fats, such as those found in avocados, in a daily diet can help improve heart health. These healthy fats, known as monounsaturated and polyunsaturated fats, can improve blood lipids, reduce inflammation, and lower cholesterol and blood pressure. Studies also show that a diet filled with unsaturated fats is a more effective means to reduce heart disease than one that is low in these healthy fats.

Choosing the Best Avocado

Did you know that avocados do not ripen on a tree?  Learning how to pick a good avocado is important when you’re making any special recipe. First, check the color of the skin. The darker the color, the riper the avocado. Next, make sure to check for any indentations or bruising, discarding those with too many imperfections. Finally, feel the avocado by gently squeezing it. A ripe avocado should yield to firm gently pressure, but shouldn’t feel mushy. When an avocado begins to soften, it can be placed in the refrigerator to slow the ripening process.

Hempy Guacamole

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 14 servings


  • 1/4 cup cilantro, chopped
  • 3 tbsp red onion
  • 1 clove garlic, minced
  • 1 tbsp jalepeno, diced (optional)
  • sea salt to taste
  • 1 1/2 cups avocado,* mashed
  • 1 tsp lime juice
  • 3 tbsp hemp hearts
  • 1/4 cup grape tomatoes, chopped


  • In a small mixing bowl, add the cilantro, onion, garlic, and jalapeno (if desired). Mix until well combined.
  • Add the avocado, lime juice, and salt. Combine well and taste, adding more salt if desired.
  • Lastly, add the hemp hearts and grape tomatoes and mix well. Place in a small serving bowl, and serve with tortilla chips or a variety of vegetables.


*When choosing a ripe avocado, the skin should be dark in color and should be a bit soft to the touch.
Nutrient Analysis:
Serving size: 2 tablespoons Calories: 55 calories, Fat: 5 grams, Saturated fat: 1 gram, Carbohydrates: 3 grams, Sugar: 0 grams, Sodium: 90 milligrams, Fiber: 2 grams, Protein: 1 gram, Cholesterol: 0 milligrams
*Disclosure: Triad to Wellness has provided nutrition communication services to Manitoba Harvest. 
However, we were not compensated for this post. All opinions are our own.
(1) Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fatty acids and risk of coronary heart disease: 
modulation by replacement nutrients. Curr Atheroscler Rep. 2010;12(6):384-90. 
(2) Vafeiadou K, Weech M, Altowaijri H, Todd, S, Yaqoob P, Jackso KG, Lovegrove JA. Replacement of 
saturated with unsaturated fats had no impact on vascular function but beneficial effects on lipid 
biomarkers, E-selectin, and blood pressure: results from the randomized, controlled Dietary Intervention 
and VAScular function (DIVAS) study. Am J Clin Nutr. 2015;102(1):40-48.