Eosinophilic Esophagitis Friendly Guacamole and Veggie Sticks
Creamy, bright, and loaded with fresh flavor, this guacamole hits every note you want from a crowd-pleasing dip — rich avocado, a squeeze of lime, a little heat from jalapeño, and the freshness of cilantro and red onion all working together beautifully. Managing eosinophilic esophagitis often means navigating a minefield of trigger-heavy snack foods, and most store-bought dips are full of additives, dairy, and preservatives that make them a hard pass. This one is built entirely from whole, simple ingredients that are naturally free from the common culprits — no wheat, no dairy, no eggs, no soy — so you can dig in without second-guessing every bite. The veggie sticks alongside — crisp carrots, celery, cucumber, and sweet red bell pepper — give you that satisfying crunch without relying on chips or crackers that might not work for your needs. Mash the avocado to whatever texture feels comfortable, whether that's silky smooth or pleasantly chunky. It comes together in just a few minutes and is the kind of snack that genuinely feels like a treat rather than a compromise.
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Learn more →Ingredients
4 servings
For the guacamole
- 3 ripe avocados
- 2 tbsp fresh lime juice (from about 1 lime)
- ¼ tsp fine sea salt, plus more to taste
- ¼ cup fresh cilantro, finely chopped
- 2 tbsp red onion, finely diced
- 1 jalapeño, seeds removed and finely minced
- 1 garlic clove, minced
For the veggie sticks
- 2 medium carrots, cut into sticks
- 2 medium stalks celery, cut into sticks
- 1 medium cucumber, cut into sticks
- 1 medium red bell pepper, seeded and cut into strips
Instructions
- 1
Place the avocado flesh in a medium mixing bowl. Add the lime juice and salt, then mash with a fork to your preferred consistency — chunky with visible avocado pieces, or smoother with just a few lumps remaining.
- 2
Fold in the cilantro, red onion, jalapeño, and garlic until evenly distributed. Taste and adjust salt as needed.
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