Avocados and cheese are both nutritious and delicious foods that can complement each other nicely in a variety of dishes and recipes. When paired together, the creaminess of the cheese balances out the rich, smooth texture of the avocado. The subtle flavors of high quality cheeses can also enhance the mild, nutty taste of fresh avocados. While not a classic combination, avocados and cheese can be a tasty duo when used thoughtfully in sandwiches, salads, omelets, tacos, and more. Let’s take a closer look at why and how these two ingredients can go so well together.
Flavor and Texture Profiles
Avocados offer a creamy, rich, yet delicate flavor accompanied by a smooth, lush texture when ripe. The flesh of the avocado takes on an almost nutty, buttery quality and pairs well with acidic, salty, and spicy ingredients that complement its natural fat and luxurious mouthfeel.
Cheese contributes a range of robust, tangy, salty flavors depending on the variety. Cheeses like cheddar, Swiss, Monterey Jack, queso fresco, feta and goat cheese offer pronounced tastes that stand up to the mellow avocado. Soft cheeses like mozzarella, ricotta, brie and cream cheese deliver creaminess, while also providing a nice contrast to the avocado’s texture. Hard cheeses like parmesan and pecorino romano add a delightful crunch or pleasant chewiness.
When cheese and avocado are eaten together, the lushness of the avocado balances the sharpness from aged cheeses beautifully. The subtle flavor of the avocado also helps mellow cheeses that skew on the tangy side. From a texture standpoint, the smooth avocado highlights the denseness from firm cheeses and the tenderness coming from soft cheeses.
Nutrition
One of the biggest benefits of pairing avocado and cheese is that both pack a nutritional punch on their own, so together, they deliver a good amount of healthy fats, protein, vitamins and minerals.
Here is a look at some of the top nutrients found in avocados and cheese:
Avocados
– Healthy fats – Avocados contain oleic acid, a monounsaturated fat that protects heart health. They are also a good source of linoleic acid, an omega-6 fat that helps regulate inflammation.
– Fiber – One avocado provides around 10 grams of beneficial dietary fiber. Fiber promotes regularity, heart health and better digestion.
– Vitamin K – This important vitamin supports proper blood clotting. Avocados offer around 26% of your daily vitamin K needs per serving.
– Potassium – With more potassium than a banana, avocados provide nutrients that regulate blood pressure, fluid balance and nerve signals.
– Vitamin C and E – Avocados have decent amounts of vitamins C and E, both powerful antioxidants that fight free radical damage in the body.
Cheese
– Calcium – Just one ounce of cheese provides around 200 mg of calcium, which is essential for strong bones and teeth, muscle function and nerve transmission.
– Protein – Cheese is an excellent source of protein, containing around 7 grams per ounce. Protein supports a healthy metabolism, cell repair and collagen production.
– Phosphorus – Involved in energy production, tissue repair and waste removal, phosphorus works closely with calcium to strengthen bones and teeth. Cheese is high in phosphorus.
– Vitamin B12 – Hard cheeses like cheddar and Swiss offer a good dose of vitamin B12, which forms red blood cells and maintains healthy nerve tissue.
– Zinc – Important for immunity and growth, zinc appears in high concentrations in cheese. Just 1.5 ounces provides around 1/4 of your daily needs.
When enjoyed together, the healthy fats in avocado enhance the absorption of the fat-soluble vitamins in cheese. Avocado also contributes fiber to help regulate the digestion of cheese. The cheese offers proteins and minerals that complement the content in the avocado.
Dishes That Combine Avocado and Cheese
There are endless delicious ways to enjoy avocados and cheese together:
Sandwiches
Grilled cheese gets even more luxurious with the addition of creamy avocado slices. Or layer avocado with turkey and cheddar cheese on whole grain bread for a nutritious and satisfying sandwich.
Salads
Dice or slice avocado over any salad topped with cheese, such as mozzarella-tomato caprese salad or Greek salad made with feta. The rich avocado pairs perfectly with the cheese crumbles.
Breakfast
An avocado halves stuffed with scrambled eggs and shredded cheese makes a quick and healthy breakfast. Or top your omelet with sliced avocado and queso fresco or Swiss cheese before folding.
Soup
Garnish a cheesy soup like broccoli cheddar or potato with diced avocado for extra richness and taste. The cool avocado balances hot soups wonderfully.
Quesadillas
Add sliced or mashed avocado inside quesadillas with cheese fillings like cheddar, Monterey Jack or pepper jack. The avocado provides moisture and enhances the other flavors.
Burgers
In addition to cheese, add avocado slices to your burger for more flavor contrast. The creamy avocado perfectly balances the juicy burger and cheese.
Tacos
Slice avocado into tacos along with cheese fillings like shredded cheddar or crumbled queso fresco. The cheese accentuates the mild flavor of avocado wonderfully.
Appetizers
For easy finger foods, top crackers or crostini with mashed avocado mixed with a soft cheese like goat cheese or ricotta, adding seasonings like lemon juice and black pepper.
Sides
Make baked sweet potato or butternut squash more delicious by topping with both melted cheese and diced avocado for extra richness. The avocado cools down the hot veggies nicely.
Dips
Blend avocado with Greek yogurt and cream cheese for a tasty, lower fat dip for veggies or chips. Garnish with extra cheese if desired.
Tips for Combining Avocado and Cheese
Here are some helpful tips for successfully pairing avocado with cheese:
– Choose ripe avocados for the best flavor and texture to match the cheese.
– Use high-quality, flavorful cheese so that it can stand up to the avocado.
– Add avocado to hot dishes at the end to prevent the heat from ruining its texture.
– Opt for soft or mild cheeses if using avocado in cold dishes to complement its delicate flavor.
– Adjust any seasonings after adding the avocado to prevent overpowering its natural taste.
– Toast or grill breads or meats to add some crunch and contrast to the creamy avocado and cheese.
– Add acidity from ingredients like vinaigrette, lemon juice or tomatoes to balance the richness.
– Use just enough cheese so that its flavor comes through but doesn’t overwhelm the avocado.
Conclusion
While avocados and cheese may seem like an unlikely pairing at first, they can actually complement each other extremely well when prepared thoughtfully. The rich creaminess of the avocado highlights and balances the sharp, robust flavors from cheese beautifully. Both ingredients also deliver important nutrients like healthy fats, protein, vitamins and minerals so that you get a satisfying dose of goodness. Feel free to get creative and add avocado to grilled cheese sandwiches, omelets, burgers, tacos, salads, soups and appetizers with cheese. Just keep in mind a few tips like choosing ripe avocado, high-quality cheese, preventing the avocado from getting overheated and seasoning carefully. By enjoying avocado and cheese together in moderation as part of an overall healthy diet, you can take advantage of the delicious duo’s unique nutrition and flavors.
