Horseradish Salmon Salad Avocado Cups

Growing up I didn't eat much avocado…but oh, I am making up for it now! When my kids were babies, I fed them avocados often as the smooth, velvety flesh was simple for their little toothless mouths to savor; it's such a quick and easy baby food. Now that they are in elementary school, it's our go-to green to add as a side to meals, spread on sandwiches or simple snack dip with pita chips.

Avocados have gained favor in recent years as they can be good for your skin, hair, heart and cells in your body. They are jam-packed with good fats, vitamin E, potassium, fiber and many other plant-based goodies.

Plus, I love how simple it is to use an avocado. Just halve the fruit and take out the pit in the center (see below for a quick way to pit an avocado). Then, feel free to dice it, scoop it out, spread it, or stuff it right in its skin — which is what we are going to do today.

Horseradish Salmon Salad Avocado Cups

Recipe by Vicki Shanta Retelny, RDN

This recipe is based around salmon, but feel free to experiment with whatever you enjoy. I have used everything from cottage cheese, bean salad, chicken salad, tuna salad, quinoa and hummus.

1 semi-ripe avocado (soft, not mushy)
1 2.5 ounce pouch flaked salmon
1 teaspoon horseradish mustard
1 small shallot, diced
1/4 cup cherry tomatoes, diced
1/2 cup marinated artichokes, diced


  1. Cut the avocado in half. Pit it by striking the pit with a knife and rotating to gently remove. Put the halves to the side while you make salad.
  2. In a small bowl, toss salmon, mustard, shallot, tomatoes and artichokes together until lightly mixed.
  3. Spoon into the hallows of each avocado half. Serve immediately as an appetizer or part of a meal with soup or a slice of crusty whole grain bread.

Nutrition Information
Serving size 1/2 avocado
Serves 2

Calories: 267; Total Fat: 19g; Saturated fat: 3g; Trans Fat: 0g; Cholesterol: 19mg; Sodium: 138mg; Carbohydrates: 17g; Fiber: 10g; Sugars: 2g; Protein: 11g

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Vicki Shanta Retelny
Vicki Shanta Retelny, RDN, is a lifestyle nutrition expert, author, speaker, recipe and content creator based in Chicago. She blogs at Follow her on Instagram, Facebook and Twitter.