Very Best Gluten-Free Guacamole Recipe in History!

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avocado sliced in half on cutting board

I have a special place in my heart for avocados…

When I was first diagnosed with Celiac Disease, I had no idea what the heck was safe to eat. I made the usual newbie mistakes, thinking “wheat free” labels meant gluten free (and totally glutening myself in the process). I was terrified to ingest much of anything for fear that my rear-end would literally self implode (ok, really bad visual, my sincere apologies). So, for the first month after going gluten free, I ate a block of sharp cheese, two avocados, and some sun dried tomatoes.

Every single day.

This odd trio of items were the three things I knew for certain were safe.

Three years later, I am (thankfully) educated like nobody’s business on the intricacies of Celiac Disease. Despite branching out from the avocado, cheese, and sun dried tomato diet, I still eat 1/2 an avocado most days on my usual serving of nachos. Recently, I have become slightly obsessed with guacamole. It’s very easy to prepare and the avocado provides a bevy of nutritional goodness.

Two important things to remember: (1) avocados practically turn brown as you are slicing them open, so plan to eat your guac in a timely manner and (2) be sure to select medium ripe avocados — you can check for ripeness by gently pressing the outside of the avocado. Ripe, ready-to-eat fruit will be firm, yet will yield to gentle pressure.


2 avocados – peeled, pitted, and diced
1/2 onion diced
1 jalapeno pepper seeded and diced (note – the seeds within the pepper provide the heat)
1 lime juiced
1 large tomato or 10 cherry tomatoes seeded and diced
1 tablespoon of fresh cilantro, finely chopped
1/2 teaspoon ground cumin
Salt and pepper to taste

In a medium bowl, mash the avocados with a fork. Mash as little or as much as you like. Fold in the the remaining ingredients and mix well.

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Maureen Stanley was diagnosed with Celiac Disease in 2005. Way back before gluten-free was “mainstream“. Maureen created Hold The Gluten blog and podcast in 2008 as a way to connect members of the gluten-free community across the world.


  1. Guac is hands down one of my favorite things in the UNIVERSE to make and eat. I also like to add at least 2 or 3 minced cloves of garlic, but then I put garlic with everything.

    I don’t think I make it as much as I’d like to, but it’s rare that I go two weeks without at least some kind of guac fix.

    Tonight my BF and I went to a trendy new Mexican place for dinner. One of the things I love about Mexican food is that it’s already about 90% gluten free to begin with, so unless I’m going to some low-end taco joint, all I really need to do is steer clear of the flour tortillas and get really good explanations for the preparation of any questionable sauces.

    My dinner was a guacamole appetizer called The Chesapeake. (I live in Maryland.) It was guac with fresh cilantro, diced tomatoes, red onion, avocado, jalapeno, garlic and then jumbo lump crab meat with Old Bay seasoning.

    You’d think it would be “meh” but it was fabulous!

    I’ll have to find the link so you can see it if you’re ever in the Baltimore/D.C. area so you can check it out. I’ve eaten there 4 times now and have never once gotten even slightly sick.

    Ah ha! Found it!

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