Healthy, Salt Free Chipotle and Lime Guacamole

Healthy, Salt Free Chipotle and Lime Guacamole from This Mama Cooks! On a Diet  -

According to a new survey from the folks at Mrs. Dash, 71% of Americans have no idea what the recommended daily amount of salt intake is. (It’s 2,300 milligrams.) Even more scary, the average American consumes nearly double that amount - 7.6 pounds of salt per year!

Despite healthy warnings, 58% of Americans are consuming the same if not more salt than two years ago. When cooking or preparing a meal, 70% of people surveyed usually add salt, and 55% usually add salt without consulting a recipe or add salt to prepared foods at the table. Half add salt to their food even before tasting it!

We’re a salt addicted nation for sure. However, some people have taken heed to the warnings to lower their sodium intake:

  • 68% of Americans say they usually eat low sodium foods when cooking at home.
  • As many Americans change their diets for health reasons, 61% of those people have cut back on their salt intake.

Still we could do better, especially since 80% of the sodium we consume comes from processed foods. One way to reduce sodium intake is to make more foods from scratch, and to use spices and seasoning blends like Mrs. Dash to kick up the flavor instead of salt.

Going salt-free with Mrs. Dash

Throughout 2011, I’ll be working with Mrs. Dash to share ways to cut down your salt use by sharing ways to use their 14 seasoning blends - Original Blend, Garlic & Herb, Table Blend, Extra Spicy, Onion & Herb, Lemon Pepper, Italian Medley, Tomato Basil Garlic, Southwest Chipotle, Fiesta Lime, Caribbean Citrus, Steak Grilling Blend, Chicken Grilling Blend, and Hamburger Grilling Blend.

For the past month, I’ve been using Mrs. Dash instead of salt on everything from eggs to spaghetti sauce to grilled steak and fish. Not only are Mrs. Dash seasoning blends delicious additions to my cooking, but no one in my family has noticed the lack of salt in their food.

Inspired by Mrs. Dash’s Southwest Chipotle and Fiesta Lime seasoning blends, I came up with this healthy recipe for guacamole.

This Mama’s tips

  • You can adjust the seasonings to personal preference.
  • For additional spiciness, you may want to try adding Mrs. Dash Extra Spicy.
Healthy, Salt Free Chipotle and Lime Guacamole from This Mama Cooks! On a Diet  -

Chipotle and Lime Guacamole


  • 2-3 ripe avocados, halved, seeded and peeled (approximately 2 cups)
  • 1 pint (2 cups) container mild pico de gallo (salsa fresco)
  • 1 teaspoon Mrs. Dash Fiesta Lime Seasoning Blend
  • 1/2 teaspoon Mrs. Dash Fiesta Southwest Chipotle Blend


  1. Place the scooped avocado pulp, the pico de gallo, and the Mrs. Dash seasoning blends in a large bowl.
  2. Using a potato masher, mix the ingredients thoroughly.
  3. Serve.
Prep Time: 15 Minutes
Total Time: 15 Minutes
Servings: Makes 16 servings
  • Serving size: 1/4 cup
  • Calories: 38
  • Calories from Fat: 25
  • Total Fat: 2.7g
  • Sodium: 196mg
  • Total Carbohydrates: 3.6g
  • Sugar: 1.1g
  • Fiber: 3.6g
  • Protein: 0.9g
  • Cholesterol: 0mg

Weight Watchers POINTS = 1

Disclosure: I wrote this review while participating in a campaign by Mom Central Consulting on behalf of Mrs. Dash. I received the full set of Mrs. Dash seasoning blends and was compensated for my time.

8 thoughts on “Healthy, Salt Free Chipotle and Lime Guacamole

  1. Shawn Hubbard

    Chipotle is misspelled a couple times in this article, including in the title. It’s causing the Google listing to be misspelled also.

  2. annemarie Post author

    You cannot believe all the varieties they have. Sometimes it’s too hard to choose which one to use on veggies or rice.

    1. annemarie Post author

      There are so many choices that you can really play around with them and have fun with your cooking.

  3. Roz

    This is great. My Mom has high blood pressure, so we’re very aware of sodium contents of our food. Any tips and tricks to reduce sodium will be SOOOO welcome.


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