Fried Avocado Tacos with Creamy Jalapeno Sauce

It's double avocado with these avocado tacos, fried in heart healthy avocado oil and served with a spicy roasted jalapeno-yogurt sauce. 

Disclosure: This post is sponsored by Avocare Avocado Oil. I was provided with free avocado oil and compensated for this post. All thoughts and opinions are my own. Thank you Avocare for supporting my work here on Avocado A Day! 

Living in the South, fried foods are a frequent topic of conversation. Fried chicken...fried fish....fried okra...fried butter. Down here, we believe everything tastes better with a crispy, crunchy coating.

When I worked at a hospital, fried food was the first thing the doctors instructed their patients to give up up. When they came to see me, they were either mourning the loss of their favorite food, or angry and vehemently opposed to following their doctors orders. Let me tell you, you do not want to get between a South Carolinian and their fried shrimp.

I gained many new friends after informing them that fried food isn't the nutritional disaster it's made out to be. You'll be happy to know, there is such thing as healthy frying, and no, it does not involve an oven. Just think about it - the whole idea behind avoiding fried food is that it's too high in fat. Of course, now we all (hopefully) know fat is perfectly healthy, and not something to be avoided.

The key to healthy frying is choosing the right oil. When frying, it's crucial to chose an oil with a high smoke point, at least 325 degrees. Otherwise, the oil will break down when heated in a process called oxidation. This destroys the nutritional compounds and creates damaging free radicals.

My choice for frying - avocado oil. Not only does it have a smoke point of 480 degrees, but it's neutral, slightly buttery flavor makes it perfect for frying a variety of foods. Nutritionally, it has a similar breakdown as extra virgin olive oil, rich in cholesterol lowering monounsaturated fats, but olive oils smoke point is only 320 degrees.

When Avocare reached out to see if I'd like to try their plain and flavored avocado oils, after jumping for joy, I immediately started dreaming of the fried goodies that would come out of my kitchen. Avocare is a family owned company out of Texas, where they produce high quality, extra-virgin avocado oil from Mexican avocados. Their products are sold in the Cooking Connections section of various HEB stores in Texas, markets in Northern California and online for a really great price! Check out their store locator to find a store near you!

Y'all, once you try avocado oil, you will fall in love. The flavored oils, sold in basil, garlic and chipotle, are a great shortcut in adding flavor to dishes. And if you're on a low FODMAPS diet for IBS, the garlic oil is a great way to add garlicky flavor without stomach upset. The unflavored avocado oil is by far the most nutritious, neutral flavored oil out there.

When I started brainstorming ideas for a recipe utilizing avocado oil, I knew I wanted to recreate the fried avocado taco I had at Torchy's last year when I was visiting Austin, TX. Avocado fried in avocado?? Double avocado?? I mean, someone pinch me! It's too much for this avocado enthusiast to handle!

Now, before I get to the recipe, a couple tips for healthy frying, because I know you're going to run out, pick up some avocado oil and pull out your frying pan!

1. Choose a whole grain for the batter or crust. Cornmeal, whole wheat flour, whole grain panko breadcrumbs and even almond meal are all great.

2. Make sure the oil is hot enough. This forms almost a seal around the food, preventing it from absorbing too much oil.

3. Pair it with a light site. Something like a vinegar based slaw, side salad or fruit salad is perfect.

4. Don't reuse oil, which breaks down and oxidizes with each use. Also, scrape away any bits of crust between frying batches, which can burn and oxidize as well.

Without further ado, I bring you fried avocado tacos, courtesy of Avocare!

Fried Avocado Tacos with Creamy Jalapeno Sauce

Makes 12 tacos, serves 6


Creamy Jalapeno Sauce:

  • 1-2 jalapenos (depending on how spicy you like it)
  • 1/2 cup plain yogurt
  • Juice of 1/2 lime


  • 2 large avocados
  • 1/3 cup whole wheat flour
  • 1 egg
  • 1 cup whole grain panko
  • 1/4-1/3 cup Avocare avocado oil
  • 12 corn tortillas
  • Shredded cabbage
  • Cilantro
  • 3 radishes, diced
  • Lime, cut into wedges


  1. First, make the jalapeno yogurt sauce. Turn on the broiler. Place the jalapenos on a baking sheet and place under the broiler. Flip after a few minutes to char on each side.
  2. Once charred, remove and place in a small bowl. Top with saran wrap and let sit a few minutes to cool. This allows the steam to loosen the skins.
  3. When cool, peel the skins off the jalapeno. Cut away the stem and remove the seeds. Chop the jalapeno finely and place in a bowl with the yogurt and lime juice. Stir to combine and season with salt.
  4. Next, prepare the breading. Place the flour in a bowl and season liberally with salt and pepper. Whisk the egg in a separate bowl with 2 tablespoons of water. Place the panko in a third bowl.
  5. Cut the avocado in half and remove the pit. Slice each half into about 6 spears.
  6. Heat the avocado oil in a large skillet on medium-high heat.
  7. Dip each avocado slice in flour and coat. Then transfer for a quick dip in the egg, then coat with panko breadcrumbs.
  8. Transfer avocado slices to the hot pan, working in batches. Fry 2-3 minutes on each side until browned and crispy. Using a slotted spatula, remove to a plate covered with a paper towel and sprinkle with salt. Repeat until all the avocado slices are fried.
  9. Heat the tortillas in a microwave or over a gas flame. Top with cabbage, cilantro leaves, avocado slices and jalapeno sauce. Serve with lime wedges.