What Is In An Avocado Roll?

This post may contain affiliate links. I may receive a small commission at no extra cost to you. All opinions remain my own.

Here’s fantastic news for all those on the hunt for a healthier replacement for their much-loved fast food indulgence!

You can easily make one at home using an avocado.

The basic concept behind an avocado roll is simple: cut an avocado into small slices and use them as a vehicle for whatever filling you choose.

The possibilities are limitless.

You can add cheese, meat, veggies, or anything else you want.

So what exactly goes into an avocado roll?

And how does it compare to other sandwiches like burgers or hot dogs?

Avocado Roll

What are the ingredients in an avocado roll?

You will need some tools to get started on making your own avocado rolls.

They include a knife, cutting board, two bowls (one for the flour and another for the egg wash), and a baking sheet covered with parchment paper.



White vinegar

Coconut oil

Chia seeds

Baking powder



Vegan mayonnaise

Garlic salt

Black pepper


Onion powder

Dried parsley

Cayenne pepper

To create your avocado roll, start by slicing off the top and bottom of your avocado.

Then take out the pit and scoop out the avocado from the skin.

Now slice the avocado into long strips and remove any remaining avocado flesh.

Next, mix together the eggs and mayonnaise in a bowl.

Add the rest of the ingredients except the sliced avocado.

Mix well so everything is evenly distributed.

Spread the mixture onto a piece of parchment paper and place it on a baking sheet.

Use your hands to flatten and smooth the mixture until it covers the entire surface of the paper.

If you prefer, you can also use a spatula.

Now carefully lay the avocado slices over the mixture.

Try not to overlap the slices because they should be able to fit snugly against each other.

Make sure there is enough room between the slices so that your topping doesn’t spill over when cooking.

When your avocado rolls are ready, preheat the oven to 375 degrees Fahrenheit.

Once the oven has reached temperature, bake the rolls for 10 minutes.

Afterward, flip the baking sheet and cook for another 5-10 minutes, depending on how thick you made your rolls.

Once the rolls are done, remove them from the oven and let them cool down before serving.

You can eat them right away or store them for later.

What Is In An Avocado Roll? 1

How is an avocado roll made?

An avocado roll is one of those meals you can make in just minutes.

It requires no cooking.

In fact, you can prep everything ahead of time and just assemble when you need it.

That makes it perfect for busy people who don’t have much time to cook.

You will need two avocados, but if you already have them on hand, you don’t even need to buy any more.

You can also find premade rolls online that you can take out of the package and put together yourself.

But if you want to go all DIY, here’s what you do:

Cut your avocados into thin slices with a knife.

Spread each slice with mayonnaise, mustard, or ketchup (or whatever condiment you prefer).

Place a slice of cheese between two slices of bread.

Top with lettuce, tomato, onions, etc.

Put the top piece of bread on top of the bottom piece of bread and wrap up tightly.

It’s important to note that you should not use a rolling pin to compress the roll.

This will cause the avocado to break apart, which defeats the purpose of making it into an avocado roll in the first place.

Why does an avocado roll taste so good?

The secret ingredient is avocado itself.

Avocado contains many nutrients that provide health benefits, including potassium, magnesium, fiber, folate, vitamin B6, and antioxidants.

These nutrients help prevent heart disease, diabetes, stroke, high blood pressure, and cancer.

Plus, they can help improve digestion and reduce inflammation.

And because avocados are so rich in fat, they make for a great filling for your sandwich.

Not only does avocado contain healthy fats, but it also has protein, vitamins, minerals, and carbohydrates.

All of these elements work together to keep you full longer.

What is the nutritional value of an avocado roll?

One important thing to note before we get to the main course is that avocados aren’t just a source of fat and calories.

They also contain lots of vitamins and nutrients that help keep us healthy.

Avocado rolls are no exception, but they’re not necessarily loaded with all kinds of vitamins and minerals.

For example, avocados don’t contain any vitamin K because they’re too high in potassium.

However, avocados still offer plenty of other health benefits, including helping reduce bad cholesterol, reducing risk of diabetes, and even boosting our immune systems.

A single medium-sized avocado contains around 160 calories, 6 grams of fiber, 16 grams of protein, and 8 grams of carbohydrates.

It also has some vitamins and minerals, but most of these come from the skin.

The good news is that you can enjoy the benefits of avocados without eating them raw.

Here are the five best ways to incorporate them into your diet:

Eat an avocado every day for breakfast.

Use avocado on salads.

Slice and mash avocado and spread it on toast or in wraps.

Make guacamole (see below).

Add avocado to smoothies.

Avocados as a snack or breakfast

You can eat avocados every morning for breakfast by slicing the fruit and spreading it on whole-grain bread.

Or you can slice it up and put it on top of your favorite oatmeal, yogurt, or cereal.

Just remember that avocados are a little fattier than many other fruits, so avoid overdoing it if you find yourself craving something sweet afterward.

Avocado salad

A delicious way to enjoy avocados is as part of a salad.

Simply cut the avocado in half, scoop out the flesh with a spoon, and mix it with lettuce, tomato, and any other ingredients you prefer.

This is especially helpful when trying to limit the amount of dairy, eggs, or beans you consume.

Smoothie bowl

Avocado goes great in smoothies, whether you blend it alone or combine it with other fruits.

If you’re feeling adventurous, try adding some almond milk or coconut water for extra creaminess.


If you’re looking for a healthier alternative to chips and dip, consider making your own guacamole instead.

It’s not difficult to do, and it takes only minutes to prepare.

Start by cutting the avocado in half lengthwise and removing the pit.

Then carefully peel off the skin and dice the fruit.

Next, squeeze lime juice onto the diced avocado and stir to coat.

Finally, sprinkle with salt and pepper and serve immediately.

What are the benefits of eating an avocado roll?

There are many health benefits associated with eating avocados.

They offer high amounts of vitamin K, which helps keep blood flowing smoothly throughout the body.

They also contain a lot of fiber, which aids digestion and keeps you feeling full longer.

Avocados are rich in monounsaturated fats, which help lower bad cholesterol and increase heart health.

In addition, they contain antioxidants, which reduce inflammation and fight free radicals that may damage cells.

Avocado rolls provide all these benefits and more.

But before we get into the details, let’s take a look at the most common types of avocado rolls available on the market today.

Sushi Rolls – This type of roll contains rice and a variety of fresh ingredients. It’s usually topped with seaweed, shredded vegetables, and/or a sauce made out of soy.

Tortilla Roll – Made from flour tortillas, a tortilla roll provides a delicious and portable option that can be enjoyed anywhere.

Pita Wrap – Pita wraps are flatbreads made from whole-wheat flour, so they’re not only great for snacking, but also for making burritos and quesadillas.

Fruit Roll Ups – These little snacks come in a variety of flavors, including apple cinnamon, chocolate chip cookie dough, and even bacon ranch.

Chips – These chips are made from dehydrated fruit and are packed with nutrients and vitamins.

Are there any risks associated with eating an avocado roll?

You might be wondering if there are any health risks associated with eating an avocado roll.

The answer is absolutely not!

There are no known health hazards related to avocados themselves.

In fact, they’re considered a superfood.

However, there are some specific things you should avoid when preparing avocado rolls.

These include:

Using ripe avocados.

Ripe avocados are often green on the outside and yellow on the inside.

They contain more fat and fewer nutrients than unripe ones.

This means that you will need to eat more to get the same amount of nutrition.

It’s important to eat the right avocado for the job.

If you don’t know which variety you should buy, ask your grocery store associate.

Unripe avocados tend to have thicker skins and less moisture, making them ideal for baking or frying.

Avoiding avocados with brown spots.

Avocados with brown spots are usually overripe.

They may also have soft spots inside, which could mean mold or bacteria.

It’s best to discard these avocados rather than risk consuming their contents.

Eating too much.

As mentioned above, avocados are high in calories.

Make sure you stick to moderation when eating avocado rolls.

Don’t go crazy and consume too many at once.

Avocado roll ingredients

Now that you know what you shouldn’t eat, let’s take a look at what you can put inside your avocado roll.

Here are some examples of popular fillings:

Cheese: Use shredded cheese to create a cheesy flavor. Try mozzarella, cheddar, or Swiss cheese.

Salad: Use lettuce leaves or greens to add a fresh taste. Add tomatoes, cucumbers, or carrots for extra vitamins and nutrients.

Meat: Bake ground beef or chicken in an oven to create a juicy and flavorful sandwich. Add bacon or ham to give it a savory edge.

Vegetables: Add sliced vegetables such as mushrooms, peppers, onions, broccoli, or zucchini to the mix for added vitamins and nutrients.

Herbs: Add herbs such as basil, parsley, rosemary, garlic, or thyme to the mixture for a unique flavor.

Salsa: Add salsa to the mixture to create a spicy bite.

How do I know if an avocado roll is fresh?

You’ll be able to tell whether an avocado roll is fresh by its color.

If the skin looks green, then it’s likely fresh.

However, there will still be some discoloration around the edges.

But don’t worry, that’s natural and no big deal.

Next, look at the avocado itself.

It should feel firm but pliable.

If it feels hard or has any cracks, then it’s probably not fresh.

Also, if the avocado roll starts to smell bad, that’s a sign that it needs to go.

Check out our guide to avoiding moldy avocados for more information.

Finally, check the ripeness of the avocado.

When it’s ripe, the entire fruit will turn slightly yellow-green in color.

If it doesn’t, then it’s time to buy a new one.

How long will an avocado roll last?

First things first: the ingredients need to be fresh. If they aren’t, then the whole thing will go bad quickly. As such, plan ahead and buy avocados when they are in season (fall/winter) so you won’t have to waste any time waiting for them to ripen.

Once you have everything ready, you should also prepare the bread you intend to use.

Most people prefer to use gluten-free options, but if you have wheat allergies, you can always opt for regular bread instead.

You could also use a wrap instead of bread, but the bread makes for a better presentation.

However, if you don’t have any bread on hand, that’s fine too.

It doesn’t matter much because nothing is going to stay together anyway.

But let’s assume you have a loaf of bread ready.

Now comes the fun part: layering it with avocado slices, fillings, and more.

Here’s where it gets interesting.

Once you get started, there’s no turning back.

You may think that once you finish assembling the avocado roll, it’s done.

But trust us – it isn’t. In fact, you have a lot of work left to do.

One wrong move and you might end up throwing away the entire thing.

To avoid that, here are some tips to keep in mind.

1. Don’t Overfill

When you start laying down the layers, you’ll notice that there is only enough room for a few pieces of avocado per layer.

That’s because you want each slice to stick out from the others so you can cover it with something else while still leaving space for air underneath.

Overfilling is not going to happen, so make sure you leave a little bit of space between each layer.

This way, you won’t risk making the whole thing fall apart later.

2. Use Plastic Wrap to Prevent Oil Spillage

This tip applies to those who use bread.

If you don’t have any on hand, you can use plastic wrap instead.

You can even use aluminum foil to prevent oil spillage, but plastic wrap is the easiest option.

As mentioned before, you want to leave a little bit of space between each layer, so using plastic wrap prevents the possibility of having a messy oil spillage.

3. Keep Everything Separate

After you lay down the first layer of avocado slices, place a piece of plastic wrap over it.

Then, sprinkle some salt on top of it.

This helps keep the avocado slices separate from each other.

Repeat the same process with every new layer until you run out of avocado slices.

You don’t necessarily have to put salt in between each layer, but it’s a good idea to sprinkle some on top of each layer just to help things stay separated.

4. Cover Your Layers With Another Layer of Avocado Slices

Now that you have laid down your base, it’s time to start covering it with whatever you want.

It’s important to note that the bottom layer needs to be completely covered by avocado slices.

There shouldn’t be any gaps whatsoever.

In order to achieve that, you need to stack two or three layers of avocado slices on top of each other.

Make sure to sprinkle some salt on top of the avocado slices as well so they don’t stick together during transport.

5. Add More Fillings After Everything Is Completely Covered

Now that you have covered the base with avocado slices, it’s time to add another layer of avocado slices on top of it.

Remember to sprinkle some salt on top of these slices too.

Then, sprinkle some cheese on top of that, followed by another layer of avocado slices.

Continue adding layers in this manner until you reach the top.

Now, you can start placing whatever you want inside the avocado roll.

Try different combinations, and see which ones are your favorites.

What is the best way to store an avocado roll?

Unlike most foods, avocados don’t keep well, so it’s important to eat them within a few days or freeze them right away.

If you buy two avocados at the same time, you may be able to split them between the fridge and freezer if you live in a warm climate, but otherwise they will spoil quickly.

However, you should still try to save some for later because they can be used in many different ways.

For example, you can slice up some avocado, toss it with salt, and drizzle olive oil over it for a tasty salad dressing.

Or you can mash it up and mix it with cream cheese for a creamy dip.

It’s also great to slice it up and add it to scrambled eggs, omelets, or even tacos.

As far as how long you can expect to keep leftovers, it depends on where you place them.

In general, you can expect to keep them for about three days in the refrigerator and seven days in the freezer.

When you take out the avocado from the freezer, remember to leave it in its original wrapping until you’re ready to use it.

You can also wrap the avocado tightly in plastic wrap and place it in the fridge for up to two weeks.

After that, it’s time to throw it out.

Don’t worry: avocado rolls don’t spoil as fast as regular avocados, so you won’t need to worry about throwing them out too early.

One thing to note: when you prepare avocado rolls, you need to make sure that there isn’t any liquid leaking out of the avocado. This could cause mold to grow, which you definitely don’t want to happen!

Can I freeze an avocado roll?

You can freeze any sandwich you make with avocado, but if you don’t plan on eating it within a few days, you should probably stick to fresh ingredients.

This isn’t just because avocados go bad quickly, but also because they lose their texture when frozen.

However, there are several reasons why freezing an avocado roll is a great idea.

For one thing, it allows you to take advantage of seasonal produce.

If you’re planning a party, you could ask guests to bring an avocado to be used in the roll.

It will definitely save you time and energy.

Plus, it will allow people who might not otherwise have access to fresh avocados to enjoy something delicious on a regular basis.

Another reason why freezing avocado rolls is a good idea is that you can eat them without having to worry about waste.

Avocado toast, anyone?

How do I reheat an avocado roll?

An avocado roll has many similarities with a regular hamburger bun.

This means that you can simply bake or fry it on a pan.

However, if you want to enjoy your avocado roll warm, there are two ways you can go about it.

Option 1: Heat the avocado roll in the microwave.

Simply wrap the avocado roll in aluminum foil before microwaving it for 30 seconds on high power.

Remove the foil, flip over the avocado roll, and let it sit for another minute.

Then remove the foil and serve immediately.

Option 2: Reheat the avocado roll on a stovetop.

To heat the avocado roll on the stovetop, you must first defrost it.

To do this, you need to place the avocado roll in a bowl filled with water.

Let it sit in the refrigerator overnight (or until it is thawed).

Once the avocado roll is completely defrosted, you can proceed to cook it on a skillet over medium-high heat.

Cook the avocado roll for 5 minutes on each side.

Alternatively, you can also grill the avocado roll instead.

Once the avocado roll is done, you can slice it open and enjoy it as is or top it with any condiments you like.

Avocado for a Sandwich

Avocado Sandwich With Egg and Grilled Cheese

This one is an awesome breakfast. You can substitute gouda for cheddar.
Prep Time 10 minutes
Cook Time 14 minutes
Total Time 24 minutes
Course Breakfast
Cuisine American
Servings 2


  • 1 Pot
  • 1 cutting board
  • 1 Cast Iron Skillet


  • 2 slices whole-grain bread
  • 1 medium egg
  • ½ ripe avocados
  • 2-3 ouches gouda cheese
  • tbsp hot sauce or more you like it spicier
  • 2 pats salted butter


  • Begin by boiling the egg. If you want to be perfectly boiled, cook for 8 minutes then shock the egg in ice water and peel immediately.
  • Now that your egg is prepared, slice the avocado and start layering. Layer one piece of bread with half of the gouda cheese, the entire sliced avocado, the entire crumbled egg, a drizzle of hot sauce, the remaining cheese and then the other piece of bread. Butter both sides of the sandwich and set aside.
  • In a cast-iron skillet or panini press, place the buttered sandwich in and cook until the exterior is crispy and golden and the interior is melty and irresistible.
  • Allow to sit for a few minutes to firm up and then serve.


Keyword Avocado Sandwich With Egg and Grilled Cheese
Tried this recipe?Let us know how it was!

Latest posts by Grace Lambert (see all)

Leave a Comment

Recipe Rating


How To Cook Boudin

What Can I Substitute For Cumin?