Savory Avocado Nut Sticks with Smoked Sardine Spread
A savory plant-based flex recipe featuring baked avocado nut sticks made with pecans, walnuts, sesame-dulse, and a simple smoked sardine spread.
A plant-based flex recipe inspired by a simple technique—and made my way
Lately I’ve been seeing a few simple avocado recipes floating around YouTube that use an interesting technique: boiling the avocado before mixing it with nuts and seeds. The idea caught my attention because it changes avocado from something raw and delicate into a soft, neutral binder—perfect for savory, protein-forward recipes.
I took that technique and adapted it using ingredients I already love and use regularly: pecans, walnuts, sesame seeds blended with dulse, and a simple smoked sardine spread to keep this firmly in plant-based flex territory.
The result?
Soft-but-firm baked avocado nut sticks with a creamy, savory topping that feels satisfying, grounding, and very “real food.”
This is the kind of recipe I make when I want something nourishing without overthinking it.
Avocado Nut Sticks (My Version)
Ingredients
- 1 large avocado, halved and boiled until soft
- 1 large egg
- 1 cup mixed nuts (walnuts + pecans)
- ¾ cup sunflower seeds
- 3 tablespoons sesame seeds blended with dulse (seaweed gomasio style)
How I Prepare Them
- Boil the avocado
Slice in half, remove the pit, and place skin-side down in water.
Cook until soft, then scoop and mash while warm. - Toast the seeds
Dry-toast sunflower seeds in a pan over medium-low heat for about 5 minutes, stirring often.
(No oil needed.) - Combine
Remove avocado skin, and mash avocado with the egg. Fold in nuts, seeds, and sesame-dulse blend. - Shape & bake
Shape into logs and place on parchment.
Bake in a toaster oven at 325°F, about 30 minutes total, turning once.
Let cool slightly to firm up.
The texture should be soft inside, firm outside, not dry.
Smoked Sardine Savory Spread
This spread is intentionally simple. It’s not meant to overpower the sticks—just complement them.
Ingredients
- 1 can smoked sardines, drained
- 1 tablespoon Vegenaise
- 1 teaspoon spicy mustard
- 1 teaspoon apple cider vinegar
- 1 teaspoon avocado oil
- Black pepper, to taste
Instructions
Mash everything gently with a fork until creamy but slightly chunky.
Let sit a minute or two before serving.
Serving Size
- 1 serving = 2 avocado nut sticks + 2–3 tablespoons sardine spread
This is a satisfying, nutrient-dense serving—more of a small meal than a snack.
Approximate Nutrition (per serving)
(Estimates will vary based on portion size and brands)
- Calories: ~400–450
- Protein: ~15–18g
- Healthy fats: High (monounsaturated + omega-3s)
- Fiber: ~8–10g
- Omega-3s: Significant (from sardines + walnuts)
Why These Ingredients Work (and Why I Use Them)
Avocado (boiled)
Acts as a gentle binder, provides potassium, healthy fats, and makes the sticks moist without flour.
Walnuts & Pecans
Support brain health and provide omega-3s, polyphenols, and long-lasting energy.
Sunflower Seeds
Add vitamin E, magnesium, and structure to the bake.
Sesame Seeds + Dulse
This blend adds calcium, iodine, trace minerals, and natural umami without needing extra salt.
Smoked Sardines
One of the most nutrient-dense proteins available—rich in omega-3s, B12, vitamin D, and calcium (especially when bones are included).
Apple Cider Vinegar & Mustard
Brighten the richness and help balance digestion.
A Note on Flexibility
This is a plant-based flex recipe, not perfection food.
You can eat the sticks plain, with hummus, or with other spreads—but pairing them with sardines adds a powerful nutritional boost without much effort.
This is exactly how I like to eat: simple, intentional, and supportive of healthy aging.
If you make your own version, adjust textures and flavors to what feels good for you. That’s the whole point.
Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.
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