Chocolate Avocado Mousse
Rich chocolate mousse with velvety texture from ripe avocado. The cocoa completely masks any green color, leaving pure chocolate intensity with heart-healthy monounsaturated fats. Best reserved for remission when your gut can handle moderate fiber.
Chocolate Avocado Mousse
Rich chocolate mousse with velvety texture from ripe avocado. The cocoa completely masks any green color, leaving pure chocolate intensity with heart-healthy monounsaturated fats. Best reserved for remission when your gut can handle moderate fiber.
Ingredients
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Cut avocados in half and remove the pits. Scoop the flesh into a food processor or high-powered blender.
Equipment: cutting board, knifeTip: Use very ripe avocados—they should yield easily to gentle pressure. Ripe avocados blend smoother and have lower FODMAP content.Add cocoa powder, maple syrup, lactose-free milk, vanilla extract, and salt to the avocado.
Equipment: food processor, spatulaBlend on high speed for 60-90 seconds until completely smooth. Stop and scrape down the sides of the bowl halfway through.
Tip: No green flecks should be visible—this ensures the cocoa completely masks the avocado color and flavorTaste the mousse and adjust sweetness if needed—add 1 tablespoon more maple syrup for a sweeter dessert.
Divide the mousse evenly among 4 serving cups or small ramekins (about 100g each).
Equipment: serving cups, ramekinsCover each cup with plastic wrap pressed directly onto the surface. Refrigerate for at least 1 hour until chilled and set.
Equipment: plastic wrapTip: Press plastic wrap directly onto the surface of each mousse to minimize browning from oxidationBefore serving, garnish with fresh raspberries and a dollop of coconut whipped cream, if desired.
Notes
Ripe avocados essential
Use very ripe avocados with soft flesh that yields to gentle pressure. Ripe avocados have lower FODMAP content than unripe ones (the polyol perseitol decreases as avocados ripen) and create a much smoother texture. Unripe avocados will result in a grainy mousse.
Storage
Refrigerate in airtight containers for up to 2 days. The mousse may darken slightly from oxidation, but flavor remains excellent. Press plastic wrap directly onto the surface to minimize browning.
SCD substitution
Replace maple syrup with an equal amount of honey to make this SCD-legal. Maple syrup is not permitted on the Specific Carbohydrate Diet, but honey is allowed. Both avocado and cocoa powder are SCD-legal.
FODMAP reduction
If highly FODMAP-sensitive, divide into 6 servings instead of 4. This reduces avocado per serving to approximately 50g (closer to the amber threshold) and fiber to approximately 3.3g.
Chocolate intensity
Add 1-2 additional tablespoons of cocoa powder for a more bitter, dark chocolate flavor. This increases fiber content slightly but keeps the mousse within remission-friendly ranges.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
