I’ve seen recipes for Chocolate Avocado pudding before, but never tried it until now. What the heck was I waiting for!? It really satisfies any chocolate cravings — and thanks to the avocado, you don’t need to eat much to feel full.
I found this recipe in the Eat Fat, Get Thin Cookbook by Mark Hyman, M.D. and made a couple of small tweaks, based on what I had on hand. [See the simple substitutions you can make below.] Dr. Hyman subscribes to a “healthy fats are good for us” eating plan. The avocados here are the obvious source of healthy fats.
Is Chocolate Avocado Pudding Healthy?
I wouldn’t call this the healthiest dessert ever — because of the calories and carbs. But Chocolate Avocado Pudding has a lot more going for it nutritionally than conventional pudding and many other desserts. And remember, you don’t need to eat a ton to get your chocolate fix. Let’s have a look:
- Avocados are packed with good fats and fiber, which means they help you stay full longer. They’re also a great source of vitamins and minerals, including magnesium, potassium, B-6 and folate. An avocado is about 80% water and dietary fiber and unlike other fruits, they have very little sugar, just .2 mg in one-half avocado.
- Medjool or regular pitted dates are used as a sweetener. They’re quite similar in nutrition — with both being rich sources of fiber, potassium and magnesium. Both types of dates have glucose (pure sugar that’s easily assimilated) and fructose (fruit sugar). Regular dates also have some sucrose (similar to refined table sugar).
- Nut-Based Milk: I used unsweetened Almond Milk, which is high in calcium. Here’s a handy nutritional reference to nut milks compared to cow’s milk.
- Raw Cacao Powder gives it a rich chocolate flavor along with a strong punch of antioxidants. If you opt for unsweetened cocoa powder instead — you’ll get a little bit of fiber and iron.
- Raspberries are low in calories and a great source of fiber, packing 8 grams per cup. They provide more than half of the recommended dietary intake for Vitamin C, which helps with immune function and iron absorption.
A Look at Ingredient Substitutions + Tips
- Avocados: They’re a key ingredient for nutrients and creaminess in this recipe — but you’ll barely taste them at all, making this perfect for those who don’t like avocado. Be sure to choose fruit that isn’t overripe.
- Medjool Dates or Regular Pitted Dates: I used regular pitted dates, but Medjool dates are typically sweeter, softer and more caramel-ly in flavor. Since Medjool dates are larger, I doubled the number of the smaller ones.
- Nut-Based Milk: I made this with unsweetened almond milk, but I think it would be especially good with coconut milk. Will be trying that next!
- Raw Cacao Powder: I generally like to keep this stocked because of its chocolate flavor and antioxidants. But this time I used unsweetened cocoa powder instead. Some say the cocoa powder is less bitter and smoother.
- Cinnamon: I added one teaspoon as recommended and we didn’t notice it. Reviewers on a number of different websites said they didn’t care for cinnamon in Chocolate Avocado Pudding, however. Try it and decide for yourself!
This dessert only takes about 10 minutes to make.
All you need is a small saucepan and a food processor.
Chocolate Avocado Pudding with RaspberriesCourse: Dessert
Creamy avocados and almond milk are the base for this chocolate-lovers pudding.
4 Medjool dates or 8 regular pitted dates
1 cup unsweetened almond milk (or other nut milk)
2 avocados, pitted, peeled and chopped
1/3 cup cacao powder (or unsweetened baking cocoa)
1 tsp. pure vanilla extract
1 tsp. ground cinnamon
1/8 tsp. sea salt
1 cup raspberries
- In a small saucepan, warm the milk over low heat until just before it reaches a simmer. Add the dates, remove the pan from the heat and let it cool to room temperature. (You can speed up cooling by putting this in the fridge.) This step helps to soften the dates, but you could skip it and just add everything to the food processor — starting with the dates before adding the rest of the ingredients.
- Scoop the dates out of the milk and add them to a food processor. Reserve the milk. Pulse until the dates are broken up, about 6 pulses, being sure to scrape down the sides of the bowl.
- Add the avocados and pulse until they are mashed, about 4 or 5 pulses.
- Add the cocoa powder, vanilla, cinnamon, salt and reserved nut milk and process until the mixture is smooth and creamy.
- Divide the pudding among four serving dishes or place in a medium bowl and refrigerate until chilled, at least one hour.
- Top the pudding with raspberries before serving.
Now it’s your turn! Be sure to leave a comment if you try Chocolate Avocado Pudding with Raspberries. Let us know if you tweaked it or made it as is.
I am not a licensed nutritionist, medical professional or cosmetics expert. The information provided on Honest + Simple is for general informational purposes only. The statements on this website have not been evaluated by the Food + Drug Administration and are not intended to treat, prevent or cure any disease. Before making decisions about your health or other concerns, please consult a qualified professional and do not rely on this website for medical advice.