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Low-sugar chocolate avocado chia mousse that actually tastes like dessert

Healthy eating for insulin resistance should include something sweet. This mousse is rich, smooth and has more fiber than a bowl of oatmeal.

Chia pudding served in glass jars with fresh fruit on top
Prep15 min
Cook0 min
Serves4
Fiber (est.)10 g

If you have ever been told to give up dessert, here is the pushback. Dessert can fit when it is built on the right ingredients. Avocado gives the creamy base that cream usually does. Cocoa powder brings chocolate flavor with a lot of fiber and almost no sugar. Chia seeds thicken the mousse and add soluble fiber.

We use a small amount of maple syrup. You can cut it further as your palate adjusts. Most of the sweetness comes from the cocoa and the berries on top.

Chocolate Avocado Chia Mousse

Mousse

  • 2 ripe avocados (about 9 oz / 270 g flesh)
  • 1/4 cup (25 g) unsweetened cocoa powder
  • 2 to 3 tbsp (30 to 45 ml) maple syrup, to taste
  • 1/2 cup (120 ml) unsweetened almond milk or milk of choice
  • 1 tsp vanilla extract
  • Pinch of salt
  • 2 tbsp (24 g) chia seeds
  • 1 oz (30 g) dark chocolate (85 percent cocoa), melted

To top

  • 1 cup (125 g) raspberries
  • 1 tbsp chopped toasted hazelnuts or cacao nibs

Method

  1. Scoop the avocado into a food processor or blender. Add the cocoa, 2 tbsp of the maple syrup, milk, vanilla and salt.
  2. Blend until completely smooth, scraping down the sides. Taste and add more syrup if you want it sweeter.
  3. Add the melted chocolate and the chia seeds and pulse until combined.
  4. Spoon into 4 small glasses. Chill for at least 1 hour so the chia thickens the mousse.
  5. Top with raspberries and hazelnuts or cacao nibs just before serving.

Fiber is an estimate based on USDA values and will vary with brands and portions. US cups and ounces are given with metric weights and volumes.

Why this works for insulin resistance

  • Fat and fiber first. Avocado and chia slow digestion, so a small amount of sugar hits the blood gradually.
  • Unsweetened cocoa is about one third fiber by weight and rich in flavanols, which have been linked to improved blood vessel function.
  • Berries add tartness and about 8 g of fiber per cup.
  • Moderate total sugar. Only about 2 teaspoons of maple syrup per serving, far less than a standard mousse.

Make it your own

  • Add 1 tsp of instant espresso for a mocha flavor, or a little orange zest.
  • Use a ripe, soft avocado. Underripe fruit tastes grassy and will not blend smooth.
  • Serve in small portions. It is rich.
  • Keeps 2 days covered in the refrigerator. Press cling film on the surface to prevent browning.
Want the bigger picture?

Read Insulin resistance and heart disease, or start with our guide to insulin resistance. For more ideas on adding fiber, see the fiber guide.

More something sweet recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.