For those following a ketogenic diet, finding satisfying desserts can be a challenge. Traditional chocolate pudding is off-limits due to its high sugar and starch content, often containing around 40 carbs per serving. However, this keto chocolate avocado pudding recipe offers a delicious and healthy alternative. This rich, creamy, and silky smooth pudding requires minimal ingredients and preparation time, making it a perfect treat for any occasion. This gluten-free keto avocado chocolate pudding tastes just like the real thing! It's a super fast and easy snack or dessert and can easily be put in a small container and sent in the kiddos (or adults!) lunch boxes.
Why Avocado?
The idea of using avocado in desserts might seem unusual, but it's a brilliant way to achieve a thick and creamy texture without the need for dairy or unhealthy additives. Avocados are packed with healthy fats and fiber, making them an ideal ingredient for a keto-friendly diet. They are also a great source of folate, vitamin C, potassium, and vitamin K.
The Key to Masking the Avocado Flavor
Some people are hesitant to try avocado pudding due to concerns about the taste. Traditional avocado pudding recipes often have a noticeable avocado flavor. However, this recipe includes a crucial ingredient: heavy whipping cream (or full-fat coconut cream for a dairy-free option). The cream not only enhances the richness and creaminess of the pudding but also effectively neutralizes any lingering avocado taste, resulting in a flavor profile similar to milk chocolate pudding.
Recipe Highlights
- Quick and Easy: This pudding can be whipped up in less than 5 minutes.
- Keto-Friendly: Made with sugar-free sweeteners and avocado, it contains only seven net carbs per serving.
- Gluten-Free: Naturally gluten-free, making it suitable for those with gluten sensitivities.
- Versatile: Can be customized with various flavors and toppings.
- Freezer-Friendly: Can be frozen for up to 3 months.
Ingredients
The basic recipe requires just a handful of ingredients:
- Avocados: The star of the show! Look for ripe avocados that are firm with a slight give. Avocados with the stem still attached tend to be fresher.
- Heavy Whipping Cream: Adds richness and masks the avocado flavor. For a dairy-free option, use full-fat canned coconut cream.
- Keto Sweetener: Any powdered keto sweetener will work. Powdered Monk Fruit Allulose Blend or Powdered Allulose are recommended. If using granulated sweetener, blend it into a powder first. Remember that pure allulose is only 70% as sweet as sugar, so you may need to add more.
- Unsweetened Cocoa Powder: Use dark cocoa powder for a richer chocolate flavor.
- Vanilla Extract: Enhances the overall flavor.
- Almond Milk: To thin to desired texture. Be sure to grab unsweetened.
Ingredient quantities
- ½ Cup Heavy Whipping Cream - + more as needed to thin
- 2 Medium Ripe Avocados - + more as needed to thicken if needed (peeled and pitted)
- ½ Cup Keto Powdered Sweetener
- ½ Cup Unsweetened Cocoa Powder
- 1 Tbsp. vanilla extract
Step-by-Step Instructions
- Prepare the Ingredients: Gather all ingredients and ensure the avocados are ripe.
- Blend: Place all ingredients in a food processor or high-speed blender.
- Process: Blend on high until completely smooth and creamy, scraping down the bowl as needed. This may take several minutes.
- Adjust Consistency: If the pudding is too thin, add more avocado. If it's too thick, thin it with non-dairy milk or heavy cream.
- Sweeten to Taste: Taste the pudding and add more sweetener if needed.
- Serve: Serve immediately with coconut whipped cream and berries, if desired.
Tips and Variations
- Dairy-Free: Replace heavy cream with full-fat canned coconut cream. Chill the coconut milk for 24 hours and scoop out the cream.
- Chocolate Intensity: Use dark cocoa powder for a more intense chocolate flavor.
- Espresso Boost: Add a teaspoon of instant espresso powder to enhance the chocolate flavor.
- Nutty Flavor: Add almond extract for a delicious nutty flavor.
- Mocha Pudding: Use a combination of cold brew coffee and heavy cream (or coconut cream) in place of almond milk.
- Sweetness Adjustment: Adjust the amount of sweetener to your liking. Start with less and add more as needed.
- Flavorings: Add cinnamon and a pinch of cayenne for a spicy Mexican Chocolate pudding. Mint extract and/or fresh mint leaves create a refreshing mint chocolate pudding.
- Nut Butter: Blend in a tablespoon or two of your favorite nut butter (peanut, almond, cashew, sunflower seed, etc.) for added flavor and richness.
- Toppings: Get creative with toppings! Try sugar-free chocolate chips, sugar-free peanut butter chips, fresh whipped cream, peanut butter topping, sugar-free caramel sauce, shredded coconut, toasted coconut flakes, or berries.
Addressing Common Concerns
- Runny Pudding: Add more avocado to thicken the pudding.
- Thick Pudding: Thin with non-dairy milk or heavy cream until desired consistency is reached.
- Sweetener Aftertaste: Erythritol-based sweeteners may leave a cooling aftertaste. Consider using Powdered Monk Fruit Allulose Blend or Powdered Allulose instead.
Serving and Storage
- Serving: Serve the pudding chilled.
- Storage: Store covered in the refrigerator for 2 to 3 days.
- Freezing: Freeze in an airtight container for up to 3 months. Thaw before serving.
Nutritional Information
Each serving of this keto chocolate avocado pudding contains approximately:
Read also: Guilt-Free Chocolate Treat
- Net Carbs: 7 grams
- Fiber: 5 grams
- Fat: 21 grams
- Protein: 4 grams
- Potassium: 343 mg
- Calcium: 29 mg
- Iron: 4 mg
Note: Nutritional information is approximate and may vary depending on the specific ingredients used.
Is Sugar-Free Pudding Keto?
While sugar-free puddings are low-carb, having five carbs per serving before preparation, they contain preservatives and artificial sweeteners, some of which may affect blood sugar. Because of this, sugar-free puddings are considered "dirty keto." However, this recipe is just as easy to make, is considered "clean keto," and has no weird aftertaste because it uses an authentic-tasting natural sugar-free sweetener.
Kourtney Kardashian's Avocado Pudding
It's worth noting that Kourtney Kardashian popularized avocado pudding, but her recipe is not keto-friendly. It contains avocado, cane sugar, whole milk, and Manuka honey.
Read also: Low-Carb Chocolate Pie Guide
Read also: Weight Loss Dessert Recipe