Low FODMAP Chocolate Avocado Mousse Recipe

This rich Low FODMAP Chocolate Avocado Mousse is made with ripe avocado, unsweetened cocoa powder, and pure maple syrup. The result is a velvety, decadent, and creamy pudding that satisfies sweet cravings without dairy or gluten. It is a perfect light dessert for a dinner party and makes enough for 6 people.

Jump to Recipe

Low FODMAP Chocolate Avocado Mousse Ingredients

For the Mousse Base:

• 180 g ripe avocado flesh (about 1½ small avocados)
• ⅓ cup unsweetened cocoa powder
• 6 tbsp pure maple syrup
• ½ cup lactose-free milk or unsweetened almond milk
• 2 tsp pure vanilla extract
• 1–2 tsp fresh lemon juice (optional)
• 1 pinch fine salt

Optional Flavor Boosters:

• 1 tsp instant espresso powder (to deepen chocolate flavor)
• 2 tbsp lactose-free dark chocolate chips, melted and slightly cooled

Optional Toppings:

• Fresh strawberries, raspberries, or blueberries (in small amounts)
• Dark chocolate shavings

How To Make Low FODMAP Chocolate Avocado Mousse

1. Prepare the avocado: Cut the avocados in half, remove the pits, and scoop out the flesh. Weigh out exactly 180 g to ensure the servings remain low FODMAP friendly.
2. Blend the base: Place the avocado flesh into a food processor or high-speed blender. Blend until the avocado is completely smooth and creamy.
3. Add dry ingredients: Add the cocoa powder and salt to the blender. Pulse or blend again until the powder is fully mixed in and no lumps remain.
4. Sweeten and flavor: Pour in the maple syrup, vanilla extract, and lemon juice. If you are using espresso powder or melted chocolate, add them now. Blend until the mixture is thick, glossy, and smooth.
5. Adjust the texture: While the blender runs on low speed, slowly pour in the milk. Use less milk for a thicker pudding or all of it for a lighter, fluffier mousse.
6. Chill the mousse: Spoon the mixture into 6 small serving glasses or ramekins. Cover them and place them in the refrigerator for at least 30–60 minutes to set.
7. Serve: Before eating, top each portion with a few fresh berries or chocolate shavings if desired.

Recipe Tips

• Weigh the Avocado: It is important to weigh the avocado flesh (180g total). This ensures that each serving contains only 30g, which is the safe low FODMAP limit to avoid stomach upset.
• Use Ripe Avocados: The avocados must be soft and ripe. If they are hard, they will not blend smoothly, and you will end up with small chunks in your mousse.
• Chill Before Serving: Although you can eat it immediately, chilling the mousse allows the flavors to meld and the texture to firm up, making it taste more like a traditional chocolate mousse.
• Scrape the Bowl: Stop the blender frequently to scrape down the sides with a spatula. This ensures all the cocoa powder gets mixed in evenly.

What To Serve Low FODMAP Chocolate Avocado Mousse

This chocolate mousse is rich, so it pairs best with light and fresh accompaniments. Serve it with a few slices of fresh strawberries or a small handful of raspberries for a tart contrast. For a crunchy element, you can sprinkle a few crushed macadamia nuts or walnuts on top. A dollop of coconut whipped cream or lactose-free whipped cream also adds a lovely finish.

How To Store Low FODMAP Chocolate Avocado Mousse Leftovers

• Refrigerate: Store the mousse in airtight containers or cover the serving glasses tightly with plastic wrap. Keep them in the refrigerator for up to 2 days. The avocado may oxidize slightly over time, but the cocoa usually hides any color change.
• Freeze: This mousse does not freeze well, as the texture of the avocado can change when thawed. It is best enjoyed fresh from the fridge.

Low FODMAP Chocolate Avocado Mousse Nutrition Facts

Serving Size: 1 serving (approx. 1/6 of recipe)

• Calories: 145 kcal
• Total Fat: 8g
• Saturated Fat: 1.5g
• Cholesterol: 0mg
• Sodium: 45mg
• Total Carbohydrate: 18g
• Dietary Fiber: 4g
• Sugars: 12g
• Protein: 2g

Frequently Asked Questions

• Does this taste like avocado? No, it really doesn’t! The strong flavor of the cocoa powder, vanilla, and maple syrup completely masks the taste of the avocado. You mostly get the creamy texture from the fruit without the vegetable flavor.
• Can I use honey instead of maple syrup? No, you should stick to maple syrup if you are following a low FODMAP diet. Honey is high in fructose and can trigger symptoms in some people, whereas pure maple syrup is generally safe.
• Is cocoa powder low FODMAP? Yes, cocoa powder is considered low FODMAP in servings of about 2 heaping teaspoons (approx 8g). This recipe uses roughly 6-7g per person, keeping it within safe limits.

Try More Recipes:

• Low FODMAP Blondies Recipe
• Low FODMAP Berry Cobbler Recipe 
• Low FODMAP Brownies Recipe