Low-FODMAP RecipesMousse

Chocolate-Avocado Mousse

Dairy-free, healthy fats, and a dessert you can feel awesome about.

Chocolate-Avocado Mousse
Jamie Vespa, R.D.

Avocados are calorie dense and easy to tolerate during a UC flare. They’re also a great source of potassium, which is important to maintain electrolyte balance.

Serving Size


Prep and Cook Time

Total Time

1 hr 10 min


  • 2 large ripe avocados
  • ¼ cup regular unsweetened cocoa powder
  • 2 Tbsp. dark baking cocoa
  • ¼ cup pure maple syrup
  • 3 Tbsp. unsweetened cashew milk (or unsweetened almond, coconut, or soy milk)
  • 1 tsp. vanilla extract
  • ¼ tsp. sea salt
  • Fresh raspberries for garnish (optional)

Nutrition Information

Per serving: 232 calories; 16g fat; 3g saturated fat; 0mg cholesterol; 190mg sodium; 27g carbohydrate; 9g fiber; 4g protein; 13g sugar; 44mg calcium; 1mg iron; 613mg potassium


Step 1Place all ingredients (with the exception of raspberries) in a high-power blender or food processor; blend until smooth. Transfer to a bowl and chill for 1 hour. Divide equally into four bowls; garnish with raspberries, if desired.

Jamie Vespa, R.D.

Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.

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