A dessert that’s loaded with fat but is actually good for you? Yes, meet your new favorite go-to treat: dairy free keto chocolate avocado ice cream. It’s a healthier alternative.
I can’t believe it’s been almost 20 years since I first started experimenting with low carb living.
I’d like to think in that time that I’ve perfected homemade healthy, dairy-free low carb ice cream recipes. (For this recipe, you’ll need an ice cream maker.)
Soon, I will embark on my third decade of healthier eating. Still, I like to remind myself every now and then why I do it.
For example, let’s compare the regular chocolate frozen treat to this version….
For the former, there’s 17 grams of sugar per serving. My recipe contains only six. But there’s much more to the story than just the sugar content.
Why Avocado in Ice Cream?
My recipe contains lots of potassium. In addition, it’s got lots of vitamin K, folate and other vital nutrients.
The other nutritional benefits you’ll get from the avocado include oleic acid. Oleic acid is a monounsaturated fat, which is present in olive oil.
You probably know that olive oil offers many health benefits. Perhaps the most important one is heart health.
Another benefit from eating avocado based ice cream is fiber. When you eat the traditional dairy version, you get no fiber. Most Americans do not consume nearly enough fiber.
Actually, this dessert probably contains less than six net grams of carbs. For some reason, when I plugged the recipe into a nutritional database, it didn’t score the amount of fiber per serving.
This recipe calls for two medium avocados. An average serving of avocado contains at least the amount of net carbs in this recipe.
Essentially, then, this is a near zero net carb dessert! Especially when you take into account that the carbs from allulose are non-impacting.
Can you see why it’s so important to eat plenty of dietary fat? Especially for your after dinner treat.
Including smart fats in your diet is crucial not only for the nutrients, but also to prevent the viscous cycle of wanting even more carbs.
With that in mind, let’s learn how to make it….
How to make chocolate avocado ice cream
The first step is to take out your Vitamix or blender and place it front and center. Or, use your trusty food processor.
Place the following ingredients in the blender or food processor (see below for quantity): avocado, coconut milk, coconut cream (you don’t have to buy it separately from the milk; simply scrape off the solid part of the canned milk), cocoa powder, low-net-carb-sweetener powders and vanilla extract. (photos 1-5)
As per photo 6, blend until all the ingredients are smooth. Resist temptation to drink the mix!
Next, bust out your frozen treat maker.
Pour the contents into it. (photo 7)
It takes me about a half-hour to finish. (photo 8)
Then spread it into a freezer container (photo 9) and place in the freezer. I like to use the Tovolo ice cream tub.
If you have young kids, they’ll love it if you give them this chocolate avocado ice cream in a mold. (Um, not moldy i.c., but store it in the freezer with a mold.)
Coconut: Healthy Fat or Not?
Make no mistake about it, I use coconut oil in lots of my recipes. However, I also believe that too much of anything isn’t healthy.
Some people have a genetic predisposition to heart disease and artery-clogging. For these people, limiting the amount of coconut oil may be a good idea.
If this is true of you, don’t go adding two huge heaping spoonfuls of it every day to your coffee. And also don’t slather it on your toast.
But you shouldn’t be eating dessert every single day–even if it’s low carb like this chocolate avocado ice cream. Therefore, when you do eat this occasionally, you won’t be eating lots of coconut.
I seem to be one of those people who can tolerate coconut oil quite well. My cholesterol is on the high end, but my doctor isn’t worried as I have a very high good cholesterol number.
So before going crazy with coconut oil if you’re new to it, get your baseline cholesterol panel. Then, six months later, get retested. If your cholesterol levels are still normal, then no worries.
Indeed, there are many health benefits of coconut oil. (It’s even good for cats!) But I’d hate to be blamed for having your cholesterol levels go through the roof….
Chocolate Avocado Ice Cream: Cocoa or Cacao?
In general, cacao powder is healthier. What’s the difference between the two, you might be wondering?
For starters, cocoa is more processed than cacao. What this means is, you lose some of the nutritional benefit that comes from the raw bean.
You’re still getting some nutritional benefits from cocoa powder. However, cacao is more nutritious.
Cocoa powder is processed at a higher temperature. This is the reason why it’s less nutritious as high heat kills some of the nutritional value. In addition, cacao powder has more fiber and less sugar.
For some people, however, cacao has an intense taste. If you want it to taste more like the chocolate you loved as a kid, just use regular cocoa powder.
To satisfy my sweet tooth–without the guilt–I also add stevia powder. I also use allulose to make the frozen dessert easier to scoop and to add more sweetness without spiking blood sugar.
Let me know what you think. Enjoy!
Chocolate Avocado Ice Cream
Recipe Video
Ingredients
- 2 medium avocados
- 1 cup coconut milk from carton
- 1/2 cup coconut cream solid part of canned coconut milk
- 1/2 cup cocoa powder or cacao powder
- 1/3 cup allulose powdered sweetener or inulin
- 1/8 teaspoon stevia concentrated powder
- 2 teaspoons vanilla extract
Instructions
- In food processor, process all ingredients together until smooth.
- Process in ice cream maker according to manufacturer's instructions. (My ice cream was finished in about 30 minutes)
- Store leftovers in the freezer and allow to thaw 15-30 minutes before scooping.
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Notes
Nutrition
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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Kelley says
This looks amazing and so creamy! Thanks for such an awesome low carb ice cream recipe.
Jenni says
I have always wanted to make homemade ice cream! Thanks for such an in depth resource – I will definitely be trying this!
Wendy Mauzeroll says
Can I use coconut milk I need the can. I have only ever seen coconut drink in a carton and it is usually full of sugar.
Lisa says
You can use either can or the unsweetened kind in the carton.
Amy says
I don’t have an ice cream maker can you just freeze it?
Lisa says
You can try whipping it up well first and then stirring every so often as it freezes.
Leslie says
Hello, Can I use Erythritol or similar sweetener instead of the Alulose? There are so many sweeteners on the market I stay with what I am sure of. Also MCT oil can be used to help keep the ice cream soft do you suggest that with this recipe?? Thank you for taking the time to answer 🙂
Lisa says
I haven’t experimented with MCT oil, but I do know that adding like 1/2 cup of vodka or similar low flavor liquor helps to make sugar free ice cream scoopable. Erythritol can certainly be used but it will freeze a little harder.
Jeannie Massey says
In the ingredients list for the cocoa powder it just says 1/2? Is it 1/2 a tsp? 1/2 a Tbls? 1/2 a cup?? Would like to make this tonight but not sure how much cocoa powder.
Lisa says
Sorry about that. It’s half cup and I’ve fixed the recipe.
Sandy Hollingsworth says
Do you have to use coconut milk and cream? Can i substitute? Say…heavy cream for the milk? But what about the cream? Coconut and I don’t get along so we’ll and I’m alittle apprehensive. This sounds so good and I tried one of your other icecreams with the avocado and loved it. Hope there are substitutes!
Lisa says
You can use heavy cream for the coconut cream. I’d use half cream and half water for the coconut milk or you can try almond milk.