Low-Glycemic Dark Chocolate Avocado Pudding Tarts
Creamy chocolate pudding tarts made with avocado and almond flour crust. A blood sugar-friendly dessert that satisfies chocolate cravings without the spike.
These innovative chocolate pudding tarts transform a classic dessert into a low-glycemic treat that won't send your blood sugar soaring. By replacing instant pudding mix with naturally creamy avocado and unsweetened cocoa, we create a rich, velvety filling that's packed with healthy fats and fiber—both crucial for slowing glucose absorption. The traditional graham cracker crust is reimagined using almond flour and coconut oil, dramatically lowering the glycemic load while adding protein and beneficial fats.
The secret to these tarts' blood sugar-friendly profile lies in their macronutrient balance. Avocados provide monounsaturated fats that help stabilize insulin response, while unsweetened cocoa delivers antioxidants without added sugars. We use a small amount of monk fruit sweetener, which has zero glycemic impact, allowing you to enjoy genuine sweetness without metabolic consequences. The almond flour crust contributes protein and fiber, further moderating the dessert's effect on blood glucose.
For optimal glycemic control, enjoy these tarts after a protein-rich meal or pair them with a handful of nuts. The combination of healthy fats, fiber, and minimal natural sugars makes this dessert suitable for evening consumption without disrupting overnight blood sugar stability. Each individual portion provides built-in portion control, helping you satisfy chocolate cravings mindfully while supporting your metabolic health goals.
Blood Sugar Impact
Minimal blood sugar impact expected due to the extremely low glycemic load of 1.0 and GI of 15. The healthy fats from avocado and coconut will provide sustained energy for 3-4 hours with virtually no glucose spike.
Blood Sugar Tips
- ✓ Enjoy as a post-meal dessert rather than on an empty stomach to further blunt any minimal blood sugar response
- ✓ Pair with a handful of nuts or seeds to add extra protein and fiber for even more stable blood sugar
- ✓ Consider having this after a balanced meal containing protein and vegetables to maximize metabolic benefits
🥗 Ingredients
- 2 pcs 2 ripe avocados, pitted and peeled
- 33 g 1/3 cup unsweetened cocoa powder
- 48 g 1/4 cup monk fruit sweetener
- 60 ml 1/4 cup unsweetened almond milk
- 1 tsp 1 teaspoon pure vanilla extract
- 168 g 1 1/2 cups almond flour
- 3 tbsp 3 tablespoons coconut oil, melted
- 24 g 2 tablespoons monk fruit sweetener, for crust
- 0.25 tsp 1/4 teaspoon sea salt
- 90 ml 6 tablespoons unsweetened coconut cream, whipped
- 2 tbsp 2 tablespoons cacao nibs, for garnish
- 2 pcs 2 ripe avocados, pitted and peeled
- 1.2 oz 1/3 cup unsweetened cocoa powder
- 1.7 oz 1/4 cup monk fruit sweetener
- 4 tbsp 1/4 cup unsweetened almond milk
- 1 tsp 1 teaspoon pure vanilla extract
- 5.9 oz 1 1/2 cups almond flour
- 3 tbsp 3 tablespoons coconut oil, melted
- 0.8 oz 2 tablespoons monk fruit sweetener, for crust
- 0.25 tsp 1/4 teaspoon sea salt
- 6 tbsp 6 tablespoons unsweetened coconut cream, whipped
- 2 tbsp 2 tablespoons cacao nibs, for garnish
👨🍳 Instructions
- 1
Preheat your oven to 350°F (175°C). Prepare six 3-inch tart pans by lightly greasing them with coconut oil or lining them with parchment circles.
- 2
Create the almond flour crust by combining almond flour, melted coconut oil, 2 tablespoons monk fruit sweetener, and sea salt in a mixing bowl. Stir until the mixture resembles wet sand and holds together when pressed.
- 3
Divide the crust mixture evenly among the six tart pans, using about 3 tablespoons per pan. Press the mixture firmly into the bottom and up the sides of each pan to form a compact crust. Bake for 10 minutes until lightly golden, then remove and cool completely.
- 4
While crusts cool, prepare the chocolate avocado pudding filling. Add the avocado flesh, unsweetened cocoa powder, 1/4 cup monk fruit sweetener, almond milk, and vanilla extract to a food processor or high-speed blender. Process for 60-90 seconds, scraping down sides as needed, until completely smooth and creamy with no lumps remaining.
- 5
Taste the pudding and adjust sweetness if desired, keeping in mind that chilling will slightly mellow the chocolate flavor. The texture should be thick and mousse-like, similar to traditional chocolate pudding.
- 6
Spoon or pipe approximately 1/3 cup of the chocolate avocado pudding into each cooled tart shell, smoothing the top with the back of a spoon or offset spatula. The filling should come just to the top of the crust.
- 7
Refrigerate the filled tarts for at least 30 minutes to allow the pudding to set and flavors to meld. For best results, chill for 2 hours.
- 8
Just before serving, top each tart with 1 tablespoon of whipped unsweetened coconut cream and garnish with a sprinkle of cacao nibs for added crunch and antioxidants. Serve chilled and store any leftovers covered in the refrigerator for up to 3 days.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 509 | 3055 |
| Carbs | 21g | 125g |
| Sugars | 4g | 24g |
| Natural Sugars | 4g | 24g |
| Protein | 10g | 59g |
| Fat | 43g | 258g |
| Saturated Fat | 15g | 90g |
| Unsaturated Fat | 28g | 167g |
| Fiber | 11g | 63g |
| Soluble Fiber | 3g | 19g |
| Insoluble Fiber | 7g | 44g |
| Sodium | 6349mg | 38093mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
These alternatives have even lower carbohydrate content than almond milk, resulting in virtually zero glycemic impact and providing more stable blood sugar levels with added omega-3 fatty acids
These options contain fewer natural sugars than coconut cream while maintaining rich texture, leading to lower glycemic load and reduced blood sugar response
These seed-based flours have higher fiber and protein content with lower net carbohydrates, resulting in minimal glycemic impact and better blood sugar stability
MCT oil is metabolized differently and doesn't affect blood sugar, while avocado and olive oils provide monounsaturated fats that help slow carbohydrate absorption and improve insulin sensitivity
These alternatives eliminate any residual natural sugars found in cacao nibs while maintaining chocolate flavor or providing similar crunch with zero glycemic impact
🔬 The Science Behind This Recipe
# The Science Behind Your Blood Sugar-Friendly Chocolate Fix
This indulgent pudding tart proves that dessert can be both delicious and blood sugar-friendly. With a glycemic index of just 15 and a glycemic load of 1.0 per serving, this treat won't send your glucose on a rollercoaster ride. The secret lies in the complete absence of traditional sugar and flour, replaced by ingredients that actually support stable blood sugar levels.
Avocado is the star player here, providing creamy texture along with healthy monounsaturated fats and fiber. These fats slow down digestion significantly, meaning any small amount of natural sugars present gets absorbed gradually rather than flooding your bloodstream. The fiber content (about 7 grams per avocado) further delays glucose absorption while feeding beneficial gut bacteria. Pure cocoa powder adds rich chocolate flavor with minimal carbohydrates and includes flavonoids that may actually improve insulin sensitivity. Monk fruit extract provides sweetness without any glycemic impact whatsoever—it contains zero calories and doesn't raise blood sugar because our bodies can't break down its sweet compounds into glucose.
To maximize the blood sugar benefits of this dessert, enjoy it after a meal containing protein and vegetables rather than on an empty stomach. The existing food in your digestive system creates an even slower, more gradual absorption of nutrients. You can also pair it with a handful of nuts for extra protein and healthy fats. Because the glycemic load is so low (remember, GL accounts for portion size, not just the glycemic index), you can enjoy this treat without the guilt or the glucose spike that typically follows traditional chocolate desserts.