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Low Carb Instant Chocolate Avocado Pudding

Updated on November 5, 2015

Are you diabetic or gluten sensitive or both?

  • Here is a rich, creamy instant chocolate pudding recipe that takes less than 3 minutes to make and can rescue you from a disastrous snack attack.
  • It is gluten free and grain free.
  • It satisfies that chocolate craving for people like me who are chocoholics.
  • It has only healthy fats from avocado and almond milk.
  • It is naturally sweetened by a banana and pure stevia extract powder
  • It is easily adaptable to other flavors.
  • It is even more delicious with a little crunch added from nuts such as the pecans I've topped it with.

Prep time: 3 min
Ready in: 3 min
Yields: 2


  • 1 ripe banana
  • 1 ripe avocado
  • 1/4 cup almond milk
  • 2 or 3 tbsp unsweetened cocoa powder
  • pure stevia extract powder to taste.
  • 1 Tbs unmodified potato starch, optional
  • 3 pecan halves broken up or nuts of you choice
Nutrition Facts
Serving size: 1/2
Calories 225
Calories from Fat126
% Daily Value *
Fat 14 g22%
Saturated fat 1 g5%
Carbohydrates 21 g7%
Fiber 4 g16%
Protein 4 g8%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


  1. Put all the ingredients (except nuts) into a Nutribullet, or blender of your choice, and blend until smooth
  2. Or mash by hand and blend.
  3. Serve it up as is, or let it chill in the refrigerator.
  4. Top each serving with nuts. (Optional)

Optional Unmodified Potato Starch

Unmodified potato starch is suggested by Dr Wiliam Davis as an indigestible fiber which acts as a pre-biotic for nourishing the healthy bacteria in you bowel.

Cooking makes it a digestible carbohydrate, so I use it only in uncooked recipes as a great thickener and fiber source.

Bob's Red Mill unmodified potato starch is also identified as gluten free while his others are not.

Green Bananas

Along these same lines, green bananas are also a great source of indigestible pre-biotic fiber. The riper they are, though, the less fiber and the more sugar.

When I use green bananas in this recipe, I increase the amount of stevia or other natural sweetener.

I put the green bananas in the freezer right away to stop them from ripening. I leave the skins on and put them in the microwave for 10 to 15 seconds to make it easier to peal.

I cut four slits down the length of the banana and then slowly peel back each strip.

Peeling a Green Banana
Peeling a Green Banana | Source

Does it Sound Good to You?

5 stars from 1 rating of Gluten-free Chocolate Pudding with Pecans

Controlling Your Blood Sugar

I know that you are probably saying that there is an awful lot of fat and natural sugar calories in this delicious pudding. The very fact that they are in combination makes them have less impact on your blood sugar than if you had eaten them alone at different time.

It has been found that by eating a fat with a carbohydrate, the uptake of the sugar is significantly slowed down and occurs over an extended period of time. I have seen this proven over and over again with my husband when he gets low bloods sugar levels down to 40 during the night.

Years ago I had read in "The Diabetic Educator" that you should give a person skimmed milk, not whole milk, juice or candy, if they are having low blood sugar.

It explained that the natural sugar in milk is utilized by the body without having to change it's makeup. The fat in whole milk slows down the uptake, however, while the sugar in the skimmed milk gets used instantly.

When I use to give my husband, juice or candy, it would take about 20 minutes for the blood sugar level to come up and then, 45 minutes later he would crash again.

When I would give him skimmed milk, he would recover in 5 minutes and his sugar level would stabilize.

As an aside, it makes me think about when people recommend using skimmed milk on a regular basis because it is low fat. Maybe it is not really so good if you are a diabetic, unless you are having low blood sugar, or hypoglycemia.

Dr Davis' "Wheat Belly Cookbook"

In his Wheat Belly books, Dr. Davis clearly explains about how good fats, fiber and nutritious whole foods help to control your blood sugar, weight and cravings.

I highly recommend any of his books. They definitely give you insight into how you can help yourself maximize your health. I like this one because it explains things without getting too detailed, and has some very good easy recipes.

It also includes several baking mixes which have all the dry ingredients all ready combined. It makes it so easy to just take a scoop of the mix and add the wet ingredients. It is a real time saver.

Back to the Avocado and Banana Question

Avocado is loaded with a healthy saturated fat that our body needs for our brain and nerves to function. Bananas are high in sugar, especially the riper they are, but it is a naturally occurring sugar, not refined. It is also combined with natural fiber. Additionally, the avocado is high in fiber, so together, they slow down the uptake of the sugar even better.

In addition to the healthy fats, natural sugars and fiber, both the avocado and the banana are packed full of vitamins and minerals that your body needs on a daily basis.

Bananas and Avocados

Does this combination seem weird to you?

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My Favorite Blender.

Several months ago I got the Nutri-Bullet 600 to replace the smaller Magic Bullet I had for 10 years. Either one whips up this instant pudding in 30 second. Sometimes I just make half a recipe and eat it right out of the blender cup. It's great; no extra dishes to wash.

My newer, larger one, also has the ability to make all different kinds of nut butters by simply putting in the nuts and a little oil and blending it until it is the consistency you want. My favorite is sunflower butter because peanuts don't always agree with me.

It is also perfect for making your own nut or seed flours. Just don't over blend it or you have nut butter.

Oh, and don't forget the smoothies.

Sugar, Gluten and Grain-Free Cookbook
Sugar, Gluten and Grain-Free Cookbook | Source

Additional Sugar-Free, Gluten and Grain-Free Cookbooks I Use

I've searched for different cookbooks that would meet my special needs being diabetic and gluten sensitive and found several good ones. Two cookbooks by Melissa McGehee are my favorite ones. They are "Satisfying Eats" and "Comforting Eats."

The Kindle versions are available at Amazon, while the Hard Spiral Cookbooks can be purchased directly from Melissa on her blog,

I have them on my Kindle and phone so I can refer to them when I'm shopping and not sure of an ingredient I might need. Being on the Kindle also make it easier to have the recipe right in front of you without taking up too much workspace.

Melissa also shares many great recipes that she has created which are not in the cookbooks. My favorite is her No-Bake Blueberry Cheesecake


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