Keto Avocado Brownies: A Carb-Conscious Treat

Avocados are a staple of the keto diet, and for good reason. They're rich in healthy fats, omega-3, and low in net carbs. So, it's no surprise that avocados are used to make delicious keto brownies. But how many carbs are in these treats?

The number of carbs in keto avocado brownies will depend on the specific recipe used. Some recipes have as little as 3.5 grams of net carbs per serving, while others have up to 8.8 grams. However, even the recipes with the highest carb count are still well within the range for a keto-friendly dessert.

So, if you're looking for a tasty treat that won't kick you out of ketosis, avocado brownies are a great option!

How to make keto avocado brownies

Ingredients:

• Avocado
• Almond flour
• Unsweetened cocoa powder
• Sugar-free semi-sweet chocolate chips
• Powdered allulose or other sweetener
• Eggs, at room temperature
• Butter, melted
• Instant coffee
• Hot water
• Vanilla extract
• Salt (optional)
• Baking soda (optional)

Method:

Preheat your oven to 350°F. Grease and line an 8 x 8-inch square baking dish with parchment paper.

In a microwave-safe bowl, melt the chocolate chips in 30-second intervals, stirring in between, until fully melted. Set aside to cool.

In a separate bowl, add the hot water and instant coffee, and whisk until dissolved. Set aside to cool.

In a food processor, add the avocado and pulse until smooth. Then, add in the remaining ingredients, except the almond flour and cocoa powder, and mix until well combined.

Next, add in the almond flour and cocoa powder, and mix until just combined. The batter will be very thick.

Spread the batter evenly into the prepared baking dish.

Bake for 20-25 minutes, or until a toothpick inserted into the centre comes out slightly wet.

Allow the brownies to cool completely at room temperature before cutting and serving.

Tips:

• Make sure to use ripe avocados to avoid lumps in the batter.
• For a vegan option, replace the eggs with an egg substitute and use vegan chocolate chips.
• You can also add mix-ins like chopped walnuts or chocolate chunks.
• Room-temperature eggs are preferred as they mix more easily and evenly.
• It is important to let the brownies cool completely before cutting to ensure clean squares.
• Check for doneness by inserting a toothpick into the centre of the brownies. They are done when the toothpick comes out slightly wet.

Nutritional value of avocado brownies

Avocado brownies are a nutritious treat, offering a good balance of healthy fats, fibre, and protein. They are also a good source of vitamins and minerals, including potassium, calcium, iron, and vitamins A and C.

The nutritional value of avocado brownies will vary depending on the specific recipe and ingredients used, but generally, they are a good option for those following a keto diet as they are low in net carbs and sugar.

For example, a recipe for keto avocado brownies from Wholesome Yum includes the following ingredients:

• Unsalted butter or butter-flavoured coconut oil
• Sugar-free dark chocolate chips
• Avocado
• Eggs
• Vanilla extract
• Monk fruit allulose blend sweetener
• Almond flour
• Cocoa powder

Per serving, these brownies provide 1.2 grams of net carbs, 6.4 grams of protein, and 12 grams of fat.

Another recipe, from Sweet As Honey, includes slightly different ingredients, such as:

• Almond flour
• Cocoa powder
• Salt
• Avocado
• Coconut oil
• Sugar
• Vanilla extract
• Eggs
• Dark chocolate chips

These brownies offer 3.5 grams of net carbs, 2.4 grams of protein, and 12.5 grams of fat per serving.

While the nutritional content may vary, avocado brownies are generally a nutritious treat, offering a good source of healthy fats, fibre, and protein, as well as various vitamins and minerals.

How to store keto avocado brownies

Storing keto avocado brownies depends on how long you want to keep them and whether you want to freeze them.

If you want to store your keto avocado brownies in an airtight container in the pantry, they will last for up to four days.

If you want to store them in the fridge, they will last for up to two weeks.

If you want to freeze your keto avocado brownies, they will last for up to six months. To freeze them, place them in a ziplock bag or shallow container. When you're ready to eat them, you can thaw them on the kitchen counter or in the fridge, and then reheat them in an air fryer.

If you want to store your keto avocado brownies for longer than six months, you can double wrap them in plastic wrap and store them in the freezer for up to a couple of months.

The best ingredients for keto avocado brownies

Almond Flour

Almond flour is a key ingredient in keto avocado brownies, providing a grain-free and gluten-free alternative to traditional wheat flour. It lends a gooey, fudgy texture to the brownies, and blanched almond flour is preferred over almond meal for a smoother consistency.

Cocoa Powder

Unsweetened cocoa powder is essential for achieving the deep, rich chocolate flavor characteristic of brownies. Dutch-processed cocoa powder is recommended for its smooth texture and intense flavor profile. Be sure to sift the cocoa powder to eliminate any lumps and ensure a seamless batter.

Ripe Avocado

Ripe avocados are the star ingredient in keto avocado brownies, providing healthy fats and a creamy texture. When baked, avocado lends a fudgy consistency to the brownies without imparting any avocado flavor. Make sure to use ripe avocados to avoid lumps in the batter.

Sweetener

The choice of sweetener can vary based on preference and dietary needs. Monk fruit, erythritol, allulose, and stevia blends are popular sugar substitutes in keto baking. However, some sweeteners like erythritol may result in a grittier texture, so choose accordingly.

Eggs

Eggs act as a binding agent in the brownie batter, and room temperature eggs are recommended for optimal mixing and even distribution throughout the batter.

Butter or Coconut Oil

Butter or refined coconut oil adds richness and moisture to the brownies. Refined coconut oil is preferred as it imparts no coconut flavor, but unrefined coconut oil can be used for those who enjoy the taste of coconut in their brownies.

Chocolate Chips

Dark chocolate chips or chunks enhance the chocolate flavor and provide a delightful melt-in-your-mouth experience. Sugar-free chocolate chips are available for those adhering to a strict keto diet.

Optional Add-Ins

Keto avocado brownies can be customized with various add-ins, such as chopped walnuts, pecan nuts, or white chocolate chips. A teaspoon of vanilla extract can also be added to enhance the flavor and make the brownies even more irresistible!

How to make keto avocado brownies taste even better

Keto avocado brownies are a delicious treat, but there are always ways to make them even better! Here are some tips to enhance the flavour and texture of your keto avocado brownies:

Use Ripe Avocados

Using ripe avocados is essential for achieving a smooth and creamy texture in your brownies. Ripe avocados will also be easier to mash or blend, ensuring a lump-free batter. To speed up the ripening process, store your avocados near bananas, as the ethylene released by bananas will help ripen the avocados faster.

Blend the Avocado Thoroughly

Make sure to blend or mash your avocado very well before adding the other ingredients. You don't want any clumps of avocado in your brownie batter. If needed, use a blender or food processor to get a smooth and creamy avocado puree.

High-Quality Cocoa Powder

Invest in good-quality cocoa powder for your brownies. The cocoa powder you use greatly impacts the flavour and texture of your brownies. Look for unsweetened cocoa powder, and be sure to sift it before adding it to your batter to remove any lumps.

Sweetener Options

The type of sweetener you use can also affect the taste and texture of your keto avocado brownies. Some popular options include monk fruit, erythritol, stevia, or a blend of these sweeteners. You can also use sugar-free maple syrup or honey, but be aware that the batter may be slightly runnier.

Add-Ins and Toppings

Customise your keto avocado brownies by adding mix-ins and toppings! Chopped walnuts, pecans, or hazelnuts can add a crunchy texture and extra flavour. You can also fold in some chocolate chunks or white chocolate chips for an extra indulgent treat. For a vegan option, use vegan chocolate chips.

Don't Overmix the Batter

When combining the wet and dry ingredients, be careful not to overmix the batter. Simply pulse a few times until everything is just combined. Overmixing can affect the texture of your brownies, making them tough or dense.

Baking Tips

When baking your keto avocado brownies, preheat your oven to the recommended temperature, usually around 350°F (180°C). Line your baking pan with parchment paper for easy removal. The baking time may vary, but it typically ranges from 20-30 minutes. To check if your brownies are done, insert a toothpick into the centre. The brownies are ready when the toothpick comes out with a small amount of batter that you can roll into a ball between your fingers. Be careful not to overbake them!

Storage and Serving

Allow your keto avocado brownies to cool completely before cutting and serving. For the best texture, store them in an airtight container at room temperature for a day or refrigerate for up to 5 days. You can also freeze the brownies for up to 3 months.

Frequently asked questions