Best chocolate mousse [no refined sugar]


This chocolate mousse really is the best. It’s silky smooth, thick and luxurious, full of goodness that is good for your body and soul, free of refined sugar or any sweetener at all (if you so wish), it comes together super quickly and leaves you feeling full but not heavy. Perfect as a dessert, snack or even a light lunch (or, if you need a reason to get out of bed in the morning, breakfast)!

The story of the best chocolate mousse
I was working from home the other day and, as you do, restlessly went downstairs at lunchtime, looking through the (very full) fridge and seeing nothing exactly like what I was craving. The truth was, I wanted dessert for lunch – is that really too much to ask on some days? I went into the freezer next, thinking that perhaps I might be able to find a frozen pie or something dessert-like – and then my gaze fell on the frozen roasted sweet potato and pumpkin mash.
Haha… I bet you’re thinking: I am not sure I like where this is going. (Or, maybe – what?! Great idea!) Either way, bear with me. I love to buy lots of veggies and usually buy way too much, especially if I am shopping in person. Online grocery shopping has actually worked really well for me these past few weeks as it’s helped me control the amount of fruit and veggies I buy. That said, I love that I can get out of the house again now that we’ve become basically COVID-free in our area and browse the groceries in person (weird I know). But that usually leads to buying more produce than we can eat.
Anyway, I’ve started roasting some of the veggies which start to look a little floppy and sad, and then using those delicious roasted pieces in salads, soups, lunch boxes for the kids etc. Cold roasted veggies are surprisingly handy when they’re all prepped and ready to go in the fridge.
The day before that work from home lunch conundrum, I roasted some pumpkin and sweet potato, blitzed it into a lovely mash which I then froze in small portions. I was going to pop it into soups, stews or casseroles in due course, since the roasted mash is thick, naturally sweet and all around beautiful.

What other ingredients are there in this chocolate mousse?
And here you thought that the pumpkin and sweet potato were all the goodness in this mousse, didn’t you? But why stop there – let me take you through this gorgeous line up in turn. And don’t be mistaken – although I seem to be on a bit of a chocoholic recipe streak lately (having just published a recipe for this wonderful two ingredient chocolate fudge sauce), there is no chocolate in this recipe and you will see from the ingredient list below that this thick, luxurious mousse is not only delicious, quick and filling but also very very good for you.
Banana
Who doesn’t have a ripe banana or two in the house at any given time? If you have too many ripe bananas at once and don’t feel like baking a banana bread, let me give you a tip: break them into smallish pieces (at least 4-6 pieces per banana) and chuck them into a ziplock bag in your freezer. That way you will always have easy access to frozen banana chunks which are great for smoothies, shakes, smoothie bowls and nice cream! Yum!
Luckily, this shake can use either frozen or room-temperature ripe bananas.
And in case you didn’t know, there are a lot of great things about bananas. Bananas are rich in fiber, antioxidants and several nutrients (including potassium, vitamins B6 and C, magnesium, copper and manganese). A medium sized banana only has about 105 calories and consists almost exclusively of water and carbs, virtually no protein or fat. Plus, bananas also rank low to medium on the glycemic index so should not cause major spikes in blood sugar levels in healthy individuals.
Avocado
The fruit of the avocado tree is often referred to as superfood and for a good reason. Avocados are very nutritious, high in healthy fats and contain a wide variety of nutrients, including 20 different vitamins and minerals, such as vitamins K, C, B5, B6 and E, folate and potassium, as well as small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
A medium sized avocado only has 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low-carb friendly plant food. Avocados do not contain any cholesterol or sodium and are low in saturated fat. You can see why they call avocados superfood, right?
Greek yoghurt or coconut yoghurt
Depending on whether you want this mousse to be dairy-free, you can use plain Greek yoghurt or coconut yoghurt (but also check the section on “Milk” below). I have used both at different times and they are both delicious.
Greek yoghurt is a great source of protein, probiotics and calcium, and its acidity makes it easier for your body to absorb other nutrients. Plus, it’s a great workout food as it’s rich in the amino acids which make up proteins, and proteins are the building blocks for regenerating muscle tissue and repairing fiber damage.
Coconut yoghurt is dairy free, has less protein but might also have calcium and vitamins added. Check your label for more specific information.

Pear juice or maple syrup
This is the only sweetener I use in this chocolate mousse. I don’t believe that any more is necessary as there is already a lot of natural sweeteness coming from the banana, sweet potato and pumpkin in particular, but also a little from the avocado.
When I juice, I usually make an apple and pear (or just pear) juice for sweetening other (less naturally sweet) juices for the kids, and if I have any spare, I use it here. If you don’t have any, you can use a drizzle of maple syrup instead.
Either way, do not use too much (and you won’t really need it) – because even though maple syrup contains some minerals and antioxidants, it’s still high in natural sugar.
Vanilla and cinnamon
These are my flavourings, which I put in nearly everything. I find that just a little bit of vanilla and cinnamon can add a little sweeteness, enhance the flavour and give you a hint of a fabulous scent.
And did you know that cinnamon is not only delicious but is perhaps one of the healthiest spices on the planet? It can lower blood sugar levels, reduce heart disease risk factors and has a plethora of other impressive health benefits. (Just make sure to get Ceylon cinnamon or stick to small doses if you’re using the Cassia variety.)
Milk
I top up this chocolate mousse with a bit of milk, most of the time plant-based and sometimes cow. Just use whichever milk you prefer to drink or what you have to hand. Use plant-based milk if you want to keep this recipe dairy-free. Currently I am loving this delicious plant-based milk.
Cacao powder
I add a dash of cacao powder which is an excellent sources of several minerals, including iron, selenium, magnesium, chromium and manganese. It’s also low in calories, high in fiber and has no added sugar. And it’s just so delicious!
Sweet potato and pumpkin
And finally, to round this off (and explain to you why exactly you should be eating my frozen super duper sweet potato and pumpkin mash in a chocolate mousse), let’s talk about the health benefits of sweet potato and pumpkin.
Did you know that pumpkin is high in beta-carotene, which your body turns into vitamin A, as well as vitamins C and E, iron and folate? It also contains antioxidants and is also relatively low in calories, as it’s 94% water.
Sweet potatoes are also a great source of fiber, antioxidants, vitamins, and minerals – including vitamins A, C and B6, manganese, pantothenic acid, potassium, copper and niacin.
Source: Healthline

Recipe
Best chocolate mousse [no refined sugar]
Ingredients
- 1 large ripe banana (you can use frozen if you prefer)
- 1 avocado
- about 3 tbsp frozen roasted sweet potato and pumpkin mash
- 2 heaped tbsp Greek yoghurt or coconut yoghurt
- 2 tbsp pear juice or maple syrup
- 2 tsp vanilla paste
- dash of cinnamon (about 1/2 to 1 tsp)
- plant based or cow milk (to top up, about 1/2 cup to 1 cup)
- 1 tbsp cacao powder
Instructions
- Place all ingredients into a food processor and blitz until smooth and thick.
- Divide into two glasses (if sharing) and serve immediately.
Notes

Recipe notes
This recipe makes two standard serves (for lunch, snack or dessert) or one super luxurious large one.
I find this chocolate mousse to be quite filling, so half of the amount above is usually enough for me – but I will totally understand if you don’t want to share!
I usually pre-make my roasted sweet potato and pumpkin mash the day before, as follows: Pre-heat your oven to 210C, and line a large roasting tin with baking paper. Do not peel anything (but wash your produce and pat it dry) and simply slice your sweet potatoes into halves or large chunks and the pumpkin into large chunks (the chunks should be about the same size). Sometimes, when I cannot be bothered peeling the darn things, I simply roast halves of a pumpkin and whole sweet potatoes. It takes a bit longer but there’s no peeling – and once roasted, it’s easy to peel off the skin (and even spoon out the pumpkin seeds).
I don’t use oil or seasoning and simply roast until soft – about 30 to 50 minutes, depending on size of your chunks. Once roasted, I let the roasted veggies cool down completely before blitzing them into a mash in a food processor (or with a fork) and then freezing them in smaller portions (about 3 tbsp) in the freezer overnight. Then the roasted mash is all ready to go for your chocolate mousse recipe the next day!

90 Comments
Shannon
Wow! Ok Katerina, this is utter genius! Now I can enjoy chocolate mousse anytime of day guilt free. I usually start the day with a sweet treat (super healthy, I know!). Now I’ll just be sure to have your lovely mousse on hand, and I’ll get the best of both worlds: my sweet tooth fix, and the knowledge that I just ate something healthy!
Katerina
It doesn’t get any better than that, right, Shannon? I love your attitude – if you feel like something sweet in the morning, then you should totally have it! Thanks so much for your comment.
Emily
Your chocolate mousse is incredible, Katerina! So silky smooth and good for you! Brilliant idea, thank you for sharing this delicious recipe!
Katerina
Thank you so much, Emily!
Linger
This Chocolate Mousse sounds “over-the-top” yummy! I love how light but decadent it looks. And the sweet potato and pumpkin mash is so interesting. What a GREAT idea. You have really tempted me now and I’m gonna have to try this lovely dessert. Thanks a million for sharing.
Katerina
Thank you SO much for such a lovely comment, I really appreciate it! I hope you enjoy this – one of my favourite lunches/snacks at the moment!
Ashley
Chocolate mousse is one of my FAVORITES! I need to try this immediately!
-Ashley
Le Stylo Rouge
Katerina
I hope you like it, Ashley! Thank you!
Nancy
Ooooh! I love chocolate mousse. It is great when you can make it at home because they can get so expensive! Delivery helps so much with limiting the exposure. I like that there are different options to make the mousse. I need to give this a try someday!
Nancy ♥ exquisitely.me
Katerina
Thanks so much, Nancy, I hope you enjoy it!
Susie
This sounds so goooood and it looks delicious too! Thank you so much for sharing the recipe – I will have to go check it out!!
I hope you are having a lovely day
findyourownhope.com
Katerina
Thank you so much for your kind comment, Susie!
Tonya
Some of my best creations were born from cravings. This would be the perfect go-to dessert for my ravenous afternoons.
Thanks for sharing!
Katerina
I totally agree! Thank you so much, Tonya!
Shea
Oh yum, that looks delicious! And chocolate mousse for breakfast? Yes please! 🙂
Katerina
I agree, that’s always a great idea! Thank you so much, Shea!
KariAnne Wood
This looks amazing friend! I would have never guessed the secret ingredient!
happy day!
karianne
Katerina
Thanks so much, KariAnne! Yep, it would have been a difficult one to guess!
Kathryn
Yum, that looks (and sounds) amazing! It seems like the perfect summery treat to whip up. I’ll have to give it a try!
Kathryn • simplykk.com
Katerina
Thanks very much, Kathryn, I hope you do!
Julia Rees
This chocolate mousse looks amazing Katerina! I can’t believe it’s so healthy too!
I am definitely bookmarking it to make later!
Julia x
https://www.thevelvetrunway.com/
Katerina
Thanks so much, Julia, I’m so glad you like it!
Fran @ G'day Souffle'
I have made Julia Childs’ Chocolate Mousse several times and later bemoaned all the sugar and egg yolks that I had eaten. but your mousse looks nice and light and I see that there still is a bit of chocolate presence with the cacao powder. That got me to looking up the difference between cocoa powder and cacao powder- I’m still a bit confused! (Oh well, it doesn’t matter)! Thanks for a great recipe.
Katerina
Same here, Fran! That regret is simply not worth it to me. I always think of cacao as being more nutritious than cocoa and not including other ingredients such as added sugar!
Neil
I love using avocados in desserts. What a great idea to use it in a chocolate mousse. Absolute YUM!
Katerina
Thanks so much, Neil! I agree about avocadoes – they’re so versatile!
Emily
Your recipes have been right up my street lately Katerina, I have such a sweet tooth and I adore chocolate mousse! I’m really bad when it comes to getting in my daily fruit and veg and this is such a good idea to pack all that goodness into something that feels like such a treat. Genius!
Musings & More
Katerina
Thanks so much, Emily, I’m so glad! Happy Monday!
Renuka
Is that so simple?! Can’t believe…!
Katerina
Yep, super simple!
Simone
Hehe yes, I could do with some dessert for lunch in between! Especially if it looks so yum as your chocolate mousse. My kids an I love everything chocolate so I have already saved your lovely recipe to try.
xx Simone
Little Glittery Box
Katerina
Thanks so much, Simone, I hope you enjoy it!
Christie
Well this looks absolutely heavenly! I love this yummy and smooth creamy chocolate mousse recipe! I would probably devour the whole thing in seconds leaving none to share lol! Thanks for sharing this recipe Katerina!
Katerina
Thank you so much, Christie, you’re very kind!
Jenny in Neverland
I’m definitely in need of a healthy chocolate mousse recipe – I eat far too much chocolate! This looks delicious x
Katerina
Thank you so much, Jenny!
Aimsy
This sounds like a delicious but healthy snack or dessert to have! You wouldn’t have thought about all the different veggies in it to make it like this. This type of mousse is something I haven’t made before, so I will have to give it a go now!
Thanks for sharing another yummy recipe 🙂
Aimsy xoxo
Aimsy’s Antics
Katerina
Thanks so much, Aimsy! Hope you enjoy it!
Annie
Wow, I am super intrigued by this mousse recipe! It’s so different to every other mousse recipe I’ve come across. What a great way to sneak veggies into dessert!
Katerina
That’s totally my thinking! Thanks so much, Annie!
Grace
Sounds delicious! And with so many good ingredients!
Miles of smiles,
Grace
gracefulrags.com
Katerina
Thanks so much, Grace! Happy weekend!
jodie filogomo
I’m in awe that there is pumpkin and sweet potato in this Katerina!! You never fail to amaze me!
XOOX
Jodie
http://www.jtouchofstyle.com
Katerina
Thanks so much, Jodie, much appreciated! Hope you have a lovely weekend!
Sophie Wentworth
This sounds so interesting! I’ve seen so many chocolate mousse recipes with avocado before but never with sweet potato too. I think I need to give this a try x
Sophie
Katerina
Thanks so much, Sophie! I really hope you enjoy it!
Priya
This mousse looks so tempting Katerina 🙂 plus this mousse is eggless so definitely my kinda dessert.
Katerina
Thanks so much, Priya, glad you like it!
Heidi | The Frugal Girls
Wow… this looks so dreamy and silky, Katerina… and I love how you added avocado!
Katerina
Thanks very much, Heidi!
Leanne
You know this is my kind of healthy treat! Love all the wholesome ingredients you added to this recipe, and the mousse looks so smooth and creamy. I’ll have to give it a try some time!
Katerina
Thanks Leanne, I hope you enjoy it!
Dom and Jo
I would have never guessed all those ingredients were in the mousse! Also what a funny name for a dessert haha. Anyways, don’t be afraid to continue with this chocolate trend you got going. We both love it and have been saving all these yummy recipes! =)
Katerina
Thanks so much, Dom and Jo!
Allie Mackin
Oh wow that sounds soooo good! And no refined sugar? That is is impressive indeed! I still need to make that no bake cake.
Allie of
http://www.allienyc.com
Katerina
Thanks so much, Allie!
Kate
YUM! This looks delish and refreshing for the summery weekend ahead <3
Green Fashionista
Katerina
Thanks so much, Kate!
Gemma
I can’t resist chocolate mousse! It’s one of my favourite treats, and your recipe sounds delicious xo
Makeup Muddle
Katerina
Thanks so much, Gemma! Happy Friday!
Healthy World Cuisine
Katerina, this recipe is so healthy that you could eat this for a meal. Love that you added avocado, pumpkin and banana. I bet that really made this recipe have a nice mouth feel and delicately sweet naturally.
Katerina
Absolutely it’s a meal! Thanks very much!
Rach
Love chocolate mousse! No refine sugar? Sign me up!
http://www.rdsobsessions.com
Katerina
Thanks Rach!
Kathrine Eldridge
This looks so heavenly! So perfect for a summer dessert in my opinion.
https://www.kathrineeldridge.com
Katerina
I couldn’t agree more! Thanks so much, Kathrine!
BarbaraFrenchVegan
These look incredible and so fluffly and light !! Love chocolate mousse and I’m sur these ones were amazing 🙂
Katerina
Thanks so much, Barbara, it really is wonderful!
Lovely
Loving this mousse and the fact that it doesn’t have any refined sugar, yay.
xoxo
Lovely
http://www.mynameislvoely.com
Katerina
Thanks so much, Lovely!
Jeanne
i didn’t expect this recipe to be so healthy! Looks and sounds so good!
http://www.jeannieinabottleblog.com
Katerina
Thanks so much, Jeanne, appreciated!
Alex
Oh, I am such a fan of chocolate mousse – that first mouthful when you dip your spoon into it… SO GOOD. And I love that this is refined sugar free – even better, I can enjoy more 😉 Delicious!
Katerina
I know exactly what you mean, Alex – heaven! Thank you!
Laura Bambrick
This looks fantastic! And I love all the good-for-you things you’ve packed inside of it! I’m glad I’m not the only one who wants dessert for lunch!
Katerina
Haha.. no, absolutely not the only one! Thanks so much, Laura!
Carrie @ Curly Crafty Mom
Ohh, I just love these healthy ‘mystery’ ingredients! Wow! I am going to have to try this!!
Carrie
curlycraftymom.com
Katerina
Haha.. mystery indeed! Thanks so much, Carrie, I do hope that you enjoy this mousse!
Terrie Tipler
Looks amazing. I have to try this over the weekend. My family is coming I was wondering about dessert. Thank you. Pinning recipe.
Katerina
Thanks very much, Terrie – hope you have a lovely weekend!
CoCo
Oh man, Katerina, you’ve been killing it with the fabulous desserts lately! I’m super excited to try this one too. I had NO idea you could put fruits or roasted veggie mash in desserts like this either – that is so cool. I love the way you have everything presented too. It looks so fancy! My family will love this, thank you! Hugs, CoCo
Katerina
Thanks so much for your kind words, CoCo, I really appreciate your comment! Happy Friday and I hope you enjoy this mousse!
Auggie
This is awesome! Such a healthy dessert and naturally sweetened? Yes! Glad it is covid-free now in your area. It’s pretty much dying down here as well. Keep safe.
Katerina
Thanks so much, Auggie! So glad to hear it!
marcie
I love this healthier take on chocolate mousse, and it still looks so decadent and delicious! I have never used avocado in a dessert and need to change that!
Katerina
Thanks Marcie! Most of the healthy mousse recipes do use avocado as far as I know but it was a revelation to me too, the first time I tried it!
Jeff the Chef
I just read an article this morning in which some chefs said that if you want chocolate mousse, you have to order it in a reataurant. I knew it was BS, and this recipe proves it!
Katerina
Haha.. yes, I agree! Plus I don’t think I’d order chocolate mousse in a restaurant, Jeff, there’s just too many other delicious desserts to have which I don’t/can’t make at home!
David @ Spiced
Well what a fun idea for leftover veggies! We’ve been guilty of the same thing when it comes to fresh fruits and veggies here. I’ve been trying to only do a grocery run every 2 weeks during Quarantine, and it’s rather hard to estimate fruit and veggie consumption over that long of a period. Roasting the leftovers is a great idea…although now I’m thinking I want some of this mousse! I’ve been craving sweets lately, too, and we’ve been doing a pretty good job at not having anything sweet around to nibble on. (That’s a double-edged sword as it just makes my sweet craving grow faster…haha!)
Katerina
Thanks David! I can imagine it would be really hard to estimate fruit and veggies for a whole fortnight ahead! And not buying sweets is exactly what my husband does – then he’s not tempted. I hope you give this mousse a go!