Avocados are the superheroes of the fruit world — for one, because they have an alter ego as a healthy fat. Most fruit is fat-free, so this is definitely an anomaly, but a desirable one because these are monounsaturated fats, which the Harvard T.H. Chan School of Public Health notes can actually help lower your cholesterol levels and keep your heart healthy.

Avocado’s high fat content accounts for its creamy texture and allows it to be substituted for less-desirable fats like butter in baked goods. Doing so may significantly decrease the risk of heart disease, according to past research. And even though avocados are high in fat, a study published in September 2021 in Journal of the Nutrition indicates that regular consumption of avocados may actually change belly fat distribution in women (the unhealthy fat deposits around the organs in the body).

Among its other superpowers, avocado is rich in several important vitamins and minerals, including vitamins C and K, folate, and potassium. These nutrients help support immunity, bone health, and healthy blood pressure levels, among other functions. Avocados are also an excellent source of fiber, according to data from the U.S. Department of Agriculture (USDA), a nutrient that is vital for keeping your digestive system working efficiently, notes Mayo Clinic.

While this versatile fruit is wildly popular in savory foods — Mexican food, toast, salad — it’s also a great (and healthy) addition to desserts like these cake-like brownies.

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Avocado Brownies

No one will guess that the secret ingredient in these rich chocolate brownies is avocado, which replaces unhealthy saturated fat with heart-healthy monounsaturated fats, per the Harvard T.H. Chan School of Public Health, without affecting the decadent flavor or texture. They’re sweetened only with maple syrup, too.

contains Wheat, Dairy, Eggs

4.4 out of 38 reviews

SERVES

12

CALORIES PER SERVING

108

AUTHOR

Kelly Kennedy, RDN

PREP TIME

5 min

COOK TIME

20 min

TOTAL TIME

25 min

Ingredients

1 medium-ripe avocado, peeled and pitted

¾ cup unsweetened cocoa powder, sifted

3 large eggs, lightly beaten

⅓ cup pure maple syrup

2 tsp pure vanilla extract

2 tsp baking powder

¼ tsp kosher salt

1 tsp espresso powder (optional)

¼ cup nonfat milk or nondairy milk of your choice

¾ cup all-purpose flour

Directions

Preheat oven to 350 degrees F. Line a 9x9-inch baking dish with parchment paper.

In a large bowl, add avocado and thoroughly mash it with a fork. Stir in cocoa powder, eggs, maple syrup, vanilla, baking powder, salt, and espresso powder, if using.

Add milk and flour and stir just until moistened.

Bake until brownies are set and a toothpick inserted into the center comes out clean, about 20 to 25 minutes.

Allow to cool completely. Once cool, slice into 12 even squares and serve. Cover and store in refrigerator for up to 1 week.

Nutrition Facts

Amount per serving

Serving size1 brownie

calories

108

total fat

saturated fat

1.1g

protein

carbohydrates

17g

fiber

2.6g

sugar

added sugar

5.5g

sodium

125mg

TAGS:

Wheat, Dairy, Eggs, Heart-Healthy, Diabetes-Friendly, Vegetarian, Low-Sodium, Family-Friendly, Dessert

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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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