|July 16, 2021

Vanilla Bean and Chocolate Mousse Parfait

By Bulletproof Staff
Reviewed for Scientific Accuracy

Parfait recipe & content provided by Veronica Culver, The Enchanted Cook

Delicious vanilla bean, coconut cream, and creamy dark chocolate mousse come together in this low-carb, keto-friendly dessert that’s reminiscent of the peanut parfaits I used to get as a child from the ice cream shop. However, this parfait recipe is dairy-free and peanut-free, as well as having no added sugar. It’s also really easy to make and requires no cooking.

Using quality ingredients and healthy fats help ensure you can have your dessert and eat it, too. Since you won’t be riding the sugar roller coaster, you can relax and enjoy feeling happy and satisfied. This is one of those times where eating dessert first is totally OK and in fact, is highly recommended.

Vanilla Bean and Chocolate Mousse Parfait

Vanilla Shortbread and Chocolate Mousse Parfait RecipeStart to Finish: 10 minutes


  • 1 13.5-ounce can full-fat, organic coconut milk, divided (refrigerate unopened can overnight to ensure cream is solidified when ready to use)
  • 1 teaspoon vanilla bean powder, divided (or 2 teaspoons pure vanilla extract)
  • 4 teaspoons birch xylitol (or sweetener of choice), divided
  • 2 medium-sized ripe organic avocados
  • 3 tablespoons cocoa powder
  • Himalayan pink salt
  • 1 Vanilla Shortbread Collagen Bar
  • 4-6 cashews, lightly crushed into chunks (optional)
  • Flaky Sea Salt


Vanilla Bean Coconut Cream:

  1. Carefully open the can of refrigerated coconut milk without shaking or disturbing the contents.
  2. Scoop the solid portion (cream) into a bowl and add 1/2 teaspoon of the vanilla bean powder (or 1 teaspoon vanilla extract) plus 2 teaspoons of the xylitol. Stir to combine and set aside.
  3. Reserve the remaining coconut milk liquid to use in the mousse.

Chocolate Avocado Mousse:

  1. Place avocado flesh in a blender.
  2. Add the liquid left over from the can of coconut milk, which should be approximately 1/2 – 2/3 cup.
  3. Add remaining vanilla, xylitol, cocoa powder and a pinch of Himalayan pink salt. Blend on low to medium until smooth and creamy. You are now ready to assemble your parfaits.

To Assemble Parfaits:

  1. Spoon 1/8 of the Vanilla Bean Coconut Cream into the bottom of each dessert cup
  2. Layer 1/8 of the Chocolate Avocado Mousse on top of each
  3. Crumble 1/8 of the Vanilla Shortbread Collagen Bar on top of each
  4. Repeat with another layer for each
  5. Top each with 1/8 of the crushed cashews (optional), and a pinch of flaky sea salt

Serves: 4

Nutritional Information (Per Serving):

  • Calories: 410
  • Protein: 9g
  • Carbs: 15g
  • Fiber: 10g
  • Sugar: 1g
  • Fat: 35g
  • Saturated Fat: 18g
  • Polyunsaturated: 2g
  • Monounsaturated: 10g
  • Trans fat: 0g
  • Cholesterol: 0g
  • Sodium: 252mg
  • Potassium: 641mg
  • Vitamin A: 3%
  • Vitamin C: 17%
  • Calcium: 3%
  • Iron: 8%