This naturally sweetened lava cake offers a warm, gooey center of melted dark chocolate wrapped in a tender cacao-rich shell. A refined-sugar-free dessert for special occasions or mindful indulgence.
Preparation Time
- Prep: 10 minutes
- Cook: 12 minutes
- Total: 22 minutes
- Yield: 2 individual cakes
Ingredients
- ½ cup dark chocolate (minimum 70% cacao), melted
- 2 tbsp coconut oil or avocado oil
- 2 eggs
- 2 tbsp maple syrup or mashed ripe banana
- 1 tsp vanilla extract
- 2 tbsp almond flour or finely ground oats
- 1 tbsp unsweetened cacao powder
- Pinch of sea salt
- Optional: 1 tbsp chopped nuts or a spoonful of almond butter in the center
Instructions
- Preheat oven to 375°F (190°C). Grease two small ramekins with oil.
- Melt chocolate with coconut oil in a double boiler or microwave (low heat).
- Whisk eggs, maple syrup, and vanilla until slightly frothy.
- Combine chocolate mixture with egg mixture. Fold in almond flour, cacao powder, and salt until smooth.
- Fill ramekins ¾ full. Optionally, add a nut butter center.
- Bake for 10–12 minutes. Edges should be set; centers soft.
- Cool briefly, then invert onto plates. Serve warm.
Estimated Nutritional Value (Per Serving)
| Component | Amount |
|---|---|
| Energy | ~320 kcal |
| Protein | ~6 g |
| Carbohydrates | ~20 g |
| Total Fat | ~24 g |
| Fiber | ~4 g |
| Added Sugars | 0 g (if banana used) |
| Magnesium | ~25% DV |
| Iron | ~15% DV |
| Flavanols | High |
Evidence-Based Benefits
1. Rich in polyphenols
Dark chocolate and cacao contain flavanols linked to reduced blood pressure and improved vascular function.
Reference: Hooper L et al. 2012. Cochrane Database Syst Rev.
2. Supports cognitive and mood health
Cacao may enhance brain function through increased nitric oxide and blood flow.
Reference: Socci V et al. 2017. Front Nutr.
3. Better fat profile than conventional desserts
Using coconut or avocado oil instead of butter reduces saturated animal fats and may improve lipid markers.
Reference: Eyres L et al. 2016. Nutrients.
Kitchen Tips
- Avoid overbaking to preserve the molten center.
- Customize the filling: try a square of 90% chocolate or nut butter in the middle.
- Serve with: fresh raspberries, coconut yogurt, or crushed pistachios.
- Gluten-free option: use almond flour or certified GF oats.
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