waffle cone and ice cream with pourable chocolate sauce on top

Pourable Chocolate Sauce {Vegan, Paleo, GAPS, Keto, 3-ingredients}

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

Pourable Chocolate Sauce is made with MCT oil! or avocado oil! (you choose). It’s healthy, it’s convenient, and it’s fast to make, with only 3 ingredients! This recipe is Vegan, Paleo, GAPS, Low Carb or Keto. It can be enjoyed cold or heated, and it lasts great in the fridge until you need it.

Chocolate sauce: Lick it off your fingers. Pour it over ice cream. Make chocolate milk. Drink hot chocolate. Add it to coffee. Make bulletproof mochas. Put it on pancakes and waffles (with whipped cream and strawberries). Drizzle it over crepes. You don’t need to heat it up (unless you want to); it’s ready: It’s pourable! πŸ™‚

And this is the healthy version. You’ll love the three ingredients and how easy it is to make!

a pan with chocolate sauce being made and four desserts



What’s all the excitement about this “new” Keto oil? The fastest fact about MCT oil is that it yields instant energy. And the energy lasts. The energy won’t give you unsteady jitters or make you crash. MCT oil is a healthy saturated fat that once broken down into its component fatty acids, gets digested through the liver (instead of through the GI tract). β€”> And then, it goes straight to our brains and bodies for clear thinking and oomph, instant fuel!

Years ago, I bought this protein powder when it was recommended by a functional doctor. At first, I didn’t know why I felt so much more energy each day (this was before MCT oil was a “thing”). Then I checked the label and saw this: medium chain triglycerides. That one simple ingredient was helping me come out of my hypothyroid slump. MCTs are short chain fatty acids that digest more quickly because of their shorter length. MCTs increase our metabolism and can even lead to weight loss.

Having MCT oil in your pantry is handy. (Find it here.) Whenever you need a boost of energy, clear thinking or a bit of great fat to increase your metabolism, it’s easy to grab it and add to your coffee (like this) or smoothie.

This chocolate sauce allows you to use MCT oil in a dessert setting where it either compliments a Keto diet (no glucose sweetener is used) or it beautifully balances and offsets the sweets you’re eating. The body is happier eating high fat treats because fat slows down the digestion of glucose in the blood, creating less of an insulin spike. MCT oil is a great fat to use in any Vegan, Paleo, GAPS or Keto treats you make.

Avocado Oil

And why is avocado oil all the rage? Firstly, it’s good for us, just like avocados: high in monounsaturated fats and Vitamin E. Secondly, it can be used for cooking: safe for high temperatures. Thirdly, it’s a pourable fat, which makes it super convenient for baking and cooking.

And lastly, Costco sells it. If not for them, most of us couldn’t afford it. So, it’s accessible. If you don’t belong to Costco, here’s the best priced bulk avocado oil from Amazon.

Chocolate sauce made with avocado oil is all of these things: made with good fat, safe to heat, pourable (which means convenient, easy, ready now, when you want it), and finally, it’s affordable.



You will love this chocolate sauce: dark and delicious and perfect. The Vegan and Paleo versions are just the right balance of bitter chocolate and rich maple. The MCT oil or avocado oil are both tasteless. So that’s another bonus. While we sometimes enjoy the flavor of coconut oil or other fats, in chocolate sauce it’s SO nice to just taste the delicious chocolate!

For the GAPS variation, you’ll substitute honey for maple syrup. For Keto, use stevia to taste or Lakanto’s Liquid Sweetener. I give those links and variations below in the recipe.

5 from 1 vote
Pourable Chocolate Sauce w/ MCT Oil or Avocado Oil {Paleo, GAPS, Keto, Low-Carb, 3-ingredients} Enjoy cold or heated! Delicious and so easy to make! Keeps in fridge indefinitely! #chocolate #sauce #syrup #keto #lowcarb #paleo #dairyfree #gapsdiet #mctoil #avocadooil
Pourable Chocolate Sauce {Vegan, Paleo, GAPS, Keto, 3-ingredients}
Prep Time
10 mins
Total Time
10 mins

A Hershey's Syrup copycat, this one is SO much more delicious and made with just 3 real food ingredients. Perfect for Vegan, Paleo, GAPS, Keto and Low Carb. Keeps in the fridge. Always pourable, hot or cold.

Course: Breakfast, Dessert
Cuisine: American
Keyword: chocolate, copycat, keto, lowcarb, paleo, sauce
Servings: 15 servings
Calories: 55 kcal
Author: Megan
  • 1 cup cocoa powder fair trade
  • 1 cup avocado oil or MCT oil
  • 1/2 cup maple syrup for Paleo and Vegan; use honey for GAPS diet, use stevia to taste or Lakanto Liquid Monk Fruit Sweetener for Keto [see Recipe Notes for link])
  1. In small-medium size saucepan whisk together cocoa and oil. Add maple syrup (or honey or low-carb sweetener), whisking again.

  2. Over medium heat, whisk chocolate until warm, about two minutes. Do not simmer or over-heat.
  3. Serve or keep in fridge until ready to use. The chocolate sauce will stay pourable but may need to be whisked or shaken before serving after sitting in fridge.
Recipe Notes

Chocolate Milk/ Hot Chocolate

To make chocolate milk or hot chocolate with this syrup, you'll need to add sweetener to taste. I use just a bit of stevia (this one or this one), and it works great β€” delicious! Or use preferred unrefined sweetener, stirring or blending to dissolve.

Here's a fantastic Fair Trade Cocoa Powder.

Here's a fantastic MCT oil. Use code BEAUTIFUL10 at check out for 10% off your entire order.

For Keto, find Lakanto Liquid Monkfruit Sweetener here.

Nutrition Facts
Pourable Chocolate Sauce {Vegan, Paleo, GAPS, Keto, 3-ingredients}
Amount Per Serving
Calories 55 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Sodium 2mg 0%
Potassium 112mg 3%
Total Carbohydrates 11g 4%
Dietary Fiber 2g 8%
Sugars 7g
Protein 1g 2%
Calcium 1.9%
Iron 4.4%
* Percent Daily Values are based on a 2000 calorie diet.

Hershey’s Syrup Copycat

While many of us grew up with a squeeze tube of Hershey’s Chocolate Syrup in our refrigerators, I love that the same convenience is now available from beautiful, healthful, whole foods β€” and this recipe only takes 5 minutes to make, with no unrefined sugar. Best of all, you get to choose fair trade cocoa powder (HERE‘s one great option, and it’s the one I buy), so we’re doing an extra world of good when we eat chocolate. πŸ™‚

a pan with chocolate sauce being made and a waffle cone with pourable chocolate sauce on it

How will you use Pourable Chocolate Sauce?!

Comments 47

  1. Beautiful ingredients + so yummy! I wish I had some of poured over some of your homemade ice cream right now.

  2. I totally could have used this chocolate sauce on the fried plantains I made last night! Would have been perfect! Thanks for sharing such a simple recipe, I love avocado oil and use it daily. LOVE <3

    1. Oh yum! Next time. πŸ™‚ Yeah, I love that this is easy to make with pantry staples. We always have avocado oil on hand, too.

  3. Oh sweet mercy…I must make this! My kids would LOVE it! I need to avoid sugar, even the yummy natural sugars like maple syrup. Could I substitute stevia or would that affect the consistency since there wouldn’t be that half cup of liquid?

    1. Hi Dawn, I spent 2-3 years with stevia as my only sweetener, so I can relate. I think, actually, that it will work to some extent. I haven’t tried it. But the texture of avocado oil makes it worth trying. I would also pull back the cocoa a bit, to get the right thinness/thickness/pourability, using stevia to taste. I’d love to hear how it goes.

  4. Excellent chocolate sauce, my friend! I made some yesterday and Jami and I have been eating it straight out of the jar… and with a little ice cream too! πŸ™‚ Thank you for sharing your wonderful knowledge and recipes with all of us! Loves to you!

  5. This looks so delish! I’m not sure if I can have this on the candida diet, but my family will love it! I really appreciate how you put links to find everything. I am so new to all of this and it’s difficult to know where to buy items in a recipe. Thank you so very much! I really am enjoying your website and all I am learning. God Bless!

    1. Post
  6. I noticed Lakanto also sells a Maple Flavored Syrup. Could this be used instead of maple syrup for a candida diet? Thank you!

    1. Post
    1. Post
    1. Post
  7. ahhhh, I need this sauce in my back pocket (well, not LITERALLY), but so many times when I’ve thought a good chocolate sauce would elevate my simple fruit dessert . . . but never had anything turn out. thanks!

    1. Post
    1. Post
  8. I am following Weight Watchers and seeing great results. BUT, I do miss Chocolate. I put Megan’s recipe thru the recipe builder and it comes out as 6 Points. Not bad for Chocolate sauce over banana’s, apples, or whatever… Thank you Megan, you have brought Chocolate back into my life!

    1. Post
    1. Post
  9. I love avocado oil, but I have never used it to mix with chocolate. This is such a great idea and a healthier alternative too. I can’t wait to try this recipe.

    1. Post

Leave a Reply

Your email address will not be published. Required fields are marked *