Walnut Brownies
High protein! Low fat! Naturally sweetened! Gluten free. Dairy free.
These brownies deliver all of the rich chocolate taste you crave, none of the guilt! Instead of flour, a combination of chocolate protein powder and black beans thicken up our chocolaty treat. Cut refined sugar. Enjoy natural sweetness from dates and calorie-free pure stevia. The moisture from egg, egg whites and dates eliminate need for traditionally hefty volume of oil or butter, reducing overall fat content!
It gets better: This delicious dessert is actually good for you! A helpful combo of egg whites, black beans and protein powder deliver 5 grams of protein per brownie! I guarantee, no one is making a protein bar this tasty, natural and healthy. Don’t get me started on the ultra-processed “my tummy kinda hurts” packaged diet treats.
Try some of the yummy variations below. I’m bringing these high protein brownies to my Shape magazine fitness shoot today. Who needs Craft Services!
INGREDIENTS
1 cup pitted dates (about 10 dates or 7 Medjools) * See Blog: Baking with Dates
1/2 cup water
15 oz can black beans
1 egg
1/2 cup liquid egg whites
1/4 cup coconut or avocado oil
1 Tbsp vanilla extract
1 Tbsp powdered pure stevia extract. Love Trader Joe’s Organic Stevia Extract
1 cup plant-based chocolate protein powder. Try PE Science Chocolate Bliss
1/2 cup unsweetened cocoa powder ❤️ Navitas Organics Cacao Powder
Choose organic, gmo-free ingredients for your health!
DIRECTIONS
Place dates in heat safe mug, cover with 1/2 cup boiling water, or cover with room temperature water and microwave for 3 minutes. Put a plate over top of mug and allow to sit for 5 minutes to soften. In the meantime, prep 9×9 inch square pan. Either line with parchment paper or spray with baking spray. If like me, you prefer to go green + hate contributing non-recyclable paper to landfills, enlist your new best baking buddy: La Tourangelle, All Purpose Baking Spray. It’s gluten and propellant free! Preheat oven to 350 degrees.
In blender, puree warmed dates and water. Then add whole can of black beans (no need to strain or rinse! That fiber is awesome for helping our brownies firm up), egg, egg whites, oil, vanilla and stevia. Puree until no lumps remain. Set aside.
In large bowl stir together protein powder + cacoa. Pour blended contents into dry ingredients and stir until moistened. Spread batter evenly in the prepared pan. Highly recommend tenting with foil to minimize potentially burning top of brownies. Bake 30 minutes, or until inserted toothpick or tines of fork removed is free of wet batter. Yes, you want softness to the touch. Brownies will firm up more as they cool.
Cut into 16 decent-sized squares, or my fav for sharing: 36 “two-bite” mini-brownies. Nutrition Info below is for 1/16 recipe.
VARIATIONS
Mint Brownies
Cheesecake Brownies
Coconut Turtle Brownies
Before baking, sprinkle top with 2 Tbsp each: shredded coconut + finely chopped pecans. Cover with foil to allow toppings to roast, but prevent burn. After brownies have baked and cooled, melt 2 Tbsp sugar-free chocolate chips and 1/2 tsp coconut oil. Stir to combine + drizzle over toppings.
Sweet and Salty Pistachio Brownies
Before baking, sprinkle top with pistachio pieces and very coarse sea salt.
Walnut Brownies
Before baking, sprinkle walnut pieces or place halves on top.
Nutella Brownies
Add 1/4 cup hazelnuts to dates in mug. Heat + puree. Follow rest of steps as written.
| NUTRITION INFO | Calories | Protein | Carbs | Sugar | Fiber | Fat |
| Fitness + Fuel High Protein Brownie | 119 | 8g | 14g | 6g | 4g | 4g |
| Traditional Brownie | 220 | 3g | 35g | 30g | 1g | 15g |
