Protein brownies: 3 delicious recipes to take care of your body

It is not only possible to incorporate healthy and functional desserts into your diet, but it is also highly recommended if you want to maintain a balanced diet without giving up on taste. Protein brownies are an excellent option for those who exercise regularly and want a sweet snack that, in addition to being delicious, contributes to muscle repair and growth.

In this article we will explore:

• The benefits of consuming brownies rich in protein.

• Recommended ingredients to maintain a balanced nutritional profile.

• Tips to improve texture and flavor without using ultra-processed ingredients.

• Three complete recipes, for different tastes and needs: classic, vegan, and keto.

Why Choose Protein Brownies

A traditional brownie can provide momentary pleasure, but also a large amount of sugars and fats that do not support your physical performance or your health. In contrast, a well-designed protein brownie can be:

• An excellent source of protein, essential for muscle repair.

• Low in refined sugars.

• Rich in fiber if whole-grain flours or fruits are incorporated.

• Energetic and satisfying, ideal for post-workout or as an in-between snack.

Recommended Ingredients for Healthy Brownies

• Protein powder: whey, vegetable, or casein. It provides flavor and a concentrated dose of protein.

• Eggs or vegan substitutes: to bind the mixture.

• Healthy flours: oat, almond, coconut, or whole-grain.

• Natural sweeteners: stevia, monk fruit, banana puree, applesauce, or natural honey.

• Healthy oils: coconut or avocado, in small amounts.

• Pure cocoa powder: for an intense flavor and natural antioxidants.

• Functional toppings: walnuts, chia seeds, dark chocolate chunks, or dried fruit.

Recipe 1: Classic Post-Workout Protein Brownie

Ingredients:

• 2 ripe bananas

• 2 eggs

• 1/4 cup ground oats

• 1/4 cup chocolate protein powder

• 1/4 cup unsweetened cocoa powder

• 2 tablespoons coconut oil

• 1 teaspoon vanilla extract

• 1/2 teaspoon baking powder

• Toppings: chopped walnuts and dark chocolate chips

Preparation:

1. Preheat the oven to 180°C (350°F).

2. Mash the bananas and mix with the eggs.

3. Add the rest of the ingredients until you have a homogeneous mixture.

4. Pour into a greased pan and bake for 20-25 minutes.

5. Let cool before cutting into portions.

Nutritional profile (per serving):

• Calories: 160

• Protein: 10 g

• Carbohydrates: 15 g

• Fat: 7 g

Recipe 2: Gluten-Free Vegan Protein Brownie

Ingredients:

• 1 cup unsweetened applesauce

• 1/2 cup plant-based milk (almond or oat)

• 1/4 cup almond flour

• 1/4 cup cocoa powder

• 1/3 cup vanilla-flavored plant-based protein

• 2 tablespoons coconut oil

• 1/2 teaspoon baking soda

• 1 teaspoon apple cider vinegar

• Optional: dairy-free chocolate chips

Preparation:

1. Mix the liquid ingredients on one side and the dry ingredients on the other.

2. Combine both mixtures and pour into a square pan.

3. Bake at 180°C (350°F) for 25-30 minutes.

4. Cool and cut.

Nutritional profile (per serving):

• Calories: 140

• Protein: 8 g

• Carbohydrates: 12 g

• Fat: 6 g

Recipe 3: Keto-Style Protein Brownie

Ingredients:

• 2 eggs

• 1/4 cup melted butter

• 1/4 cup almond flour

• 1/4 cup pure cocoa

• 1/4 cup erythritol or monk fruit

• 1/4 cup whey protein

• 1 teaspoon baking powder

• Optional: chopped walnuts or almonds

Preparation:

1. Beat the eggs with the sweetener.

2. Add the butter and the rest of the ingredients.

3. Pour into a small pan.

4. Bake at 180°C (350°F) for 18-22 minutes.

Nutritional profile (per serving):

• Calories: 170

• Protein: 11 g

• Carbohydrates: 5 g

• Fat: 10 g

Additional Tips

• Adjust the amount of sweetener to your liking.

• Use parchment paper to prevent the brownies from sticking.

• Store in the refrigerator for up to 5 days.

• You can freeze them to have snacks always ready.

Brownies That Fuel Your Progress

Protein brownies don't just satisfy a craving for something sweet; they are a tool to support your physical and health goals. Customize your recipes according to your preferences and nutritional needs, and make them an ally in your fitness lifestyle. Whether you follow a vegan, keto, or just want healthy options, there's a protein brownie for you.