Dark chocolate protein brownie
A protein brownie is a good choice when you want something chocolatey, soft and sweet without letting one slice of cake throw off your whole day’s diet. This recipe uses egg whites, oat flour, protein powder, cocoa and peanut butter for a dense, moist result that tastes like a proper dessert.
Why does this protein brownie work so well?
Many protein desserts fall short for one simple reason: they’re dry. If a recipe contains nothing but powder, an egg and hope, you’re more likely to end up with a sponge than a brownie. Here, the fat in the peanut butter, the rich cocoa flavor and a topping of melted dark chocolate make the difference.
Honestly, this is the kind of recipe you can make on a weeknight. It needs no complicated techniques or lengthy chilling. Mix, bake, cover with chocolate and let it set a little. When you’ve finished your workout and fancy something sweet, a protein brownie like this is a much more sensible choice than whatever happens to be in the candy bowl.
Most of the flavor comes from the dark chocolate and cocoa. If your cocoa is too mild, the result will lack flavor. Add too much sweetener and you’ll lose the chocolate’s pleasantly bitter edge. The simple truth is that a brownie should taste chocolatey, not just look brown.
Protein brownie ingredients
This recipe makes enough for one small baking dish. Cut the finished brownie into smaller pieces, as the nutrition information is for the whole batch.
- Egg whites 120g
- Oat flour 20g
- Milk 2.5% 65g
- Baking powder 1/4 tsp
- Vanilla extract 1/2 tsp
- Cocoa powder 20g
- Protein powder (chocolate) 30g
- Peanut butter 30g
- Dark chocolate with stevia 30g
- Salt / Sugar substitute
If you only have rolled oats rather than oat flour, grind them more finely for a smoother batter. The egg whites provide structure, the protein powder adds protein and the peanut butter keeps the texture softer. Salt may seem like a small detail, but don’t leave it out altogether. A pinch helps bring out the chocolate flavor.
How do you make a protein brownie?
Preparation is quick, but take your time mixing. Any lumps of dry ingredients will leave dry patches in the finished brownie.
- Grease a baking dish. Mix all the ingredients except the dark chocolate into a smooth batter and bake at 170 degrees for 15 minutes.
- Melt the dark chocolate and spread a thin layer over the baked brownie.
- Add roasted nuts/berries if you like.
Choose a fairly small baking dish. If you spread the batter too thinly, the brownie will bake quickly and may dry out. A slightly thicker layer and a shorter baking time are better. Let the brownie rest for a couple of minutes after taking it out of the oven to make the chocolate topping easier to spread.
So what’s actually happening? The batter sets in the oven, while the chocolate layer gives it that classic brownie feel. If you cut it straight away while it’s hot, the pieces may fall apart. Wait a little and you’ll get neater squares that taste better, too.
Practical tips for a dark chocolate brownie
Use chocolate-flavored protein powder for a deeper flavor. Unflavored powder works too, but you’ll need to get the balance of cocoa and sweetener right. If the mixture seems very thick, keep mixing patiently before adding anything else. Oat flour and protein powder take a little longer to absorb liquid.
Nuts add crunch, while berries bring freshness. You don’t have to add both at once. If you’re using berries, keep the amount fairly small, as too much liquid will make the base heavy. Roasted nuts work particularly well when you want to bring out the peanut butter flavor.
Nutrition information for the whole batch: 710 Kcal, 40 fat, 50 protein, 25 carbohydrate and 20 dietary fiber. If you cut the brownie into four pieces, for example, simply divide these values by four. That makes it easy to see how it fits into your day.
FAQ: making protein brownies at home
Is a protein brownie suitable after a workout?
Yes, if it fits into your daily diet. The recipe contains protein, carbohydrates and fat, so it’s more of a substantial sweet treat than a light snack.
Can I leave out the peanut butter?
You can, but the texture will be drier and the flavor flatter. If you leave it out, you’ll need another way to keep the brownie moist.
Why shouldn’t you overbake the brownie?
Baked goods made with protein powder dry out quickly. Stick to the recipe’s 170 degrees and 15 minutes, and check the texture at the end, not just the color.
Author: Peep Reinart
Source: WHO – physical activity.
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