Fiber Protein Brownies
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 259.4
- Total Fat: 6.4 g
- Cholesterol: 0.0 mg
- Sodium: 221.1 mg
- Total Carbs: 51.0 g
- Dietary Fiber: 5.2 g
- Protein: 4.9 g
View full nutritional breakdown of Fiber Protein Brownies calories by ingredient
Introduction
A fun treat for an athlete...a grab-n-go packed with protein and fiber to help them plus a bit of caffeine for energy. A fun treat for an athlete...a grab-n-go packed with protein and fiber to help them plus a bit of caffeine for energy.Number of Servings: 12
Ingredients
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1 1/2 cup canned Black Beans (15 oz can) rinsed and drained
1/3+ cup Cocoa (dark), dry powder, unsweetened
1/2 cup Quick Cooking Oats (or another substituts to be gluten free)
1 1/2 cup Whole Wheat Flour (or coconut or almond flour to be gluten free)
1/2 cup, pitted Prunes, dried
1/3 tsp Salt
1/4 cup Maple Syrup (or agave or stevia syrups or another substitute to be appropriate for diabetics)
1/4 cup, packed Brown Sugar (or any of the above syrups)
2 tsp Vanilla Extract (or almond, etc.)
1 1/2 tsp Baking Powder
3/4+ cup Water
1 tsp Instant Coffee
1+ cup dark Chocolate Chips
Tips
Have fun with substitutions and additions! Make it your own.
Directions
In food processor break down prunes.
Add drained and rinsed black beans.
Continue to blend together with a steady stream of the fluids (in this order: vanilla, syrups, water (1/2-1/4 c; only what's needed for water) just until smooth. May have a few chunks from prunes and that's ok. If you don't want chunks, break down prunes more before adding beans.
Add sugar, salt, coffee to the food processor and blend in.
Add oats, flour and baking powder to the food processor and blend in, pulsing.
Add any remaining water (or additional if needed) until batter is thick and smooth.
Stir in chocolate chips.
Pour into greased baking pan: 9x13
Bake at 350 degrees for 30 minutes. If a toothpick in the center doesn't come out clean you can bake for an additional 5+ minutes or place it in the fridge overnight to firm up. Cut into 12 sections and enjoy.
Add-ins:
Change the extract flavor for a fun twist.
Add candy chunks, nuts, dried fruit chunks.
Omit coffee if you'd like or add a little more for a morning or afternoon pick-me-up.
Used a flavored Italian syrup instead of maple syrup like Bourbon Caramel!
If you don't have brown sugar just use 1/3 c maple or agave syrups or any other sweetener (add more water if your sweetener is dry).
Oil can be substituted for some of the water (1/4 c vegetable or coconut) for a richer consistency but it adds fat. You could also use egg whites.
Peanut butter can be added to take the place of the prunes or half PB/half prunes. Just do not forget to reduce water since peanut butter has natural oils making it creamy. Chunky PB would be fun!
Serving Size: 12
Add drained and rinsed black beans.
Continue to blend together with a steady stream of the fluids (in this order: vanilla, syrups, water (1/2-1/4 c; only what's needed for water) just until smooth. May have a few chunks from prunes and that's ok. If you don't want chunks, break down prunes more before adding beans.
Add sugar, salt, coffee to the food processor and blend in.
Add oats, flour and baking powder to the food processor and blend in, pulsing.
Add any remaining water (or additional if needed) until batter is thick and smooth.
Stir in chocolate chips.
Pour into greased baking pan: 9x13
Bake at 350 degrees for 30 minutes. If a toothpick in the center doesn't come out clean you can bake for an additional 5+ minutes or place it in the fridge overnight to firm up. Cut into 12 sections and enjoy.
Add-ins:
Change the extract flavor for a fun twist.
Add candy chunks, nuts, dried fruit chunks.
Omit coffee if you'd like or add a little more for a morning or afternoon pick-me-up.
Used a flavored Italian syrup instead of maple syrup like Bourbon Caramel!
If you don't have brown sugar just use 1/3 c maple or agave syrups or any other sweetener (add more water if your sweetener is dry).
Oil can be substituted for some of the water (1/4 c vegetable or coconut) for a richer consistency but it adds fat. You could also use egg whites.
Peanut butter can be added to take the place of the prunes or half PB/half prunes. Just do not forget to reduce water since peanut butter has natural oils making it creamy. Chunky PB would be fun!
Serving Size: 12
Member Ratings For This Recipe
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