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30 Minutes or Less

5-Ingredient Protein Brownie Mug Cake

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freshly baked protein brownie mug cake with chocolate chips and flaky salt on top.

A warm, rich, deeply chocolatey brownie *in a mug* in 90 seconds! This protein mug cake is the recipe I turn to every single time I want something sweet but don’t want to wait, bake, or really work too hard. It’s made with just 5 simple ingredients, packs a serious protein boost, and tastes truly indulgent – even though it’s completely healthy, gluten-free, and refined sugar-free!

What makes this one different from other protein mug cake recipes? Two things: Greek yogurt and cocoa powder. The Greek yogurt makes the cake incredibly moist and fudgy – no dry, chalky protein cake here. The cocoa powder doubles down on the chocolate flavor for a true brownie experience. If you like my Single Serve Protein Cookie or my 4-Ingredient Protein Brownies, then you’re going to LOVE this one!

Why You’ll Love This Protein Mug Cake

  • Ready in just 90 seconds. 90 seconds in the microwave and you’ve got a warm, freshly baked brownie. It doesn’t get faster than that. (No microwave? Bake it at 350°F for 25 minutes — equally delicious!)
  • High in protein. With both Greek yogurt and chocolate protein powder in the batter, this mug cake delivers a genuinely impressive amount of protein per serving — no sad, barely-there protein content here.
  • Gluten-free and healthy. No flour, no butter, no refined sugar — just clean, wholesome ingredients that come together in the most satisfying single-serve dessert.
  • Perfectly moist and fudgy. The Greek yogurt is the secret weapon here. It keeps this mug cake soft, rich, and brownie-like — not dry, not rubbery, not chalky. Just perfect.
  • 5 ingredients, one bowl. Mix it all in the mug you’re going to eat it from and call it a day. Minimal cleanup, maximum satisfaction.
overhead image of a protein brownie mug cake with a spoon in it.

Frequently Asked Questions

How much protein does this protein mug cake have?

This mug cake contains approximately 28–36 grams of protein per serving, depending on the brand of protein powder you use. The protein comes from two sources: the chocolate protein powder (typically 20–30g per scoop) and the Greek yogurt (approximately 6g per ¼ cup). That’s more protein than most store-bought protein bars — in something that tastes like a warm brownie!

What protein powder did you use?

I used Be Well By Kelly Chocolate Protein Powder, and it’s genuinely my favorite for baking. It has a delicious, natural chocolate flavor that makes this mug cake taste like the real thing — not like a protein shake. It also bakes up moist and soft, not dry or rubbery. That said, any chocolate protein powder you love will work in this recipe! Just keep in mind that different brands absorb liquid differently, so your batter consistency may vary slightly.

Can I make this dairy-free?

Yes! Swap the Greek yogurt for a thick, plain dairy-free yogurt — coconut yogurt or a thick oat milk yogurt both work great. The texture may be very slightly different depending on which dairy-free yogurt you use, but it will still be delicious. Make sure your protein powder is also dairy-free (most plant-based protein powders are) and you’re all set.

Sam’s Recipe Tips

  • Stir it VERY well. I mean it – stir until there are zero dry spots, NO lumps, and the batter looks completely smooth and uniform. Protein powder and cocoa powder can be stubborn and clump together, and any unincorporated pockets will result in a dry, uneven texture once cooked. Take the extra 30 seconds to really mix it thoroughly – it makes a huge difference!
  • Don’t overcook it. The number one mistake with mug cakes is overcooking. Start at 90 seconds and check it – the edges should look set, but the center can look slightly underdone. It will continue to cook and firm up as it rests. Every microwave is different, so if yours runs hot, start checking at 75 seconds.
  • Let it rest before eating. Give it a full minute to rest after microwaving. Not only will it be dangerously hot straight out of the microwave, but resting allows the center to finish setting into that perfect fudgy brownie texture.
  • Use a large mug. Make sure your mug is at least 12 ounces – the batter will bubble and rise as it cooks. A mug that’s too small can overflow in the microwave. A wide, short mug or a ramekin gives the most even cooking.
  • Top it generously. A drizzle of peanut butter, a dollop of Greek yogurt, or a handful of chocolate chips on top takes this from great to absolutely incredible. Don’t skip the toppings!
  • Oven method tip: If baking in the oven, use a greased 6-ounce ramekin and bake at 350°F for 25 minutes. The result is slightly more cake-like and less fudgy than the microwave version – equally delicious, just a different texture.
freshly baked protein brownie mug cake with chocolate chips and flaky salt on top.
5 from 1 vote

5-Ingredient Protein Brownie Mug Cake

This protein brownie mug cake is a warm, rich, deeply chocolatey single-serve dessert made with just 5 simple ingredients! It's gluten-free, refined sugar-free, and packs over 30 grams of protein per serving, making it the ultimate healthy treat that actually tastes indulgent. For a protein mug cake that's moist, fudgy, and genuinely delicious – THIS is it!
Print Pin Rate
Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Servings: 1 serving

Equipment

  • 1 microwave-safe mug

Ingredients

Instructions

  • Add all ingredients to a large microwave-safe mug and stir VERY well until completely smooth with no lumps or dry spots.
  • Microwave: Cook on high for 90 seconds. Let rest 1 minute before eating.
  • Oven: Pour into a greased ramekin and bake at 350°F for 25 minutes.
  • Top with peanut butter, Greek yogurt, chocolate chips, or your favorite toppings. Enjoy immediately!

Nutrition

Serving: 1serving | Calories: 280kcal | Carbohydrates: 16g | Protein: 36g | Fat: 9g | Fiber: 2g | Sugar: 10g
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30 Minutes or Less

Cottage Cheese Brownie Batter

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cottage cheese brownie batter scooped into a small cup.

If you loved my Cottage Cheese Cookie Dough, get ready — because this cottage cheese brownie batter is about to be your new obsession. Same concept, same creamy no-bake magic, but make it chocolate. We’re blending cottage cheese until it’s completely smooth (so you’d never know it’s in there!), then mixing in almond flour and chocolate protein powder for a thick, fudgy, brownie batter-like treat that’s packed with protein and ready in just 5 minutes!

And yes — it really does taste like brownie batter. Rich, chocolatey, and superrrr satisfying! Whether you eat it straight from the bowl with a spoon (trust me, I don’t judge), or use it as a dip for strawberries and pretzels, I promise you’re going to be making this on repeat. For more no-bake chocolate treats, you’ll also love my 4-Ingredient Protein Brownies and 3-Ingredient Protein Cookies!

Why You’ll Love This Recipe

  • High-Protein & Satisfying: Packed with protein from cottage cheese and chocolate protein powder, this brownie batter keeps you full and fueled — not just for a minute, but for real.
  • Quick & Easy: No baking, no cooking, no fuss. Just blend, mix, and dig in. Start to finish in 5 minutes.
  • Wholesome Ingredients: Made with simple, real-food ingredients that you can feel great about eating. No refined sugar – simply delicious!
  • Two Ways to Make It: Use chocolate protein powder for a protein boost, or swap in unsweetened cocoa powder if you prefer to keep it protein powder-free. Both versions are incredible!
overhead image of cottage cheese brownie batter in a small dish with a spoon.

What Makes This Cottage Cheese Brownie Batter Healthy?

This brownie batter is a genuinely nourishing treat, not just a “better than nothing” swap. Cottage cheese is the star ingredient, delivering a creamy texture along with a solid dose of protein and calcium — all without any of the heavy cream, butter, or eggs you’d find in traditional brownie batter. Maple syrup keeps the sweetness natural and free of refined sugar, while almond flour adds healthy fats, fiber, and a subtle nuttiness that perfectly complements the chocolate. Fold in some chocolate chips at the end and you’ve got something that feels indulgent but is actually doing something good for your body.

Recipe Substitutions

  • Almond Flour: Swap with oat flour or coconut flour if needed. If using coconut flour, start with just ¼ cup — it absorbs a lot more moisture than almond flour.
  • Maple Syrup: Honey, agave nectar, or any other liquid sweetener you love all work great here.
  • Chocolate Protein Powder: No protein powder? No problem! Use 2 tablespoons of unsweetened cocoa powder instead. The batter will be slightly less thick but just as chocolatey and delicious.
  • Chocolate Chips: Cacao nibs or dairy-free chocolate chips work perfectly if you need a dairy-free version.

Adjust This Recipe to Your Dietary Needs

  • Dairy-Free: Swap the cottage cheese for a thick, plain dairy-free yogurt (like coconut or cashew-based) and use dairy-free chocolate chips.
  • Nut-Free: Replace the almond flour with oat flour and make sure your chocolate chips are processed in a nut-free facility.
  • Keto-Friendly: Use a sugar-free liquid sweetener like monk fruit syrup in place of maple syrup, opt for low-carb chocolate chips, and swap almond flour for coconut flour.
  • Extra Protein: Use a high-quality chocolate protein powder instead of cocoa powder to bump the protein content up even further!
cottage cheese brownie batter scooped into a small cup.
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Cottage Cheese Brownie Batter

This cottage cheese brownie batter is a high-protein, no-bake treat that tastes just like the real thing – rich, fudgy, and deeply chocolatey but made with wholesome ingredients! Ready in just 5 minutes with 5 simple ingredients, it's the easiest healthy dessert you'll ever make. If you're looking for a healthier way to satisfy your chocolate cravings, this is the recipe you've been waiting for!
Print Pin Rate
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 6 servings

Equipment

  • 1 food processor or high speed blender
  • 1 small bowl

Ingredients

  • 1 cup cottage cheese
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract optional
  • 1 cup almond flour
  • 1 scoop chocolate protein powder or 2 tablespoons cocoa powder
  • 1/2 cup chocolate chips

Instructions

  • Add the cottage cheese, maple syrup, and vanilla extract to a blender or food processor and blend until completely smooth.
  • Transfer the cottage cheese mixture to a bowl and mix in the almond flour and chocolate protein powder, then fold in the chocolate chips.
  • Serve immediately or store in an airtight container in the fridge for up to 5 days.

Nutrition

Serving: 1serving | Calories: 250kcal | Carbohydrates: 21g | Protein: 12g | Fat: 14g | Fiber: 3g | Sugar: 13g
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30 Minutes or Less

4-Ingredient Protein Brownies (gluten-free, dairy-free, egg-free!)

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overhead image of 4 ingredient protein brownies with mini chocolate chips on top.

It’s no secret I love a protein-packed sweet treat! My favorites lately have been my single serve protein cookie skillet and 3-ingredient protein cookies – but recently, I’ve had a real craving for brownies. But most nights, I don’t have the time (or let’s face it, the energy) to whip up a long and complicated brownie recipe. So that’s exactly why I created this 4-ingredient protein brownies recipe! They’re rich, fudgy, just as delicious as regular brownies, but packed with protein, and made with just 4 simple ingredients. Make a batch today and enjoy a quick protein-packed sweet treat all week long!

Why You’ll Love These Protein Brownies

  • 10 grams of protein per brownie!
  • Made with just 4 simple ingredients you probably already have at home.
  • Gluten-free, dairy-free, vegan, and added sugar-free.
  • Quick and super easy to make!
  • Soft, fudgy, and chocolatey – like classic brownies, but healthier.

These brownies are perfect for a post-workout snack, dessert, or anytime treat!

the inside of a fudgy protein brownie.

Frequently Asked Questions

How much protein does each brownie have?

Each brownie contains 10 grams of protein, depending on your protein powder brand and portion size.

How do I store these protein brownies?

These 4-ingredient protein brownies can be stored in an airtight container. At room temperature, they’ll stay fresh for 1–2 days. In the refrigerator, they last up to 5 days, and for longer storage, you can freeze them for up to 2 months – just thaw or warm slightly before eating.

What kind of protein powder did you use?

I used Aloha plant-based chocolate protein powder, but any chocolate protein powder works! Whey, vegan, or collagen-based protein powders all work well in this recipe.

Recipe Variations and Substitutions

  • Nut-free: Replace peanut butter with sunflower seed butter.
  • Banana-free: Use unsweetened applesauce or pumpkin puree for a banana-free option.
  • Extra chocolatey: Fold in a few chocolate chips.
  • Lower sugar: Use unsweetened cocoa powder only and skip the chocolate chips on top!
overhead image of 4 ingredient protein brownies with mini chocolate chips on top.
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4-Ingredient Protein Brownies

These 4-ingredient protein brownies are fudgy, chocolatey, and packed with 10 grams of protein per serving! They’re gluten-free, dairy-free, added sugar-free, and super easy to make with just a few simple ingredients. Perfect for a healthy dessert or post-workout snack!
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 8 servings

Equipment

  • 1 medium bowl
  • 1 9×4-inch loaf pan

Ingredients

  • 3 overripe bananas about 1 1/2 cups when mashed
  • 1/2 cup peanut butter or any nut/seed butter
  • 1/4 cup chocolate protein powder
  • 2 tablespoons unsweetened cocoa powder

Instructions

  • Preheat oven to 350° Fahrenheit and line a 9×4-inch loaf pan with parchment paper, then grease the inside of the pan with oil or butter.
  • Mash the banana in a large bowl until mostly smooth, then add in the peanut butter, chocolate protein powder, and cocoa powder. Mix everything together until fully combined.
  • Transfer the brownie batter to your prepared baking pan and top it with chocolate chips (if using), then bake for 18-20 minutes or until the brownies are just set in the middle.
  • Remove the pan from the oven and let the brownies cool completely before slicing.

Nutrition

Serving: 1serving | Calories: 175kcal | Carbohydrates: 20g | Protein: 10g | Fat: 8g | Fiber: 3.5g | Sugar: 9g
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Dairy-Free

Healthy Sticky Pecan Pie Brownies

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overhead image of a healthy sticky pecan pie brownie.

These pecan pie brownies were entirely my Mom’s idea! She texted me last week and asked if I could make a pecan brownie recipe gluten-free and dairy-free for thanksgiving this year. And I, of course, immediately said YES! It didn’t take me long to realize that all I needed to do was take the sticky pecans from my gluten-free pecan cinnamon rolls recipe and combine them with my famous almond flour brownie recipe to make this seriously unique and decadent dessert. I seriously can’t wait to bake these for thanksgiving this year, I just know everyone’s gonna love ’em!

three sticky pecan pie brownies stacked on top of each other.

Why You’ll Love These Sticky Pecan Pie Brownies

These brownies deliver that perfect bite — chewy, nutty, sweet, and deeply chocolatey — yet totally gluten-free and dairy-free! Made with wholesome ingredients like almond flour, coconut oil, and coconut sugar, they’re a better-for-you take on a beloved Southern dessert. Plus, they’re surprisingly simple: no mixers, no complicated layers, just pure sticky-sweet goodness baked into every square.

What Makes This Recipe Healthy?

Unlike traditional pecan pie brownies loaded with butter, corn syrup, and white flour, this version is made with nutrient-dense swaps:

  • Almond flour for a gluten-free, protein-rich base.
  • Coconut oil in place of butter for healthy fats.
  • Coconut sugar as a natural, lower-glycemic sweetener.
  • Non-dairy milk to keep the recipe 100% dairy-free.

These swaps make each brownie rich and satisfying — with less processed sugar and more whole food ingredients!

close up image of a sticky pecan pie brownie with a bite taken out.

Frequently Asked Questions

Can I use all-purpose flour instead of almond flour?
Yes! You can swap the almond flour for an equal amount of all-purpose flour (regular or gluten-free). The texture will be a bit more cake-like, but still delicious.

What can I use instead of coconut sugar?
Brown sugar or maple sugar both work beautifully in this recipe, if you don’t have coconut sugar on hand. They’ll keep that same caramelized flavor in the pecan layer.

Can I use a different nut other than pecans?
Absolutely — walnuts, hazelnuts, or even cashews would work well here. Pecans give the most traditional flavor, but feel free to mix it up based on what you have!

Sam’s Recipe Tips

  • Don’t skip the parchment paper! It makes flipping the brownies out of the pan so much easier.
  • Use room temperature eggs – it helps them whip up light and fluffy.
  • For extra indulgence, drizzle with melted chocolate or a sprinkle of flaky sea salt before serving.
  • Storage tip: Keep leftovers in an airtight container at room temp for up to 3 days, or refrigerate for up to a week.

These Sticky Pecan Pie Brownies are the perfect healthier dessert to impress guests during the holidays – rich, gooey, and full of delicious flavor!

overhead image of a healthy sticky pecan pie brownie.
5 from 1 vote

Sticky Pecan Pie Brownies

These Sticky Pecan Pie Brownies are the ultimate mashup of gooey pecan pie and rich, fudgy chocolate brownies – all made gluten-free, dairy-free, and refined sugar-free. With a sticky caramel pecan topping and a decadent almond flour brownie base, they’re the perfect healthier dessert for Thanksgiving or any holiday. Easy to make and irresistibly delicious, these brownies will quickly become your new favorite sweet treat!
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 16 servings

Equipment

  • 1 small saucepan
  • 1 large bowl
  • 1 small bowl
  • 1 8×8-inch baking pan

Ingredients

For the pecan layer:

  • 2 tablespoons coconut oil or butter
  • 1/2 cup coconut sugar or brown sugar
  • 2 tablespoons non-dairy milk
  • 1 teaspoon vanilla extract
  • 1 1/2 cups unsalted pecans chopped

For the brownie layer:

  • 1 cup coconut sugar or regular sugar
  • 3 large eggs at room temperature
  • 1 1/2 cups almond flour
  • 3 tablespoons unsweetened cocoa powder
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 1 cup chocolate chips
  • 1/2 cup coconut oil

Instructions

  • Preheat the oven to 350° Fahrenheit and line then grease an 8×8-inch baking pan with parchment paper.
  • Prepare the pecan layer by melting the coconut oil in a small saucepan over low-medium heat. Add in the coconut sugar and non-dairy milk, bring to a gentle simmer and stir constantly for about 2 minutes.
  • Remove the saucepan from the heat, add in the vanilla extract and stir in the pecans, then transfer the mixture to your prepared baking pan. Spread the pecans into an even layer to coat the bottom of the pan.
  • Next, make the cake layer by beating the coconut sugar and eggs in a large bowl with either a hand of stand mixer until light and fluffy (about 2 minutes).
  • Add in the almond flour, cocoa powder, vanilla extract, and salt. Stir until everything is just combined, careful not to over-mix.
  • In a separate bowl, add the coconut oil and 1 cup of chocolate chips. Microwave in 30-second intervals, stirring between each interval, until chocolate chips are fully melted.
  • Pour the melted chocolate chips and coconut oil into the cake batter, and stir to combine. Then, pour the cake batter on top of the pecans in your baking dish. Bake for 30-35 minutes, or until a toothpick inserted down the center of the cake comes out mostly clean.
  • Remove the cake from the oven and let it sit at room temperature for about 10 minutes. Then, carefully turn the cake over onto a wire cooling rack and peel away the parchment paper. Let the cake cool completely before slicing and serving!

Nutrition

Serving: 1serving | Calories: 295kcal | Carbohydrates: 17g | Protein: 5g | Fat: 23g | Fiber: 3g | Sugar: 13g
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30 Minutes or Less

The BEST Lactation Brownies (how to freeze!)

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the cut side of a lactation brownie

These lactation brownies single handedly got me through the newborn trenches. After a rocky breastfeeding journey with my first baby, I knew I needed to set myself up for success ahead of baby #2’s arrival. From my first experience I learned that quick and easy grab-and-go snacks are essential! So a month before my due date I prepped and froze a double batch of cookie dough date bites, then portioned the ingredients for my nourishing green lactation smoothie into individual bags, and of course baked then froze these lactation brownies. And yup, let me tell you – that little bit of prep made alllll the difference this second time around! I was able to fuel myself with key vitamins and nutrients needed to boost and maintain a steady milk supply for my new baby in the form of a seriously delicious treat.

These lactation brownies are rich, fudgy, and truly taste like your favorite brownie recipe – just with added breastfeeding benefits! I even caught my husband eating one and he was shocked to learn they were lactation brownies. He was also a little concerned he’d start leaking milk… (LOL, I know) but once I reassured him that these brownies don’t cause you to lactate, they simply support the people that do, he went back to enjoying these delicious brownies!

Why You’ll Love This Recipe

  • Combines motherhood and indulgence: get your brownie fix and support milk production.
  • Uses galactagogue ingredients like brewer’s yeast and flaxseed, shown in lactation recipes by top bloggers.
  • Rich, fudgy texture even though it’s gluten-free and dairy-free – no compromise on taste.
  • Easy to bake, slice, share (or stash), and keep close for snack-time or mid-feed cravings.
overhead image of three lactation brownies on top of each other.

Do These Lactation Brownies Really Increase Milk Supply?

Yes – many breastfeeding bloggers and nutrition experts suggest that ingredients like brewer’s yeast, flaxseed, and healthy fats can provide micronutrients and B-vitamins supportive of lactation. While individual results may vary, pairing these brownies with good hydration, rest, and overall nutrition creates an environment more favorable for milk production! Think of these as supportive supplements – not substitutes for solid lactation practices.

Key Ingredients & How They Work

  • Brewer’s Yeast: often used in lactation recipes for B vitamins, chromium, and minerals linked to breast milk support. I recommend this brand on Amazon!
  • Ground Flaxseed (optional but recommended): adds omega-3s and fiber, and may help stabilize blood sugar while offering lactation benefits.
  • Coconut Oil + Oat Flour: for healthy fats and structure without dairy.
  • Chocolate Chips & Cocoa: deliver the rich chocolate flavor, making this recipe feel like a dessert rather than a supplement.
  • Coconut Sugar & Eggs: balance sweetness and structure while keeping it natural and whole-food based.
lactation brownies in a glass container ready to be frozen.

How Do I Freeze These Lactation Brownies?

Allow the brownies to cool completely. Slice into individual portions, then stash in a freezer-safe bag or container – layer parchment between pieces to prevent sticking. Frozen brownies can last 2-3 months; thaw at room temperature or warm slightly in the microwave when craving one.

overhead image of lactation brownies cut into squares
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The BEST Lactation Brownies (how to freeze!)

Rich, fudgy, and chocolatey, these lactation brownies are made with wholesome ingredients like oat flour, flaxseed, and brewer’s yeast to help support milk supply! This gluten-free and dairy-free recipe is packed with nutrients, yet still tastes like your favorite brownie. Perfect for nursing moms who want a delicious, nourishing treat that doubles as a milk-boosting snack!
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 16 servings

Equipment

  • 1 large bowl
  • 1 9×9-inch baking pan

Ingredients

  • 1/2 cup coconut oil
  • 1 1/2 cups chocolate chips divided
  • 2 eggs at room temperature (very important!)
  • 1 cup coconut sugar or cane sugar
  • 1 teaspoon vanilla extract
  • 1 cup oat flour
  • 1/4 cup brewer's yeast
  • 1/4 cup unsweetened cocoa powder
  • 2 tablespoons ground flax seed optional, but recommended for extra benefits

Instructions

  • Preheat oven to 350° Fahrenheit and line a 9×9-inch pan with parchment paper.
  • Melt the coconut oil in a large bowl in either the microwave or over the stove. Then, while the coconut oil is still hot, add in 1 cup of the chocolate chips and whisk until the chocolate has completely melted.
  • Add the eggs, coconut sugar, and vanilla extract to the melted chocolate mixture and whisk for 2-3 minutes until light and frothy.
  • Add in the oat flour, brewer’s yeast, cocoa powder, and ground flax seed then stir until the batter is completely smooth and combined. Fold in the additional ½ cup of chocolate chips.
  • Pour the brownie batter into your prepared baking pan and bake for 20-25 minutes or until the brownies are just set in the middle. Remove the brownies from the oven and let them cool completely before slicing.

Nutrition

Serving: 1serving | Calories: 240kcal | Carbohydrates: 27g | Protein: 4g | Fat: 15g | Fiber: 3g | Sugar: 18g
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