Breakfast Brownies! Sound too good to be true? Nope. These fudgy, chocolate squares are full of two of the most important nutrients to get at breakfast: Protein and fiber. Plus zero refined sugar.
If you’ve ever found yourself in a breakfast rut, today is your lucky day. Besides these fudgy Peanut Butter Swirl Breakfast Brownies, there’s a whole host of new breakfast ideas at the bottom of this post. Because, this month’s theme for The Recipe ReDux is ‘Break Out of Breakfast Boredom.’Wake up to chocolate: Peanut Butter Swirl Breakfast Brownies - Low Sugar via @tspcurry #thereciperedux Click To Tweet
And what’s more of an incentive to eat breakfast than chocolate?! But you can still get your protein and fiber too. These two nutrients are super important at breakfast – here’s why:
Protein – Researchers are finding we need to eat more protein earlier in the day – to help build muscle. Plus eating a protein-packed breakfast sets us up to eat healthier throughout the day.
Fiber – We all need to be eating more fiber. For lots of reasons: From heart health to gut health. I’ve been reading the book The Good Gut. According to microbiologist authors Justin and Erica Sonnenberg, one of the reasons that heart health, reduced risk of cancer and other health benefits are linked to fiber is because eating lots of fiber nourishes the good bacteria growing in our gut. And this good bacteria is critical to our overall immune system.
–> Bottomline: In order for our entire immune system to stay healthier, we need to keep those good microbes (referred to as pets by the Sonnenbergs) in our digestive track nourished and healthy.
So I created a fudgy chocolaty brownie where nearly every ingredient nourishes your day to a great start. Here’s how:
- Eggs – A rich source of protein.
- Whole wheat flour – Some recipes for ‘healthy brownies’ are flourless. But I intentionally added flour to increase protein and fiber. Whole wheat flour has 4 grams of protein and 4 grams of fiber per 1/4-cup serving.
- Beans – For fiber to nourish those little ‘pets’ in your gut. You won’t taste beans, but they help keep the brownies moist with a yummy fudgy texture.
- Peanut powder – More protein. More fiber. You could even call these Good Gut Brownies! You could substitute regular creamy peanut butter.
- Prunes – Add sweetness and (did I mention?) fiber. They blend up easier than dates.
- Instant coffee – Intensifies the flavor of the cocoa so it tastes ‘more chocolaty,’ so less sweetener is needed.
- Maple syrup – Not a refined sugar. Since it’s directly from a plant source (and not refined,) it actually contains trace nutrients like copper, magnesium and also antioxidants.
- Salt – Provides flavor contrast for the sweet maple syrup, so less is sweetener needed.
- Vanilla – Another sweetener decreasing trick: Sweet aroma without empty calories.
- Cocoa powder – Chocked full of antioxidants to help increase circulation. My fingers are always cold; luckily for me, cocoa helps boost circulation in my fingers and warm them up.
Around my house, breakfast boredom isn’t usually the issue; it’s breakfast insanity. There are the three kids to get off the school and the toddler to keep occupied. So I let the kids get their own breakfast when I write out the menu. (Even the 5 yr old can pour his own glass of milk when the jug isn’t totally full.)
1 glass of milk
I don’t tell the kids that this menu is a perfect combo of protein (milk and brownies) plus fiber (orange and brownies) to nourish their gut microbes. Although you can bet I’ll be thinking it! #DietitianMindPrint
Peanut Butter Swirl Breakfast Brownies – Low Sugar
Fudgy, chocolaty and healthy! These breakfast treats are rich in protein and fiber – two of the most important nutrients to get at the beginning of the day.
- Yield: About 8 1x
- 1 ½ cup cooked beans (or a 15 oz can of beans, drained and rinsed) I used Great Northern Beans.
- 3 tablespoons canola oil
- 3 eggs
- 4 prunes
- 6 tablespoons maple syrup
- 1 tsp vanilla extract
- 1/3 cup unsweetened cocoa powder
- 1/2 tsp instant coffee
- 1/2 tsp kosher salt
- ½ cup white whole-wheat flour (59 g)
- 3 Tablespoons Peanut Powder (or creamy peanut butter – if using peanut butter don’t add syrup or water below)
- 1 Tablespoons maple syrup
- 1 1/2 tablespoons water
- Heat oven to 325-degrees F. Place a parchment paper sling into 9×9 square baking dish that’s been coated with cooking spray. (A sling is parchment paper that’s too large for the pan so the brownies can be lifted out after baking.)
- To a food processor, add beans, oil, eggs, 6 tablespoons maple syrup, prunes and vanilla. Pulse a few times to get the ingredients to come together; then process until smooth.
- Add cocoa, coffee, salt to the processor. Pulse a few times again and blend until smooth. Using a fork, stir in the flour as best you can (it doesn’t have to be totally mixed in as it will become so when you spread in the pan – and do not process in the food processor or the batter will get tough.)
- Spread evenly in pan.
- To make the peanut butter swirl, mix peanut powder with 1 tablespoon syrup and add 1-2 tablespoons of water to create runny paste.
- Drizzle swirl mixture over top of brownie batter and swirl a fork through batter in a back and forth motion 1 time.
- Bake for about 20-23 minutes, until the center is set. Don’t overbake.
- 6. Allow the brownie to cool in the pan for about 15 minutes. Cool completely on a cooling rack before cutting (if you can wait that long!)
Each brownie has:
8 g protein
6 g fiber
- Calories: 219 per serving
What’s your favorite breakfast? What’s your biggest barrier to breakfast?
Check out the other breakfast ideas below. My guess is they will be packed with protein and fiber too.