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Peanut Butter Swirl Breakfast Brownies – Low Sugar

Peanut Butter Swirl Breakfast Brownies – Low Sugar

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.

Healthy Brownies - Low Sugar - High Protein - Fiber too | @tspcurry

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:

ProteinResearchers 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.

FiberWe 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.

Good Gut Brownies

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.

Healthy Brownies | @tspcurry

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.)

Breakfast Menu:
1 brownie
1 orange
1 glass of milk

Low sugar. Packed with protein. Some fiber too: Peanut Butter Swirl Breakfast Brownies | @tspcurry

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! #DietitianMind

Print

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

Ingredients

Scale
  • 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
  • 5 prunes
  • 6 tablespoons maple syrup
  • 1 tsp vanilla extract
  • 1/4 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 butter

Instructions

  1. Heat oven to 325-degrees F. Line the bottom of a 9×9- (or 8×8) inch square baking dish with parchment paper that’s been coated with cooking spray.
  2. 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.
  3. Add cocoa, coffee, salt to the processor. Pulse a few times again and blend until smooth. Add the flour and pulse, just until combined.
  4. Spread evenly in pan.
  5. To make the peanut butter swirl, mix peanut butter with 1-2 tablespoons of very hot water and mix until smooth.
  6. Dollop swirl mixture over top of brownie batter and swirl a fork through batter in a back and forth motion 1 time.
  7. Bake for about 20-23 minutes, until the center is just set. Don’t overbake.
  8. Allow the brownie to cool in the pan for at least 15 minutes (if you can wait that long!)

Notes

Each brownie has:
8 g protein
6 g fiber

Nutrition

  • Calories: 219 per serving

Did you make this recipe?

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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.

Christina Bauer

Friday 3rd of February 2017

Looks like you found the perfect balance between bean brownies and flour brownies. These must taste incredible!

Serena Ball

Friday 3rd of February 2017

They are a fun way to start the day. Thanks Christina!

Alanna

Tuesday 23rd of February 2016

PB + brownies are already a win, win...but brownies for breakfast?? Sign me up!! Love the addition of beans in these. So delicious yet nutritious :)

EA-The Spicy RD

Monday 22nd of February 2016

Sign me up for 2 please!!! These look so good & would be easy to adapt to gluten-free. The prunes reminds me of the fudge recipe I used to have made w/ puréed prunes-sounds strange, but so delicious! Can't wait to make these!

Sonali- The Foodie Physician

Monday 22nd of February 2016

Chocolate for breakfast? Heck yeah!! Last week I posted a chocolate smoothie bowl so you know I'm totally down with this! Sometimes it's a struggle to get Sienna to eat a little something before taking her to school, but that clearly wouldn't be an issue with these bad boys :)

Serena Ball

Monday 22nd of February 2016

Yup. There were zero issues with my kids and breakfast on the day I served these! Zero. I marked the day down! (:

Julie @ RDelicious Kitchen

Sunday 21st of February 2016

Are these for real! Brownies for breakfast! I must make these.. pinninggg

Serena Ball

Monday 22nd of February 2016

Thanks Julie! Love 'pinningggg' (: Hee hee! That's what I feel about your recipes too!

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