American · dessert
Fudgy Almond Flour Brownies (Sugar-Free)
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Keto (4.3 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Cocoa, sugar-free chocolate chips and almond flour sweetened with erythritol: each brownie has about 4 g net carbs, no added sugar and around 5 g of fibre.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Heat the oven to 175°C (350°F). Line an 8-inch (20 cm) square dish with baking paper and coat it with baking spray. 3:19
- Microwave the butter and sugar-free chocolate chips in a large bowl for 1–2 minutes, until the butter melts, then whisk into a smooth chocolate sauce. 0:41
- Add the confectioners erythritol, cocoa powder, almond flour, protein powder and a pinch of salt. Mix with a spatula until crumbly. 1:28
- Mix in the eggs one at a time until a thick batter forms. Fold in a handful of walnuts if you like. 3:02
- Spread the batter evenly in the dish and scatter a few more walnuts on top (optional). 3:27
- Bake about 25 minutes, until a toothpick comes out with moist crumbs rather than wet batter. Cool completely in the dish, then cut into 9 squares. 3:45
Tip. No protein powder? Use another 20 g almond flour instead, as the cook suggests; monk fruit sweetener works in place of erythritol. Slightly underbaking keeps them fudgier.
The method is a summary in our words — the video shows every step.
One portion (1 brownie) gives you 1 of 9
Where the energy comes from one serve
- Net carbs 6%
- Protein 14%
- Fat 80%
Fits keto: 4.3 g net carbs a serve, with 80% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High42%
0.7 g a serve, mostly from walnuts (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium High23%
95 mg a serve, mostly from cocoa powder (41%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source18%
2 mg a serve, mostly from sugar-free chocolate chips (38%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source17%
3.1 mg a serve, mostly from sugar-free chocolate chips (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium Source17%
9.5 µg a serve, mostly from eggs (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin E Source15%
2.2 mg a serve, mostly from blanched almond flour (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A Source13%
118 µg a serve, mostly from butter (72%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B12 Source12%
0.3 µg a serve, mostly from eggs (84%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Show the other 7
Potassium6%
300 mg a serve, mostly from cocoa powder (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate6%
24 µg a serve, mostly from eggs (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium5%
65 mg a serve, mostly from blanched almond flour (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B65%
0.1 mg a serve, mostly from walnuts (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin D3%
0.7 µg a serve, mostly from eggs (72%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K2%
2.1 µg a serve, mostly from butter (41%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C0%
0.1 mg a serve, mostly from walnuts (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.