American · dessert, snack
High-Protein Kidney Bean Brownies with Monk Fruit
Video by Bake With Neetu on YouTube · Open on YouTube
- Vegetarian
Contains: Gluten, Milk, Peanut. Check labels on stock, sauces and spice mixes.
Kidney beans, oats, peanut butter and Greek yoghurt replace flour and butter, and monk fruit replaces sugar: each brownie has about 12 g protein, 9 g fibre and no added sugar.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 12
Method
Tap a time to watch that step in the video.
- Stir the ground flaxseed into the water and leave for 5 minutes to thicken into a flax egg. Heat the oven to 175°C (350°F). 0:14
- Blitz the rolled oats in a grinder or blender into a fine flour. 0:32
- Drain and rinse the kidney beans, put them in a food processor and blend, scraping down the sides. 0:40
- Add the flax egg, Greek yoghurt and peanut butter and blend until completely smooth. 1:22
- Add the oat flour, cocoa, baking powder, vanilla and salt and blend again into a thick, smooth batter. 1:50
- Scrape the batter into a bowl and stir in the monk fruit sweetener and half the chocolate chips. 2:12
- Line a 20 cm (8 inch) square tin with baking paper, spread in the batter, scatter over the rest of the chips and bake for 25–28 minutes, until the centre is just firm. 2:48
- Cool in the tin for 1–2 hours before lifting out and cutting into 6 brownies. 3:28
Tip. Blend the beans longer than you think for a smooth batter. Cut into 9 smaller squares if you prefer (about 8 g protein each), as the cook suggests.
The method is a summary in our words — the video shows every step.
One portion, 1 brownie (1/6 pan), gives you 1 of 6
Where the energy comes from one serve
- Net carbs 30%
- Protein 21%
- Fat 49%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High39%
0.6 g a serve, mostly from ground flaxseed (86%). 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 unsweetened cocoa powder (31%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source18%
71 µg a serve, mostly from red kidney beans (74%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron Source16%
2.9 mg a serve, mostly from red kidney beans (30%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source16%
1.8 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium Source12%
6.7 µg a serve, mostly from rolled oats (32%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 9
Potassium9%
430 mg a serve, mostly from red kidney beans (37%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E8%
1.3 mg a serve, mostly from natural peanut butter (96%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B68%
0.1 mg a serve, mostly from natural peanut butter (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B126%
0.1 µg a serve, mostly from thick Greek yoghurt (100%). 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.
Calcium5%
59 mg a serve, mostly from thick Greek yoghurt (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K3%
3.8 µg a serve, mostly from red kidney beans (89%). 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 A1%
8 µg a serve, mostly from thick Greek yoghurt (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C1%
0.5 mg a serve, mostly from red kidney beans (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve. 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.
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 Bake With Neetu; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.