American · dessert, snack

3-Ingredient Flourless Banana Peanut Butter Brownies

3-Ingredient Flourless Banana Peanut Butter Brownies — from Toasty Apron's cooking video Watch how it’s made · 12:58

Video by Toasty Apron on YouTube · Open on YouTube

30 min · plus 30 minutes coolingMakes 9 × 1 brownie161 kcal a portion
  • Vegan
  • Gluten-free ingredients

Contains: Peanut. Check labels on stock, sauces and spice mixes.

Very ripe bananas do the sweetening instead of sugar, with peanut butter and cocoa: each brownie has about 15 g net carbs and 3 g fibre, and only 4 g added sugar from the chocolate chips.

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Ingredients 5

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 180°C (350°F). Mash three large, very ripe bananas on a plate until smooth, to make about 1½ cups. 2:07
  2. Put the banana in a bowl, add the peanut butter (warm it for 30 seconds if it is too firm) and the cocoa, and stir into a thick, smooth batter. 2:22
  3. If you like, fold in ⅓ cup chocolate chips (the cook recommends them for sweetness and gooey pockets). 2:50
  4. Line a 20 cm (8 inch) square tin with baking paper, snipping the corners so the paper folds in neatly. 2:57
  5. Pour in the batter, spread it evenly and scatter a few more chocolate chips on top, if using. 3:08
  6. Bake for 18–20 minutes, until a toothpick comes out without raw batter; give it a couple more minutes if needed. 3:15
  7. Cool for about 30 minutes so the brownies firm up, then cut into 9 squares. 3:33

Tip. Almond butter works instead of peanut butter, or a seed butter for a nut-free version. Keeps 5 days in an airtight container in the fridge, or 3 months in the freezer.

The method is a summary in our words — the video shows every step.

One portion (1 brownie) gives you 1 of 9

Energy161 kcal670 kJ
Protein4.8 g10% of a day
Fibre3.1 g11% of a day
Carbohydrate18 g15 g net · 10 g sugars6% of a day
Fat10 g3.1 g saturated13% of a day
Sodium40 mg2% of a day

Where the energy comes from one serve

  • Net carbs 35%
  • Protein 11%
  • Fat 54%

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

Magnesium Source13%

53 mg a serve, mostly from natural peanut butter (41%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin B6 Source12%

0.2 mg a serve, mostly from very ripe bananas (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Show the other 13
Vitamin E9%

1.4 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.

Zinc7%

0.8 mg a serve, mostly from natural peanut butter (53%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium6%

290 mg a serve, mostly from very ripe bananas (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron5%

1 mg a serve, mostly from unsweetened cocoa powder (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate5%

20 µg a serve, mostly from natural peanut butter (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C4%

3.3 mg a serve, mostly from very ripe bananas (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Selenium3%

1.9 µg a serve, mostly from natural peanut butter (43%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium1%

14 mg a serve, mostly from natural peanut butter (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin K1%

0.7 µg a serve, mostly from chocolate chips (51%). 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.

Omega-31%

0 g a serve, mostly from very ripe bananas (62%). 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.

Vitamin A0%

1.1 µg a serve, mostly from very ripe bananas (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 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.

Vitamin B120%

0 µg a serve. 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.

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 Toasty Apron; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.