Fudgey Protein Brownies

Citrus Free, Corn Free, Dairy Free, Egg Free, Gluten Free, Grain Free, Soy Free, Pescatarian, Vegan, Vegetarian

372 Calories | 14g Protein | 30g Carbs | 24g Fat | 5g Fiber

30 minutes | 9 servings

These brownies are rich, chocolatey, and legitimately fudgey without any of the fuss that usually comes with baking from scratch. You get that dense, satisfying texture and deep cocoa flavor with just five ingredients and thirty minutes.

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Why You'll Love This

They're simple enough to throw together when your energy is low but still taste like something you'd actually choose to eat, not just something you're settling for. Plus, they keep in the fridge for a week or freeze for months, so you can make them when you have the bandwidth and enjoy them whenever you need a quick chocolate fix.

The Nutrition Profile

Each brownie delivers 14g of protein, which is solid for a dessert that doesn't taste like you're eating cardboard. As we age, our protein needs actually increase to help maintain muscle mass and support overall strength. The combination of peanut butter and chocolate protein powder gets you there.

You're also getting some healthy fats from the peanut butter and walnuts, which help with satiety and nutrient absorption. They’re also essential for brain health, hormone production, and inflammation control.

The cocoa powder brings antioxidants and a rich chocolate flavor without added sugar. At 372 calories per serving with 5g of fiber, these brownies keep you satisfied without the blood sugar crash that usually follows a sweet treat.

The Ingredient List

This recipe keeps it simple with ingredients you probably already have. All-natural peanut butter is the base (the kind that's just peanuts and maybe salt). Bananas add natural sweetness and help bind everything together. Cocoa powder and chocolate protein powder deliver that deep chocolate flavor, while dark chocolate chips and walnuts add texture.

Substitutions & Additions:

• No peanut butter? Use any nut or seed butter you have. Almond butter, cashew butter, and sunflower seed butter all work.
• Protein powder: This recipe was tested with whey protein powder. If you're using a plant-based option like coconut protein powder, the texture might be slightly different but should still work.
• Walnuts: Skip them entirely if nuts are an issue, or swap for your preferred type.
• Add dates: shopped dates will add a bit more sweetness and up the fiber content.

If dairy has started disagreeing with you, look for a plant-based protein powder. Many women find their tolerance for certain ingredients shifts during perimenopause and menopause, so don't be afraid to adapt this recipe to what works for your body now.

The Practical Stuff

These brownies refrigerate beautifully for up to a week in an airtight container, or you can freeze them for up to three months. That makes them perfect for batch cooking when you have the energy. Make them on a good day, stash them in the freezer, and you've got a protein-packed snack ready for whenever you need it.

No special equipment needed here. Just a saucepan, a mixing bowl, and a baking pan. If you want to make cleanup even easier, line your pan with parchment paper so the brownies lift right out.

Make a double batch if you're feeling ambitious, because they’ll go faster than you'd think.

The Method

Start by preheating your oven to 350°F and lining a cake or loaf pan with parchment paper. In a small saucepan over low to medium heat, melt your peanut butter until it's pourable. This takes just a few minutes and makes mixing everything together much easier.

While that's happening, mash your bananas in a mixing bowl. Add the cocoa powder, protein powder, and melted peanut butter, and mix until everything is combined. The mixture will be thick and fudgy. Stir in your chocolate chips, then pour the whole thing into your prepared pan.

Sprinkle the walnuts on top and bake for 30-35 minutes. Each oven is different but start at 30 minutes and keep checking every couple minutes from there until the center is cooked through.

Let them cool completely before cutting. I know that's hard when they smell incredible, but they need that cooling time to set up properly. If you cut them while they're warm, you'll just have a delicious mess instead of actual brownies.

Why This Works

These brownies hit the sweet spot between simple and satisfying. They're rich and chocolatey and they deliver real protein without tasting like a grainy protein powder shake.

The fact that they keep for a week in the fridge or months in the freezer means you can make them when you have energy and enjoy them whenever you need a quick snack or dessert. Perfect for when those perimenopause cravings strike.

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