High Protein, High Fibre Brownies

Now that I'm nearing the end of competition season, I can start to enjoy some of my baking. Although, as I always say: eating right is a lifestyle – not a “diet” – and therefore “baking” is still super clean and good for me, with healthy ingredients. This recipe is packed with fibre, by using black beans. It's also super high in protein, thanks to the egg whites, beans and protein powder.

I adapted this from Muffin Topless' blog. But, in keeping with my promise of making all my recipes quick and easy to make, with easy to find ingredients, here I deliver.

These took me about 15 minutes to whip up – not including cooking time, or the “cleaning up”!

Cut into 24 squares, the breakdown goes like this:

Calories: 97 Fat: 2.5g Carb: 10g Protein: 6.3g


  • 1/2 cup of egg whites
  • 15 oz can of black beans
  • 1 cup unsweetened almond milk
  • 4 oz of unsweetened apple sauce
  • 3/4 cup water
  • 1/2 cup Sugar Twin brown sugar (I was going to just use real raw sugar, but I found this at Sobey's)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 2 tsp vanilla extract
  • 1 1/2 cup whole wheat flour
  • 1/2 cup almond flour (Bulk Barn)
  • 2 scoops chocolate protein powder
  • 1/2 cup baking cocoa (I used Fryes)
  • 1/2 cup chopped walnuts (optional)


  • Pre-heat oven to 350 degrees
  • Lightly spray an 11″ baking tray
  • Put all wet ingredients into blender and blend until smooth
  • Meanwhile, combine dry ingredients in a bowl
  • Fold wet ingredients into dry ingredients
  • Stir or use a hand mixer to beat until smooth
  • Drop in walnuts, or chocolate chips, or whatever else you like in your brownies
  • Pour into baking tray
  • Place in oven
  • Get some help “cleaning up”


I followed the original recipe, which called for baking the brownies for 30 minutes, but it was still VERY soft in the middle and getting crunchy on the edges. So, I baked it as it called for, then dropped the temperature to 300 degrees for about 20 more minutes – check centre with a knife. You want it to be still pretty moist in the centre, it will settle as it cools.

Top with low-cal frosting.



7 thoughts on “High Protein, High Fibre Brownies

    • They’re surprisingly good – even I was shocked they tasted as good. I’m going to add a low cal frosting recipe later – made with greek yogurt!

  1. Hey….this recipe sounds great. I want to try it but I only buy vanilla protein powder. Do you think that would work. Will the cocoa give it the chocolate kick enough and the vanilla still give it some added protein??

    • Absolutely! You can use any flavour protein powder, the cocoa is pretty powerful. You could even skip the cocoa and call them “blondies”!
      Please update us if you make them! They’re REALLY good!!

  2. Pingback: IDFA Round-Up « A working woman's guide to keeping fit

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