Black Bean brownie bites
These brownie bites a guilt-free way to satisfy your sweet tooth. Using black beans as the base adds fiber, protein, minerals, and vitamins without sacrificing any of the rich, fudgy flavor you expect from a brownie. I like to make these with a non-nutritive sweetener like allulose to keep the sugar content low and the macros balanced, but you can easily use brown or white sugar as your sweetener if that’s your jam.
Using a mini-muffin tin makes the perfect little bites but if you don’t have one, an 8x8 or 9x9 baking pan works just fine! You can cut the brownies into your desired size. I recommend cutting into 16 individual brownies to keep them a blood-sugar friendly treat.
Ingredients
1 15 oz can black beans, rinsed and drained
3 large eggs, room-temperature
1/4 cup neutral oil, such as avocado or melted coconut oil
1/4 cup maple syrup
1 tsp vanilla extract
1/4 cup allulose, stevia, or monk fruit (if you don’t mind the extra sugar, you can use brown or white sugar instead)
1/4 cup vanilla or chocolate protein powder (I recommend using a plant-based protein powder)
1/4 cup cocoa powder
1/2 tsp baking powder
1/4 tsp salt
1/2 cup chocolate chips
INSTRUCTIONS
Preheat oven to 350 degrees F.
In a food processor or high-powered blender, add black beans, maple syrup, oil, and vanilla extract and blend until smooth. Add the 3 eggs and pulse just until combined.
In a medium-sized mixing bowl, add your sweetener of choice, cocoa powder, protein powder, baking soda, and salt and mix.
Pour wet ingredients into mixing bowl with dry ingredients and mix well. Stir in chocolate chips.
If using a mini-muffin tin, add liners to the tin and spoon 1 tablespoon of mix into each muffin liner. I usually get around 40 brownie bites using this method. Bake for 8-10 minutes or until just set. Allow to cool in the muffin tin for 5 minutes before transferring to a wire rack to cool completely for storage, or enjoy slightly warm.
If using an 8x8 or 9x9 baking pan, line with parchment paper and pour the batter in. Bake for 30-35 minutes or until the middle is just set. It’s okay if a toothpick doesn’t come out completely clean. Let the brownies cool completely before slicing into 16 individual brownies.
NUTRITION INFO
For 1 serving from mini-muffin tin (2 brownie bites) using allulose as a sweetener:
116 Calories | 4.2 g protein | 12.3 g carbohydrate | 3.9 g fiber | 5.9 g fat
For 1 serving from 8x8 baking pan (1 brownie) using allulose as a sweetener:
145 Calories | 5.3 g protein | 15.4 g carbohydrate | 4.8 g fiber | 7.4 g fat