When it comes to satisfying dessert cravings in a healthy way, these high-protein, low calorie 3 ingredient brownies with cocoa powder are perfect. They combine wholesome ingredients like bananas, peanut butter, and cocoa powder for a rich, chocolatey treat that’s not only simple to make but packed with protein and low in sugar.
If you’re looking to enjoy something fudgy and chocolatey without the guilt, this recipe is ideal for you! Let’s dive in.
Table of Contents
Why These Brownies Are a Game-Changer
These brownies are not only delicious but also a great choice for anyone watching their calorie intake or looking to add a bit of extra protein to their diet. Here are a few reasons why they’re so popular:
- Minimal Ingredients: Only three ingredients mean you can whip these up with items you probably already have in your kitchen.
- High Protein, Low Calorie: Peanut butter adds a healthy dose of protein, and bananas provide natural sweetness, so there’s no need for added sugar.
- Vegan & Gluten-Free: With no eggs or flour, this recipe is suitable for a variety of dietary preferences.
- Quick and Easy: Ready to bake in just a few minutes, these brownies are a time-saver.
Ingredients at a Glance
| Ingredient | Amount | Description |
|---|---|---|
| Ripe Bananas 🍌 | 2 large | Naturally sweet and moist, perfect for creating a fudgy brownie texture without added sugar. |
| Cocoa Powder 🍫 | 1/4 cup | Unsweetened for a deep chocolate flavor, without extra calories or sugar. |
| Peanut Butter 🥜 | 1/2 cup | Adds protein, healthy fats, and a creamy texture that enhances the fudginess of the brownies. |
Note: For extra protein, you can substitute a part of the peanut butter with a protein powder or add more peanut butter as desired.
Step-by-Step Instructions
Step 1: Prep the Bananas
Use two large, ripe bananas. These add natural sweetness and moisture to the brownies, giving them a rich texture without needing added sugars or oils. Mash them in a mixing bowl until smooth, aiming for a puree-like consistency.
Step 2: Add the Cocoa Powder
Measure out ¼ cup of unsweetened cocoa powder and sift it into the banana mixture. Sifting helps prevent lumps and ensures a smooth, even consistency. Stir well to incorporate the cocoa powder, creating a dark, chocolatey mixture.
Step 3: Mix in Peanut Butter
Add ½ cup of creamy peanut butter to the banana-cocoa mix, folding it in until fully combined. The peanut butter gives the brownies a fudgy, dense texture and a boost of protein. If you’re looking to make these extra creamy, you can add an additional spoonful or two of peanut butter.
Step 4: Pour and Prepare for Baking
Line an 8×8-inch baking dish with parchment paper to prevent sticking. Pour the brownie mixture into the pan, spreading it out evenly with a spatula. You’ll want a consistent thickness so that it bakes evenly.
Step 5: Bake
Preheat your oven to 350°F (175°C). Bake for 20-25 minutes, or until a toothpick inserted in the center comes out mostly clean. The brownies should feel slightly firm but still moist.
Step 6: Serving Your Brownies
Once the brownies are fully cooled, it’s time to serve them up! You can cut them into bite-sized squares or larger pieces, depending on how indulgent you’re feeling. For an extra treat, top with a dollop of whipped cream or a few fresh banana slices to enhance the flavor. These brownies can be served on their own or alongside a light dessert like fruit or yogurt for a balanced snack. Indulge in these guilt-free treats whenever you like!
Optional Variations for Extra Flavor
While these brownies are fantastic with just the basic ingredients, you can try these variations to switch up the flavors or add a bit of extra nutrition.
- Peanut Butter Swirl
Before baking, drizzle extra peanut butter on top and swirl with a knife for a marbled effect. - Nutty Banana Brownies
Add chopped walnuts or almonds to the batter for a crunchy texture and added healthy fats. - High-Protein Twist with Greek Yogurt
For an even higher protein dessert, add a spoonful of Greek yogurt on top when serving. This complements the chocolate flavor and adds a creamy contrast. - 3 Ingredient Banana Brownies with Chocolate Chips
Add chocolate chips to the batter or sprinkle them on top before baking for added chocolate richness.
Nutritional Benefits of These 3 Ingredient Brownies
These brownies don’t just satisfy your sweet tooth—they also offer several health benefits thanks to their simple ingredients:
- Bananas provide potassium, fiber, and natural sweetness without added sugars.
- Cocoa Powder is rich in antioxidants and offers a deep chocolate flavor with very few calories.
- Peanut Butter offers protein, healthy fats, and a creamy, satisfying texture.
Nutrition Information Table (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 90 kcal |
| Protein | 4g |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Carbohydrates | 12g |
| Fiber | 3g |
| Sugars | 7g |
| Potassium | 250 mg |
| Iron | 0.5 mg |
Note: This information is approximate and may vary depending on the specific ingredients used.
Creative Serving Ideas
These brownies can be served warm, at room temperature, or even cold from the fridge. Here are some serving ideas to make your treat extra special:
- Brownie Sundae: Serve a warm brownie with a scoop of frozen Greek yogurt or light ice cream, topped with fresh berries or a drizzle of honey.
- Layered in a Jar: For a unique presentation, layer brownie crumbles with Greek yogurt and berries in a mason jar for a high-protein dessert parfait.
- Brownie Bites: Cut into bite-sized pieces and serve as a fun party snack, perhaps alongside fruit skewers for a balanced plate.
Common Questions About 3 Ingredient Brownies
Q: Can I use a different nut butter?
Yes! Almond butter or sunflower seed butter will work similarly, adding protein and a creamy texture.
Q: Are these brownies gluten-free?
Absolutely! Since there’s no flour, these brownies are naturally gluten-free, making them suitable for gluten-sensitive diets.
Q: Can I make these sweeter?
If you prefer a sweeter treat, add a tablespoon of honey, maple syrup, or a pinch of stevia. However, the ripe bananas already provide a good amount of natural sweetness.
Q: Can I store these brownies for later?
Yes! Store them in an airtight container in the fridge for up to 5 days. They’re just as delicious chilled as they are warm.
Q: Can I add protein powder?
Yes, to boost the protein content further, add a scoop of chocolate or vanilla protein powder. Just remember to adjust the cocoa powder or peanut butter slightly to maintain a fudgy texture.
Summary: Why You’ll Love These Brownies
These high-protein, low-calorie, 3 ingredient brownies with cocoa powder make a fantastic treat any time of day. They’re easy to make, diet-friendly, and pack a nutritional punch without sacrificing flavor. Whether you’re looking for a quick post-workout snack or a healthy dessert option, these brownies are sure to become a go-to.
So, grab those bananas, mix in some peanut butter and cocoa powder, and let your kitchen fill with the aroma of chocolatey goodness. Enjoy your guilt-free brownies!
