FREE 5-Ingredient Recipe EBook

• My Super Fudgy Protein Brownies Have 9 Grams Of Protein Each
• Ingredients & Substitutions
• How To Make Protein Brownies
• My Tips For The Best Texture
• Protein Brownies Recipe card
• More High Protein Desserts I Love
• Recipe Reviews

My Super Fudgy Protein Brownies Have 9 Grams Of Protein Each

If you’ve ever had a “healthy” brownie that tasted like dry chocolate protein powder, same here. But after testing several combos of protein, flour, and fat, I finally nailed these protein brownies that actually taste very close to regular ones. Here’s why they work so well:

• Fudgy, not cakey – These are soft, dense, and chewy… much closer to the classic than most protein treats. I even managed a slightly crackly top.
• Lots of protein, no added sugar – Each square has 9 grams of protein, no refined sugar, and just 2g net carbs . My protein brownie recipe is sweet enough to feel like dessert , but still work as a healthy snack .
• Clean ingredients – Just 8 of them. And the prep only takes me about 10 minutes.

If you like my protein bars , I think you’ll love these protein brownies even more. Grab a bowl and make them with me!

Ingredients & Substitutions

Here I explain the best ingredients for my protein brownie recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Collagen Protein Powder – Keeps these protein brownies fudgy and smooth, not dry or cakey. You can try a different type of protein powder, but of the ones I’ve tried, I liked the texture best with collagen. In particular, I didn’t like the texture with whey protein.
• Tapioca Flour – This naturally gluten-free flour helps give the brownies structure and a little chew. Arrowroot powder is a good sub if you need one. I don’t recommend other swaps because most will change the texture too much. And without it, the texture of the brownies was too gummy.
• Besti Powdered Monk Fruit Allulose Blend – I use the powdered version for sweetness without any refined sugar, aftertaste, or gritty texture. And unlike other sweeteners that can be drying, this one makes the brownies even more rich and fudgy.
• Cocoa Powder – I use this Dutch processed cocoa powder for a deep chocolate flavor without bitterness. Other types can work, but might be more bitter or less rich.
• Butter & Almond Butter – I tried one or the other alone, but my best protein brownies were with a combination of both for a super fudgy texture. I used unsalted almond butter and salted butter , but you can probably do the reverse. If you need a nut free option, sunflower seed butter works instead of nut butter. For dairy free, sub coconut oil with a pinch of salt instead of dairy butter.
• Eggs – I recommend using eggs at room temperature so they mix in more easily and give you a smoother batter.
• Vanilla Extract – I usually add a splash to round out the chocolate flavor, but it’s optional.

How To Make Protein Brownies

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Whisk the dry ingredients. Combine the protein powder, tapioca flour, Besti, and cocoa powder in a large mixing bowl, until the mixture looks uniform.
2. Stir in the wet ingredients. Add the almond butter, melted butter, eggs, and vanilla extract (if using). The batter will be thick and sticky.

1. Transfer to a pan. Scoop the mixture into a lined baking dish and use a spatula to spread it evenly into the corners.
2. Bake high protein brownies. They are ready when the edges are set and a toothpick comes out with a few moist crumbs. Let them cool completely in the pan before cutting into slices.

My Tips For The Best Texture

• Use room temperature eggs. Cold eggs can cause the melted butter to seize a little, which makes the batter harder to mix. Letting them sit out first helps everything come together more easily. If you forget, just place them in a bowl of warm water for a few minutes to bring them up to temp quickly.
• The batter is supposed to be thick. It does not pour like traditional brownie batter, but this is the best texture for this protein brownies recipe.
• Feel free to stir in a handful of chopped walnuts or sugar free dark chocolate chips . These are great for extra crunch or gooey pockets of chocolate if you’re a fan!
• I’ve had the best results with a clear glass pan like this . Dark pans tend to cook the edges faster, which can dry out the brownies before the center is done.
• Watch for a dry, crackly top. That light crisp on top is a good sign that the protein brownie recipe is almost ready and gives them a more classic brownie feel.
• Do the toothpick test, but it’s different from other baked goods. This is the most reliable method to know they’re done. I always look for a few moist crumbs on the toothpick. If it’s wet, they’re not ready yet, but a completely dry toothpick means they’re overcooked.

Ingredients

Tap underlined ingredients to see the ones I use.

• 3/4 cup Collagen protein powder ▢
• 1/4 cup Tapioca flour ▢
• 1 cup Besti Powdered Monk Fruit Allulose Blend ▢
• 1/3 cup Dutch processed cocoa powder ▢
• 1 cup Unsalted almond butter (or sunflower seed butter for nut-free) ▢
• 1/2 cup Salted butter (melted; or for dairy-free, coconut oil + pinch of salt) ▢
• 2 large Eggs (at room temperature) ▢
• 1/2 tbsp Vanilla extract (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, whisk together the protein powder, tapioca flour, Besti, and cocoa powder, until uniform.
3. Mix in the almond butter, melted butter, eggs, and vanilla extract (if using), until smooth. The “batter” will be very thick and a little sticky.
4. Scoop the batter into the lined baking dish and spread evenly with a spatula. Bake for 28-35 minutes , until a toothpick inserted into the center comes out with a few crumbs on it. (It usually takes 30-32 minutes in my oven.)
5. Let the protein brownies cool completely before slicing and serving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 protein brownie

• Tips: Check out my recipe tips above to help you get the right texture, make the batter easier to work with, and bake brownies that come out perfect every time.
• Storage: Keep these protein brownies in an airtight container in the fridge for up to 1 week. I actually like them even more the next day.
• Reheat: These are great cold, but if you want them warm, just pop one in the microwave for a few seconds.
• Freeze: Wrap tightly and freeze for up to 3 months. Let them thaw in the fridge or on the counter when you’re ready to eat.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Protein Brownies

More High Protein Desserts I Love

Protein brownies are just the beginning. I’ve got more high protein recipes that are sweet, satisfying, and just as easy to make:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Protein Brownies

My protein brownies are fudgy, rich, and chocolaty, with 9 grams of protein each and no refined sugar. An easy treat you can feel good about!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/protein-brownies/

Ingredients

• 3/4 cup Collagen protein powder
• 1/4 cup Tapioca flour
• 1 cup Besti Powdered Monk Fruit Allulose Blend
• 1/3 cup Dutch processed cocoa powder
• 1 cup Unsalted almond butter (or sunflower seed butter for nut-free)
• 1/2 cup Salted butter (melted; or for dairy-free, coconut oil + pinch of salt)
• 2 large Eggs (at room temperature)
• 1/2 tbsp Vanilla extract (optional)

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line an 8x8-inch baking dish with parchment paper.
2. In a large bowl, whisk together the protein powder, tapioca flour, Besti, and cocoa powder, until uniform.
3. Mix in the almond butter, melted butter, eggs, and vanilla extract (if using), until smooth. The “batter” will be very thick and a little sticky.
4. Scoop the batter into the lined baking dish and spread evenly with a spatula. Bake for 28-35 minutes , until a toothpick inserted into the center comes out with a few crumbs on it. (It usually takes 30-32 minutes in my oven.)
5. Let the protein brownies cool completely before slicing and serving.

Maya’s Recipe Notes

Serving size: 1 protein brownie

• Tips: Check out my recipe tips above to help you get the right texture, make the batter easier to work with, and bake brownies that come out perfect every time.
• Storage: Keep these protein brownies in an airtight container in the fridge for up to 1 week. I actually like them even more the next day.
• Reheat: These are great cold, but if you want them warm, just pop one in the microwave for a few seconds.
• Freeze: Wrap tightly and freeze for up to 3 months. Let them thaw in the fridge or on the counter when you’re ready to eat.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)