fudgy breakfast brownies

an easy grab-and-go whole food breakfast to keep your energy up and your blood glucose stable

these whole food breakfast brownies get their close up moment

I was going to call this recipe chocolate breakfast cookies, but Dr. B insisted that they be called breakfast brownies instead! I decided he’s right: these fudgy, decadent bars definitely have more of a brownie vibe than a cookie one.

This recipe came about because I wanted to create an easy grab-and-go breakfast much like my super popular breakfast cookies, that would provide enough protein, fat, and fiber to keep you satiated until lunchtime, keep your energy up, and keep your blood glucose stable. It was important to me that these breakfast brownies be made with whole food ingredients and didn't rely on protein powder for their protein content.

I spent a lot of time perfecting this recipe, and I hope you love the final result– the perfect combination of fudgy, rich, satisfying, and blood sugar-friendly. Each brownie bar contains 11 grams of protein and 7 grams of fiber, so if you're aiming for closer to 30 grams of protein at breakfast, 2 bars along with a scoop of collagen in your morning coffee or tea will get you there!

Starting our day with protein, fiber, and healthy fat is the perfect way to set yourself up for stable mood, steady energy levels, balanced blood sugar, and zero mid-morning munchies. Make this recipe into 4 large brownies for a complete meal, or bake in an 8x8 pan and cut into 8 smaller bars to use as whole food protein bars throughout the week.

Note: If you are not familiar with lupin protein flour, it is simply ground lupin beans, nothing else. Lupin beans are a complete source of protein, meaning they contain all 9 essential amino acids. Lupin flakes, ground lupin, and lupin pasta are terrific sources of complete protein for vegetarians, vegans, or anyone looking to increase their protein intake but keep carbs low.

Nutrient benefits of these breakfast brownies

• Almond Flour: Rich in healthy monounsaturated fats, plant-based protein, and fiber that support stable blood sugar and heart health. Contains vitamin E, an antioxidant that protects cells from oxidative damage, plus magnesium for muscle and nerve function.

• Lupin Protein Flour: Exceptionally high in protein (40%) and fiber, while being naturally low in carbohydrates. Provides all essential amino acids and has been shown to help improve insulin sensitivity and support healthy cholesterol levels.

• Hemp Hearts: Complete protein containing all nine essential amino acids, plus omega-3 and omega-6 fatty acids in an ideal ratio. Rich in magnesium, iron, and zinc for energy production and immune function.

• Chia Seeds: Packed with omega-3 fatty acids, fiber, and protein that help stabilize blood sugar and promote satiety. Contains calcium, phosphorus, and antioxidants that support bone health and reduce inflammation.

• Flaxseed Meal: High in lignans (plant compounds with antioxidant properties) and alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart and brain health. The soluble fiber helps slow glucose absorption.

• Cacao Powder: Rich in flavonoids and antioxidants that support cardiovascular health and may improve insulin sensitivity. Contains magnesium, iron, and compounds that can enhance mood and cognitive function.

• Extra Virgin Olive Oil: Provides heart-healthy monounsaturated fats and powerful antioxidants like oleocanthal, which has anti-inflammatory properties.

• Cinnamon: Contains compounds that may help improve insulin sensitivity and glucose metabolism. Has anti-inflammatory and antimicrobial properties, plus antioxidants that support overall cellular health.

• Walnuts: Excellent source of omega-3 fatty acids (ALA) that support brain health and reduce inflammation. Contains protein, fiber, and antioxidants that help with satiety and blood sugar control.

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As with all of my recipes, this Breakfast Brownie is gluten-free, grain-free, refined sugar-free, low-carb, and blood-sugar-friendly. It has 11 grams of protein per bar, 7 grams of fiber, and just 10 net carbs. I used maple syrup and achieved a level glucose response. With a keto syrup, the carb count will be just 3 net carbs per bar.

breakfast brownies made with maple syrup and enough fat, fiber + protein for a level glucose response

The recipe: breakfast brownies

By Beth Bollinger of Nest Wellness

Rich, fudgy breakfast brownies packed with chocolate flavor and wholesome ingredients to fuel your morning. 11 grams of protein and 7 grams of fiber per bar!

Grain-free, gluten-free, refined sugar-free, low glycemic, dairy-free

Makes 4 large cookies, or 8 bars

Equipment

• 2 mixing bowls - one large, one medium

• Parchment paper

• 8 x 8 pan

• Compostable plastic wrap

• Whisk

• Spatula- this is my favorite!

Ingredients

Wet Ingredients

• ¼ cup almond butter

• ¼ cup unsweetened milk of choice

• ¼ cup monk fruit syrup, allulose syrup, or maple syrup

• 1 large egg

• 2 tbsp extra virgin olive oil

• 2 tbsp chia seeds

• ½ tsp vanilla extract

Dry Ingredients

• ¾ cup almond flour

• ¼ cup flaxseed meal

• ¼ cup organic chocho lupin protein flour

• ¼ cup unsweetened cacao powder

• ¼ cup hemp hearts

• 1 tsp cinnamon

• ½ tsp baking powder

• ⅛ tsp salt

Optional add-ins:

• ½ cup sugar-free dark chocolate chips or chopped dark chocolate (I used Taza brand)

• ¼ cup chopped nuts of choice (I used walnuts!)

Method

1. Preheat oven to 350°F and line an 8x8 baking pan with parchment paper.

2. In a large bowl, whisk together all wet ingredients until well combined. Let sit for 5 minutes to allow chia seeds to swell.

3. In a medium bowl, whisk together all dry ingredients, making sure to break up any clumps.

4. Add dry ingredients to wet ingredients and stir until just combined. Fold in chocolate chips and nuts if using.

5. Spread the thick batter into the parchment-lined baking pan

6. Bake for 15 minutes, until edges are set but centers still look slightly soft.

7. When cool, cut the breakfast brownies into 8 bars.

Swaps 

• Egg: to make these egg-free, use ¼ cup mashed banana or ¼ cup pumpkin puree.

• Almond butter: use your favorite nut butter.

• Milk of choice: use your favorite dairy or non-dairy milk; just make sure they are unsweetened.

• Monk fruit syrup,  allulose syrup, or maple syrup: any of these will work; nutrition facts calculated for maple syrup, so if you want these to be even lower carb, use monk fruit or allulose syrup. To make these bars without syrups, use mashed ripe banana in their place.

• Chia seeds: swap for basil seeds. Basil seeds soak up more water, so if your batter is dry, add a tablespoon more milk.

• Almond flour: use cashew flour, pumpkin seed flour, or sunflower seed flour.

• Flaxseed meal: use coconut flour or protein powder.

• Lupin flour: use lupin flakes, coconut flour, or protein powder.

• Hemp hearts: swap for protein powder.

• Chocolate chips: use your favorite dark chocolate or sugar-free chopped chocolate.

• Nuts: use your favorites or leave them out!

Notes

• Store brownies in an airtight container on the countertop for up to 3 days, in the refrigerator for up to 7 days, or freeze for up to 3 months

• Brownies will be soft and fudgy when cooled- perfect for a breakfast treat!

• Best served at room temperature or slightly warmed

  

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  Nutrition Per Cookie when made into 8 bars

  • Calories: 273

  • Protein: 11g

  • Fat: 19.5g

  • Carbs: 17 g with maple syrup, 10 with keto syrup

  • Fiber: 7g

  • Net Carbs: 10g with maple syrup, 3g with keto syrup