Protein Brownie Bites

Featured in Irresistible Sweet Treats.

Mash bananas, mix with nut butter, protein powder, and cocoa powder, bake in silicone cups for 20 minutes, then cool completely for healthy protein-packed brownie bites.
Clare Greco
Updated on Mon, 17 Mar 2025 21:09:05 GMT
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I discovered this recipe during that dangerous 3 PM slump when chocolate cravings hit hard but I didn't want to derail my healthy eating efforts. These protein brownie bites have become my secret weapon for satisfying my sweet tooth without the sugar crash that follows regular brownies. With just 5 simple ingredients and a whopping 9 grams of protein per bite, they're the perfect guilt-free treat that actually supports my fitness goals rather than sabotaging them. The rich chocolate flavor combined with the natural sweetness from ripe bananas creates something that genuinely tastes like dessert, not like a compromise.

Last week my neighbor's teenage son stopped by while I was making a batch. He's a self-proclaimed "dessert expert" who typically turns his nose up at anything labeled healthy. I offered him one without mentioning the ingredients, and he devoured three before asking what was in them. When I told him they were protein brownies made with bananas instead of sugar, his jaw literally dropped. He's since asked his mom for the recipe, which I consider the ultimate compliment from a picky teenager.

Simple Ingredients

  • Very ripe bananas – These provide natural sweetness and moisture, eliminating the need for added sugar or oil. The riper your bananas, the sweeter your brownie bites will be. Those spotty, almost black bananas that you might otherwise toss? They're absolute gold for this recipe.
  • Peanut butter – Adds richness, healthy fats, and helps bind everything together. The slight saltiness balances the sweetness beautifully. You can substitute almond butter for a milder flavor or sunflower seed butter if you need a nut-free option – both work wonderfully.
  • Protein powder – This transforms an ordinary treat into a satisfying, muscle-building snack. I've tested both vanilla and chocolate protein powders – chocolate intensifies the brownie flavor, while vanilla creates a more subtle result. Use whichever protein powder you enjoy the taste of on its own.
  • Cocoa powder – Provides that deep, rich chocolate flavor without added sugar. Unsweetened is key here since the bananas provide plenty of natural sweetness. Dutch-processed cocoa creates a slightly deeper color and smoother flavor, but regular unsweetened cocoa works perfectly too.
  • Mini chocolate chips – These are optional but add lovely little pockets of melty chocolate throughout the brownies. Just a sprinkle on top is enough to elevate the chocolate experience without adding much sugar. Dark chocolate chips or cacao nibs make great lower-sugar alternatives.
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Creating Brownie Magic

Banana selection:
The key to naturally sweet brownie bites without added sugar is using genuinely overripe bananas. They should be heavily spotted or even mostly black – these have developed the most natural sugars. If your bananas aren't quite ripe enough, you can speed up the process by placing them in a paper bag with an apple overnight, or bake them in their skins at 300°F for about 15 minutes until blackened.
Mixing method:
Mashing the bananas thoroughly first ensures they'll incorporate evenly with the other ingredients. I find a fork works perfectly, though you can use a potato masher for larger batches. When adding the protein powder, sprinkle it gradually while stirring to prevent lumps from forming.
Texture control:
The consistency of your batter should be similar to thick brownie batter – not runny, but not so stiff that you can't easily spoon it into the cups. If your mixture seems too dry (which can happen with some protein powders that absorb more liquid), add an extra half banana or a tablespoon of milk. If it's too wet, add an extra tablespoon of protein powder.
Baking patience:
These brownie bites will seem underdone when you first remove them from the oven, but this is normal! They firm up significantly as they cool. Overbaking will make them dry and less brownie-like, so it's better to err on the side of slight underbaking for that perfect fudgy texture.
Silicone advantage:
Using silicone baking cups makes removal incredibly easy with no sticking. If you don't have silicone cups, make sure to thoroughly grease regular muffin tins or paper liners, as the lack of oil in the recipe can make them prone to sticking.

My first attempt at these was both a success and a learning experience. I used bananas that weren't quite ripe enough, resulting in brownies that weren't as sweet as I'd hoped. I've also experimented with different protein powders, finding that whey-casein blends create the best texture, while pure plant-based proteins sometimes need an extra banana for moisture. The mini chocolate chip topping was a later addition that took these from good to can't-stop-eating-them delicious.

Serving Inspiration

Transform these simple protein brownie bites into even more exciting treats with these serving suggestions:

  • Warm a brownie bite for 10-15 seconds in the microwave and top with a dollop of Greek yogurt for a protein-packed dessert that mimics the ice cream and brownie experience.
  • Crumble a chilled brownie bite over a protein smoothie bowl for added texture and chocolate flavor.
  • Sandwich two small brownie bites around a tablespoon of Greek yogurt or cottage cheese mixed with a touch of peanut butter for a high-protein twist on an ice cream sandwich.

Tasty Variations

Once you've mastered the basic recipe, try some of these delicious variations:

  • Mint Chocolate: Add ¼ teaspoon of peppermint extract to the batter and top with chopped dark chocolate mint pieces.
  • Mocha: Mix 1 teaspoon of instant espresso powder to the batter for a coffee-infused treat.
  • Peanut Butter Swirl: Before baking, swirl an extra tablespoon of warmed peanut butter into the top of each brownie bite.
  • Berry Blast: Add ¼ cup of fresh or frozen raspberries to the batter for fruity bursts of flavor that complement the chocolate beautifully.
  • Coconut Dream: Mix 2 tablespoons of unsweetened shredded coconut into the batter and sprinkle extra on top before baking.

Storage Secrets

These protein brownie bites maintain their perfect texture for about 3 days when stored in an airtight container in the refrigerator. For longer storage, they freeze beautifully for up to 3 months – just place them in a single layer in a freezer container or bag. You can enjoy them straight from the freezer for a chewier texture, or thaw at room temperature for about 30 minutes (or microwave for 15-20 seconds) for a softer brownie experience. I often make a double batch specifically for freezing so I always have a healthy chocolate fix at the ready.

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I've made these protein brownie bites countless times over the past few years, tweaking the recipe until it perfectly balances nutrition and indulgence. What started as a solution to my afternoon chocolate cravings has become a staple in my meal prep routine. There's something deeply satisfying about enjoying a chocolate treat that actually supports my fitness goals rather than sabotaging them. The fact that they're quick to make, use minimal ingredients, and freeze beautifully just makes them all the more perfect for my busy lifestyle.

Frequently Asked Questions

→ What type of protein powder works best in this recipe?
Both whey and plant-based protein powders work well in this recipe. Chocolate or vanilla flavored protein powders complement the cocoa flavor, but unflavored works too. Avoid protein powders with added thickeners or gums as they may make the texture too dense. If your protein powder is unsweetened, you might want to add a tablespoon of honey or maple syrup to the batter.
→ Can I substitute the banana with something else?
While bananas provide natural sweetness and binding properties that are ideal for this recipe, you could try substituting with 1 cup of unsweetened applesauce or 1 cup of mashed sweet potato. The flavor and texture will be different, and you might need to add a tablespoon of sweetener like honey or maple syrup to compensate for the banana's natural sweetness.
→ How do I store these brownie bites?
These brownie bites can be stored in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze them for up to 3 months. Place them in a single layer on a baking sheet to freeze individually, then transfer to a freezer bag or container. Thaw in the refrigerator overnight or at room temperature for about an hour before eating.
→ Why are my brownie bites too mushy?
Several factors can cause mushy texture: not baking long enough, using overly ripe bananas without adjusting the other ingredients, or using a protein powder that doesn't absorb moisture well. Try baking them for 3-5 minutes longer, adding an extra tablespoon of protein powder to absorb excess moisture, or allowing them to cool completely (they firm up significantly as they cool).
→ Can I make these nut-free?
Yes! Substitute the peanut or almond butter with sunflower seed butter or tahini for a nut-free version. Sunbutter (sunflower seed butter) works particularly well as its consistency is similar to peanut butter. Check that your protein powder is also nut-free if allergies are a concern.
→ How can I make these brownies more indulgent for a special treat?
To make them more dessert-like, try mixing 2-3 tablespoons of mini chocolate chips into the batter, adding a tablespoon of nut butter in the center of each cup before baking for a molten center, or topping with a simple ganache made from melted dark chocolate and a splash of coconut milk. You could also add a teaspoon of vanilla extract or a sprinkle of sea salt to enhance the chocolate flavor.

Protein Brownie Bites

Rich, chocolatey brownie bites made with just bananas, nut butter, protein powder, and cocoa. Each bite packs 9g of protein with no added sugar for a guilt-free treat!

Prep Time
10 Minutes
Cook Time
20 Minutes
Total Time
30 Minutes

Category: Sweet Treats

Difficulty: Easy

Cuisine: American

Yield: 8 Servings (8 brownie bites)

Dietary: Vegetarian, Gluten-Free

Ingredients

→ For the Brownie Bites

01 3 very ripe bananas
02 ½ cup smooth peanut butter or almond butter
03 1/2 cup vanilla or chocolate protein powder (about 2 scoops)
04 1/4 cup unsweetened cocoa powder

→ For Topping

05 Sprinkle of chocolate chips (mini preferred, optional)

Instructions

Step 01

Preheat the oven to 350°F (175°C).

Step 02

In a medium sized bowl, mash the bananas until smooth. It's okay if there are still some small lumps of banana in the mixture.

Step 03

Mix the peanut butter or almond butter into the mashed bananas until well combined.

Step 04

Mix in the protein powder and cocoa powder until all ingredients are thoroughly combined into a thick batter.

Step 05

Arrange 8 silicone baking cups in a muffin tin. Silicone cups are recommended as they prevent sticking.

Step 06

Using a spoon and spatula, divide the brownie mixture evenly between the baking cups.

Step 07

Sprinkle the top of each brownie bite with a few chocolate chips, if using.

Step 08

Bake the brownie cups for about 20 minutes or until cooked through. They will seem soft when they first come out of the oven but will firm up once fully cooled.

Step 09

Allow the brownie bites to cool completely before removing from the cups. Serve at room temperature, cold, or slightly warm.

Notes

  1. Use overripe bananas for a sweeter flavor without added sugar
  2. Silicone baking cups are recommended to prevent sticking
  3. For a smoother consistency, blend all ingredients in a food processor
  4. Store in an airtight container in the refrigerator for up to 5 days or freeze for longer storage

Tools You'll Need

  • Muffin tin
  • 8 silicone baking cups
  • Medium mixing bowl
  • Measuring cups and spoons
  • Fork or potato masher (for bananas)
  • Spatula
  • Food processor (optional)

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains nuts (peanut butter or almond butter)
  • May contain dairy (check protein powder ingredients)
  • May contain soy (check protein powder ingredients)
  • Contains chocolate (cocoa powder and chocolate chips)

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 168
  • Total Fat: 9 g
  • Total Carbohydrate: 17 g
  • Protein: 9 g