High-Protein Chocolate Brownies – Made with White Beans & Prunes

If you’re looking for a delicious, nutrient-dense treat that supports gut health, hormone balance, and overall well-being, these healthy high-protein chocolate brownies are the perfect option. Made with cannellini beans for plant-based protein and fibre, and prunes for gut and cardiovascular health, these brownies are gluten-free, dairy-free, and naturally sweetened.

Why These Brownies Are Great for Women’s Health

These high-fibre, high-protein brownies contain ingredients that specifically support female hormones, particularly for women in perimenopause and postmenopause:

Prunes for Bone Health & Menopause Support:

Research has shown that prunes help maintain bone mineral density, making them a fantastic addition to a diet focused on perimenopause and postmenopausal health (Hooshmand et al., 2017; Shahnazari et al., 2022). Another study found that daily prune consumption can help reduce bone loss in postmenopausal women (Strock et al., 2022).

Gut Health & Constipation Relief:

Prunes are naturally rich in soluble fibre and sorbitol, which help promote healthy digestion and prevent constipation.

Heart-Healthy & Blood Sugar Friendly:

With cannellini beans providing plant protein and fibre, and prunes acting as a natural sweetener, these brownies help to stabilise blood sugar levels while supporting cardiovascular health.

Healthy Chocolate Brownies Recipe

Serves: 12
Prep Time: 10 minutes
Cook Time: 30–40 minutes

Ingredients:

• 500g cannellini beans, rinsed and drained

• 250g dried prunes

• 100g cocoa powder

• 2 tbsp flaxseeds + 100ml water

• 50ml coconut oil, melted

• 1/2 tsp baking powder

• 1/2 tsp bicarbonate of soda

• 1 tsp vanilla paste

• 1/2 tsp salt

• 100g dark chocolate chips (or substitute with raspberries or macadamias for freshness)

Method:

1. Preheat oven to 180°C (fan-forced). Line a baking dish with parchment paper.

2. Blend flaxseeds into a fine meal and soak in 100ml water for 10–15 minutes.

3. In a food processor, blend prunes until smooth.

4. Add cannellini beans, cocoa powder, baking powder, bicarbonate of soda, salt, vanilla, flaxseed mixture, and melted coconut oil to the food processor. Blend until smooth.

5. Fold through chocolate chips (or your choice of raspberries or macadamias).

6. Pour batter into the lined baking dish and smooth the top.

7. Bake for 30–40 minutes, or until a skewer inserted into the centre comes out clean.

8. Allow to cool completely before slicing and serving.

Nutrition Per Serving

Calories: 220 kcal

Protein: 7g

Carbohydrates: 30g

Fibre: 5g

Healthy Fats: 7g

These high-protein chocolate brownies are a delicious and nutrient-packed snack that supports female hormone balance, gut health, and bone strength. Perfect for meal prep, they make a great healthy snack for anyone looking to nourish their body while enjoying a sweet treat.

References

Hooshmand, S., Brisco, J. R., Arjmandi, B. H., Chai, S. C., & Hong, M. Y. (2017). Comparative effects of dried plum and dried apple on bone in postmenopausal women. Osteoporosis International, 28(12), 2973-2983. https://pubmed.ncbi.nlm.nih.gov/28422064/

Shahnazari, M., Mager, D. M., Weiler, H. A., & Habash, D. Y. (2022). The role of dried plums in modulating bone health: A review of preclinical and clinical studies. Nutrients, 14(13), 2702. https://pubmed.ncbi.nlm.nih.gov/35798020/

Strock, N. C., Brooks, L. S., Anderson, K. B., Bouzid, D., & Ferruzzi, M. G. (2022). The effect of prune consumption on bone turnover markers and bone mineral density in postmenopausal women. Journal of Nutrition, 152(5), 1338–1348. https://pubmed.ncbi.nlm.nih.gov/34978320/