Super Fudgy Chocolate Lava Brownies

If this is your first visit to my recipes, welcome! If you are a returner, thank you!

I am a true believer that the world of food should be open to a person and moderation in all things is a great way to live life, that’s why I specialize in creating macro-friendly recipes that are much easier to “fit” in moderation.

As you get to know me, you will find that all my recipes use a moderate to few amount of ingredients because I also believe that cooking should be stress free and not break the budget. I encourage that for all of my recipes you look into buying frozen rather than fresh to promote longevity of each food item if you do not use it again right away.

I would also love to hear your personal spin on any of my recipes! Have fun and please enjoy!

If you’re a chocoholic this one is for you! But seriously, who doesn’t want a warm brownie on a cold day? A thick one, not paper thin, I’ve always loved my brownies “cake like” if you know what I mean. As you have seen from my chocolate chip and peanut butter cookie recipe these two flavors are some of my top favorite sweet flavors. With any good sweet recipe, I always believe the batter is the best part! (You may catch me sneaking a few spoonfuls, but really it’s just to test it!)

Quick tip on all my sweets: you can use Swerve no calorie sweetener for baking and it holds it’s sweetness well but with my IBS I have to stay very far away from Swerve, so I use Monk’s Fruit. I find Monk’s Fruit bakes better than Stevia without the IBS reaction of Swerve. Monk's Fruit comes in a golden version (to mimic brown sugar), white version and powdered version for all your baking needs!

This recipe is suitable for bariatric patients, vegetarians, body builders, anyone who is practicing moderation or just someone looking for a delicious macro friendly dessert recipe for their next get together! With macros like that and no added sugar feel free to make these chocolaty delights more than once!

For more macro-friendly recipes, lifestyle posts and bodybuilding posts feel free to follow my Instagram @boho_nutrition!

Servings

Makes 15 Medium Brownies

Or

6 Huge Brownie

(Macros provided below)

Cookware required

13x9 Pan or 8x8 Pan

Prep Time

Approx. 10 min

Cooking Time

Approx. 30 min

Total Time

Approx. 40 min

Difficulty Level

Easy

Ingredients

For the Brownie

-1/4C(46g) liquid egg whites

-1 (~30g) scoop chocolate protein powder

-104g pb2 powder

-1 tsp baking powder

-1 Tbsp (20g) unsweetened apple sauce

-1/2C (122g) Canned Pumpkin

-3Tbsp (15g) Unsweetened cocoa powder

-1C No calorie sweetener of choice (I use Monk fruit)

For Lava

-1/3C 31g Cocoa powder

-1C No calorie sweetener of choice (I use Monks fruit)

-1/2C Water

I hope these become one of your go to sweets!

(everyone has different tastes and I respect that, please let me know how you feel if you try this recipe!)

Nutrition Facts

For 1/15th of the Pan (13x9)

Calories 30 kcal

Fat 1g

Carbs 3g

Protein 4g

Nutrition Facts

For 1/6th of the Pan (8x8)

Calories 60 kcal

Fat 2g

Carbs 6g

Protein 7g

Directions

Grease 13x9 or 8x12 pan with olive oil spray

Mix all brownie ingredients in a blender

Mix until well blended then pour into pan

Mix together dry lava ingredients , I use a whisk, break up any clumps to the best of your ability

Sprinkle dry lava mix over brownie batter evenly then drizzle water evenly over entire pan , use rubber spatula to cover any clumps with water

Cook for 30-35min (there will be some fluid on top that's what makes the lava, the more fluid you leave the more lava there will be)

Let brownies cool in pan on wire rack

Feel free to tell your friends all about my recipes, I’d appreciate it!

Tag me in any recipes you try!! @boho_nutrition

(I would love to hear your honest reviews positive or negative!)

Just a reminder: for more macro-friendly recipes, lifestyle posts and bodybuilding posts feel free to follow my Instagram @boho_nutrition!

Rhianon Condello RDN, BSN, RN