Healthy Diet

Primal (or) Keto Fudgy Brownies

Keto eating should always put nutrients first, but there’s nothing wrong with having treat recipes on hand for when you’re making the conscious choice to enjoy something sweet. This recipe offers it all—whole food, Primal friendly ingredients for whipping up either a Primal brownie batch…or a keto version. You’ll enjoy the rich texture and deep chocolate taste without the typical sugar rush.

Tips: This recipe has a primal option sweetened with dates and a keto option sweetened with a granulated monk fruit sweetener. Feel free to use Swerve in lieu of the monk fruit. These brownies are extra fudgy and taste even better after being refrigerated, so we highly recommend allowing them to cool, cutting them and then placing them in the fridge for a few hours or overnight before enjoying.

Servings: 12 Brownies

Prep Time: 15 minutes

Cooking Time: 20 minutes

Ingredients:

Primal Brownies Ingredients:

¼ cup Salted Butter
3.5 oz. (100g) 70% Chocolate, chopped
1/4 cup Full Fat Coconut Milk
10 Dates, soaked (we used Deglet Nour dates)
1 tsp. Vanilla Extract
1/2 cup Almond Flour
5 Tbsp. Cacao Powder
Pinch of Espresso Powder, optional
2 Large Eggs

Keto Brownies Ingredients:

5 Tbsp. Salted Butter
3.5 oz. (100g) 85% Chocolate, chopped
5 Tbsp. Cacao Powder
1/2 cup Almond Flour
¼ cup Granulated Monk Fruit Sweetener or Swerve
5 Tbsp. Coconut Milk
1 tsp. Vanilla Extract
Pinch of Espresso Powder, optional
2 Large Eggs

Instructions:

Primal Option:

Preheat your oven to 350 degrees Fahrenheit.

Set up a double boiler by filling a pot with a few inches of water and placing it over medium heat. Once it begins to boil, reduce to a simmer and place a heat-safe bowl on top of the pot. Add the chopped chocolate and butter to the bowl and gently mix using a spatula until the mixture is melted.

Soak the dates in hot water for at least 10 minutes. Drain the dates and add the dates, coconut milk and vanilla extract to a food processor. Blend until the mixture is fairly smooth, making sure to stop the processor occasionally to scrape down the sides. Add the chocolate and butter mixture and pulse a few more times. Add the almond flour, cocoa powder and espresso powder and pulse until combined. Add the eggs and blend until smooth.

Pour the brownie batter into a greased or parchment lined baking dish (the one we used was about 7”x7” but made fairly thick brownies, so you can also use a larger dish). Feel free to top with chopped chocolate or walnuts. Bake for approximately 20 minutes, or until the center is fairly firm. Allow the brownies to fully cool before slicing.

Keto Option:

Preheat your oven to 350 degrees Fahrenheit.

Set up a double boiler by filling a pot with a few inches of water and placing it over medium heat. Once it begins to boil, reduce to a simmer and place a heat-safe bowl on top of the pot. Add the chopped chocolate and butter to the bowl and gently mix using a spatula until the mixture is melted. Remove the bowl from the heat.

To the bowl, whisk in the monkfruit sweetener, and sift in the almond flour and cocoa powder. Add the coconut milk, vanilla extract and espresso powder. Whisk the eggs in a small bowl and fold them into the brownie batter.

Pour the brownie batter into a greased or parchment lined baking dish (the one we used was about 7”x7” but made fairly thick brownies, so you can also use a larger dish). Feel free to top with chopped chocolate or walnuts. Bake for approximately 18-20 minutes, or until the center is fairly firm. Allow the brownies to fully cool before slicing.

Primal Brownie Nutrition Information (1/12 of pan):

Calories: 159
Total Carbs: 10 grams
Net Carbs: 8 grams
Fat: 12 grams
Protein: 3 grams

Keto Brownie Nutrition Information (1/12 of pan):

Calories: 149
Total Carbs: 5 grams
Net Carbs: 2 grams
Fat: 13 grams
Protein: 4 grams

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