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  1. #1
    Registered User and86's Avatar
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    Cool Low Carb, High Protein Brownie!

    Hey guys, new to the forum here and thought I might just share a recipe as a way to introduce myself. I will take no credit for this recipe what so ever as I got it off a friend, so if you guys have tried it already I apologize.

    Ingredients:


    1 egg

    1 scoop chocolate protein powder

    couple of tbsps( I used 2) of natural peanut butter



    crack the egg in the coffee mug, add the powder and the peanut butter. Mix it hard until you get a nice creamy batter (add a lil water if needed to help mix). Microwave it for 1 min. It will spill over the mug a bit but don't worry it will be solid by then. Top it up with what ever you feel like. Simple, easy and protein rich! Enjoy!


    Just remembered the Nutrition Facts, these will vary depending on your protein powder and peanutbutter I guess.

    1 Serving ( a coffee mug)

    Cals: 228

    Fat: 11g

    Carbs: 4g

    Protein: 56.3g
    Last edited by and86; 03-25-2010 at 10:14 AM. Reason: more info
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  2. #2
    Registered User slovak84's Avatar
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    Dude, I love you awesome! I needed some protein power up and this is sooo easy
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    Registered User paolo234's Avatar
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    took me a while to master this, w/o getting the brownie to be too dry and spongey. Either i make this, or i make a sludge brownie, and honestly, i think sludge brownie taste better than this. But it depends, i used to microwave my brownies for 1 min 15-20 sec, usually comes out spongey and dry, but i microwaved some sludge for min, and it came out pretty good just my 2c.
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  4. #4
    Registered User slovak84's Avatar
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    Nice, I did it with my vanilla ice protein powder and it tastes good as well :-) it's a bit dry,but.. I drink water with it and it's awesome
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  5. #5
    Registered User and86's Avatar
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    yeah there is a risk of dryness. I'm still trying to perfect it to get the least amount of sponge texture as possible. You could try to top it with some low fat low sugar cool whipping cream and that should help with the dry taste
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  6. #6
    Registered User slovak84's Avatar
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    which ingredient makes it dry? yolk?
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  7. #7
    Registered User and86's Avatar
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    would guess it would the PB and protein powder, I only have crunchy atm so that probably adds to the dryness. Anyways I stubled over some other recipes not really Keto so thats why haven't put them up. If you are interested ill send them later
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    Registered User serra119's Avatar
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    great lil snack i just made it... it came out good
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  9. #9
    Registered User and86's Avatar
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    for those of you who found it a bit dry. I just made it again but insted of putting in the microwave I just put it on the frying pan. Came out much better not as a dry and more flavour. Try it out and see if you like it better!
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  10. #10
    Registered User serra119's Avatar
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    Originally Posted by and86 View Post
    for those of you who found it a bit dry. I just made it again but insted of putting in the microwave I just put it on the frying pan. Came out much better not as a dry and more flavour. Try it out and see if you like it better!
    frying pan? explain this?
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  11. #11
    Registered User and86's Avatar
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    and86 is offline
    ummm ok.

    heat the pan/skillet on medium heat add some non-fat cooking spray. Put the batter on the pan, make a pancake like shape. Seeing bubbles on the up side of the batter is good. when the bottom is hard enough flip it and fry the other side.
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  12. #12
    Registered User heroforhire's Avatar
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    For the moistness problem, I added a tbsp of peanut oil. Worked great. Also tried with olive oil and it worked just as good. You couldn't really taste it anyway.
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  13. #13
    sans soleus Mastodonic's Avatar
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    I've been having a bit of luck combating the spongy consistency by adding a bit of heavy cream and not over mixing. If it's too smooth it's going to come out dense and spongy, try keeping it mixed but lumpy.
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  14. #14
    gym junkie ;) russian_bear's Avatar
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    just tried it, very simple and quick recipe so thats deff an advantage. turned out pretty damn tasty! i used PowerWhey Chocalate Peanut Butter Swirl protein powder + 1.5 tbsp of natural peanut butter i liked ittt

    however my brownie turned out to be a little bit dry, so imma try adding olive oil next time or more water=)

    good stuff man!
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  15. #15
    Registered User Buttersrugby's Avatar
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    I used some Optimum Nutrition Whey Chocolate, some Smuckers All Natural PB, 1.5 packets of Splenda, and a drizzle (veerrry small) of peanut oil.

    Ceramic Mug. 1 min even. Came out fluffy and moist. Even my gf who thinks I eat like an Alien on a keto diet was impressed with it.

    Delicious. Now I must try the PB crepes.
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  16. #16
    Registered User whitie143's Avatar
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    this is so good. Im in love. Thank you
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  17. #17
    Registered User gymbeam's Avatar
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    just had this, Awesome!

    as i got to the bottom i did see the moisture problem but i still fink its great!
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  18. #18
    You Are What You Eat. PeanutButterBan's Avatar
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    Originally Posted by gymbeam View Post
    just had this, Awesome!

    as i got to the bottom i did see the moisture problem but i still fink its great!
    I get this as well. I like to add a little skim milk or some SF syrup just to keep it moist.

    Dollop of greek yogurt works nicely as well depending on the flavor of whey.
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  19. #19
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    For me the taste wasn't great, but it was all about the texture. I really needed that - Thanks.
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  20. #20
    Registered User and86's Avatar
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    glad to see so many enjoy the receipe. It is nothing too fancy but its quick and easy! And yes adding any sort of oil or maybe even heavy cream to it will help on the dryness problem.
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  21. #21
    nO-doubt 150% 4ca_mma's Avatar
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    damn boy...what protein do you use?!?!?! 40g protein per scoop?
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    yummy treat! Thanks for posting.

    for the record though, I do not think the nutritional info provided above in the first post is accurate. Mathematically, it is not possible. 11g fat, 4 g carb, and 56.3 protein does not amount to 228 calories. It would be 340 calories according to those macros.

    I ran this recipe through fitday and came up with:

    364kcal
    21g fat
    7.4 carbs
    39.3g protein
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  23. #23
    Registered User and86's Avatar
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    yeh i have been thinking about that, i ran it through dailyburn and thats the numbers it got me! ill double check them
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  24. #24
    Head up till u fed up Zody's Avatar
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    Can we skip the protein powder and add some cocoa powder instead??

    I cannot afford for whey. Will give it a shot pretty soon
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    Registered User Prime2010's Avatar
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    Gonna have to give this one a go later, love nice easy tasty recipes

    Thanks
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    tried this last night,did come out abit dry,but abit of double whipped cream on it and it was lovely.

    it just hit the spot thanks.
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  27. #27
    Doesnt even lift BigD_SEVA's Avatar
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    uhh i dont think i did it right.... mine looks like a very rotund turd

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    Registered User and86's Avatar
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    Originally Posted by BigD_SEVA View Post
    uhh i dont think i did it right.... mine looks like a very rotund turd

    Lol well to be honest that looks better than what I get! Mine is much more drier. You can experiment with the time in the microwave.
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    Originally Posted by Zody View Post
    Can we skip the protein powder and add some cocoa powder instead??

    I cannot afford for whey. Will give it a shot pretty soon
    Sorry for late reply, I tried it with cocoa powder and it didnt help on the dryness problem. Bare in mind I probably added too much of it in the mix. Give it a try put just dont go over board, think less is more in this case. Or just add some cream to the mixture, maybe that will help. Hmmmm I think I will try that later! let me know how it turns out!
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    Changed marcos

    Just got my fitday account and put it all in and yes....macros are off, doh! Sorry about that, dunno what that other programme did anyways consider the new ones the right one. Sorry about the mess up.

    As meredithp1 said:

    364kcal
    21g fat
    7.4 carbs
    39.3g protein

    much more accurate! Thanks meredithp1!
    Last edited by and86; 05-28-2010 at 12:11 PM.
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