Introduction: Healthy Hi Protein Brownies!

About: I am author of the best selling book, “The Power of Personality Types in Love and Relationships,” a wellness coach, an instructor in various forms of martial arts and meditation, a former kickboxin…

Healthy Protein Brownies / Cake Mix

Healthy protein brownies and cake style bars – This is the third protein bar video, and this one is the closest I’ve found to a cake or brownie substitute replacing unhealthy commercial brands for people eating on the go or looking for a healthy snack. See part 1 & 2 for a Peanut butter and a date and banana option. (both non-bake)

Unlike the others 2 protein bars, this one we’re going to bake. All ingredients are healthy for children as well, and they love it, especially since there is almost no limit to how much they can eat. See below from more info on Whey protein and children and also why I don't like oatmeal.

Ingredients (All Links Below) (dry) 1 cup flour (coconut flour preferred) 2 scoops whey 2-3 tablespoons raw cacao ¼ teaspoon Pink Salt ½ teaspoon baking soda (wet) 3 whole organic pastured eggs 1 tablespoon lo han sweetener (or honey or stevia) ½ cup coconut or almond milk

Cook Time - 20 to 30 minutes at 350 degrees.

Optional extra ingredients to add:

2 Tablespoons - Chia seeds, 1.5 tablespoons - maca root, ½ - 1 cup Walnut pieces


2 cups Cashews in a blender with 2-3 oz. coconut water or milk, or ¾ cup cashew butter with 1 or 2 ounces of coconut milk or water.

Equipment - 2 bowls, mixing spoon, and a Pyrex dish to cook in Start by preheating oven to 350 degrees

Ingredient Options:

Flours: You can split up flours (as I did in the video) or use all of any of these three by themselves (1 cup total) : - Coconut flour - gluten free - Buckwheat – gluten free - Oat flour

Protein options: I prefer whey protein – 2 scoops - I like hemp protein powder for it’s nutritional value but it doesn’t taste great in this recipe. Go with a vanilla or plain flavor option if you prefer a different protein.

Blueberries – You can use other berries or any berry flavor baby food as well

Sweetener - 1 tablespoons of lo han. - or maple syrup, or honey, ½ cup of stevia,

Milk – Can use coconut, almond, cow or goat milk, water, or whey from kefir.

Use coconut oil or butter on the dish – glass is best because the metal pans get hotter and could burn it.

After 15-20 minutes cooking check with toothpick to see if it’s still too moist on the inside. Wait until they are completely cool, then cut in squares.

Links for products: (click photos for links)

Whey protein

healthy protein brownies buckwheat healthy protein brownies


healthy protein brownies

pink salt healthy protein brownies

Chia seeds

Lo han healthy protein brownies

Maple syrup

Baking soda

Coconut flour

Coconut milk

Coconut almond milk

Toppings – crushed peanuts


raw cacao

Almond flour

ceylon cinnamon

Vanilla extract

For Non-bake protein energy bars:See Part 1 & 2 – Peanut butter base (easiest) or Date and Banana Base.

Whey Protein For Kids:

Whey promotes growth, development of muscles, is conductive to hormone production, aids in weight loss, boosts immunity, and whey is probably the best one because it’s easiest on the digestive tract. Growing children (ages 6 and 15) do need some protein, but no more than half a gram of protein per pound of body weight. (Example: a 70-pound child needs 35 grams of protein per day) And that’s for very active children. With a balanced diet, protein powder is not necessary since they can get enough from meat, chicken, fish, eggs, cheese and yogurt/kefir etc. However I love this one because it replaces cake and other sugar heavy deserts that children definitely don’t need and it detrimental to their health.

Children who can benefit from added protein supplements:

  • - Children with nutritional deficiencies – Short term supplementation with protein powder for those with a protein deficiency can be beneficial since it will not add too many calories to their diet leading to obesity.
  • - Children who don’t eat well – Children become addicted to fried foods, wheat, sugary foods and other aspects of the standard American diet (S.A.D.) This can be beneficial for them.
  • - Children of vegetarian parents – vegetarian diets for children can be dangerous if not done correctly and the minerals in protein in meat and poultry are important for growing bodies.
  • - Children who are very active or athletes – this is usually given by a coach or nutritionist given a special diet based on activity to keep the muscles in great condition.

Whey is safe for any child that doesn’t have milk or dairy allergies, because it’s a natural product of cheese making. In fact many infant formulas contain whey protein. And human breast milk is 60% whey

The Case against Oatmeal (& oat flour)

Oats are a good source of fiber, contain vitamins, minerals and antioxidants, and are a source of protein and complex carbohydrates. This is only when it’s plain – not with anything added like sugar. Instant oat usually have added ingredients especially the flavored ones.

However, oatmeal is actually rapidly converted to sugar, and even without any added sugar or fruit, you will still experience high blood sugars. You can lower the glycemic load of oatmeal by combining it with a little lean protein, such as milk, protein powder, or some kefir or yogurt. Healthy fats are another fantastic option such as chopped walnuts nuts, ground flaxseeds, olive oil, pastured butter or animal fats.

Oatmeal is also high in empty carbs, phytic acid and many people, especially those with sensitive insulin response, have a significant surge in blood glucose after eating oatmeal.

Baking Soda

To learn more about eating baking soda, differences in healthy acids & non-health acids and how baking soda can help intensify exercise click on this blog:

For more healthy snacks see my videos on:

- How to make a healthy chocolate

- How to make an herbal popcorn.

- How to make Ice Cream

- How to make protein bars

- How to make kale chips