I am going to experiment with making sweet potato "brownies" tonight, looking for culinary feedback

Geocitiesuser wrote: »

Well, I'm super proud of myself. I have invented a low calorie protein cake that is extremely flexible and tastes... in my opinion, pretty damn good!

The recipe is good enough I'm tempted to give it it's own post.

I was getting bored of chocolate and today went for a cinnamon flavor (cinnies? Not quite as brownies? tannies even?) After I list the cinnamon version I'll detail how to make chocolate underneath, the macros will end up very similar, and there's no weird ingredients everything can come from your local supermarket. Here's the pics so you know what you're getting into. I'll definitely be making these again using this recipe.



Close up of the texture (a little dry on the edges, I wouldn't over cook these, but surprisingly cakey for yogurt)



These are the stats WITHOUT frosting for the whole thing. (Frosting adds 80 cals, 17g protein, 3g carbs)





Let's call these french toast brownies for now:

The cake part:

- 400g non fat greek yogurt
- 2 scoops cinnamon flavored whey (I used quest cinnamon crunch) (about 60g)
- 2 tablespoons cinnamon (about 12g)
- 1 squirt carey's sugar free syrup, about 2tablespoons for me, more or less depending on preference (this is the sweetener)
- 1 large egglands best egg (or farm fresh egg if you have)
- 1 tblspn-ish of vanilla extract
- 1 teaspoon baking powder
- non stick spray
- 8x8 cookware

The frosting:

- 50g non fat greek yogurt
- 15g vanilla casein (or vanilla whey of your choosing)


Instructions:

- Preheat oven to 350
- combine all ingredients and mix well. I just used a spoon
- Spoon into lightly greased/sprayed cookware
- bake at 350 degrees for 25-30 minutes or until toothpick comes out clean. (mine took 27 min)
- Once the cookware starts too cool, carefully remove it and let it finish cooling on a wire rack, this is important, if you don't let it cool on a wire rack it will be very 'wet' from the yogurt

Frosting instructions:

- Mix in bowl. Add more yogurt, protein, or a splash of liquid (water/vanilla/whatever) if you need to play with consistency. I ended up using almost 50g and 15g exactly.

Once cool spread on frosting and enjoy!

---

Chocolate brownie version with peanutbutter frosting

Same instructions, very similar macros, different ingredient list:

The cake part:

- 400g non fat greek yogurt
- 2 scoops chocolate flavored whey (about 60g)
- 3 tablespoons unsweetened coco powder (about 18g)
- 2 tablespoons PB2 powder (about 12g)
- 1 large egglands best egg (or farm fresh egg if you have)
- 2 tblspn-ish of davinci 0cal chocolate syrup or sugar free choco syrup of your choice. More or less to taste (This is the sweetener)
- 1 teaspoon baking powder
- non stick spray
- 8x8 cookware

The frosting:

- 50g non fat greek yogurt
- 15g pb2 powder


---

For people using freedom units, this is all based off 1lb of greek yogurt. A 2lb greek yogurt will net you two whole trays with frosting. (450g to a pound)

Geocitiesuser wrote: »

Well, I'm super proud of myself. I have invented a low calorie protein cake that is extremely flexible and tastes... in my opinion, pretty damn good!

The recipe is good enough I'm tempted to give it it's own post.

I was getting bored of chocolate and today went for a cinnamon flavor (cinnies? Not quite as brownies? tannies even?) After I list the cinnamon version I'll detail how to make chocolate underneath, the macros will end up very similar, and there's no weird ingredients everything can come from your local supermarket. Here's the pics so you know what you're getting into. I'll definitely be making these again using this recipe.



Close up of the texture (a little dry on the edges, I wouldn't over cook these, but surprisingly cakey for yogurt)



These are the stats WITHOUT frosting for the whole thing. (Frosting adds 80 cals, 17g protein, 3g carbs)





Let's call these french toast brownies for now:

The cake part:

- 400g non fat greek yogurt
- 2 scoops cinnamon flavored whey (I used quest cinnamon crunch) (about 60g)
- 2 tablespoons cinnamon (about 12g)
- 1 squirt carey's sugar free syrup, about 2tablespoons for me, more or less depending on preference (this is the sweetener)
- 1 large egglands best egg (or farm fresh egg if you have)
- 1 tblspn-ish of vanilla extract
- 1 teaspoon baking powder
- non stick spray
- 8x8 cookware

The frosting:

- 50g non fat greek yogurt
- 15g vanilla casein (or vanilla whey of your choosing)


Instructions:

- Preheat oven to 350
- combine all ingredients and mix well. I just used a spoon
- Spoon into lightly greased/sprayed cookware
- bake at 350 degrees for 25-30 minutes or until toothpick comes out clean. (mine took 27 min)
- Once the cookware starts too cool, carefully remove it and let it finish cooling on a wire rack, this is important, if you don't let it cool on a wire rack it will be very 'wet' from the yogurt

Frosting instructions:

- Mix in bowl. Add more yogurt, protein, or a splash of liquid (water/vanilla/whatever) if you need to play with consistency. I ended up using almost 50g and 15g exactly.

Once cool spread on frosting and enjoy!

---

Chocolate brownie version with peanutbutter frosting

Same instructions, very similar macros, different ingredient list:

The cake part:

- 400g non fat greek yogurt
- 2 scoops chocolate flavored whey (about 60g)
- 3 tablespoons unsweetened coco powder (about 18g)
- 2 tablespoons PB2 powder (about 12g)
- 1 large egglands best egg (or farm fresh egg if you have)
- 2 tblspn-ish of davinci 0cal chocolate syrup or sugar free choco syrup of your choice. More or less to taste (This is the sweetener)
- 1 teaspoon baking powder
- non stick spray
- 8x8 cookware

The frosting:

- 50g non fat greek yogurt
- 15g pb2 powder


---

For people using freedom units, this is all based off 1lb of greek yogurt. A 2lb greek yogurt will net you two whole trays with frosting. (450g to a pound)

Geocitiesuser wrote: »

Yes, the calories macros are very similar, just a little bit more. You'll still want to calculate your individual ingredients since things like eggs can vary (egglands best are 60 cals, store brand sometimes 75). There's also a difference in cals for the coco vs cinnamon (60 cals vs 30) etc.

@JohnnyPenso Awesome! I'm glad to hear they came out good. I've been fumbling in the kitchen for weeks trying to get this right lol. I added the PB2 to the mixture to add body, not so much flavor but adding more coco would probably have the same effect.

Just an interesting note looks like Layne norton has a similiar-ish recipe that uses creamcheese as the base and adds more fat and dry powder (also more calories): http://proteinpow.com/2012/08/the-best-low-carb-protein-brownies-in.html

I like the macros on this greek yogurt based recipe better.

@MichSmish Please post feedback if you make this recipe!

I'll keep tweaking based on people's feedback to get it 'just right', but right now this seems to be a pretty good recipe as is. Who'da thunk greek yogurt could cake up like that?

Italiana_xx79 wrote: »

I am still trying to find a really good chocolate cake/brownie recipe to use with my chocolate protein power. I usually make pancakes that come out really well using canned pumpkin. I ordered a bunch of chocolate protein powder that should be here by this Friday. If I can't find a good brownie/cake recipe, I may just have to use the same recipe that I use for pancakes and just swap out the vanilla protein powder for the chocolate.