Of which 9.5 g sugars and 2.5 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Potassium (banana) · Complete protein (egg) · Choline (egg)
Allergens gluten (oats), egg, peanuts, milk, tree nuts
Baked oat brownie
A soft oven-baked brownie with a chocolate protein sauce on top.
Ingredients
- 1 ripe banana (118 g / 4 oz)
- 1 egg (50 g / 1¾ oz)
- 20 g (¾ oz) reduced-fat cocoa powder
- 4 tbsp oats (40 g / 1½ oz)
- 30 ml (2 tbsp) unsweetened almond milk
- ½ tsp baking powder (2 g)
- salt, to taste
- sugar, to taste — optional; no added sugar: sweetener to taste
- 30 g (1 oz) low-fat Greek yogurt — for the sauce
- 20 g (¾ oz) chocolate protein powder — for the sauce
- 1 dessert spoon (10 ml) reduced-fat cocoa powder (7 g) — for the sauce
- chopped peanuts, to taste — optional, for the topping
Method
- Preheat the oven to 180 °C (350 °F) or the air fryer to 170 °C (340 °F).
- Mash the banana well in a bowl, add the egg and almond milk and mix until smooth. If you prefer, use the immersion blender.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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