Of which 5.5 g sugars and 3.9 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 Calcium (yogurt) · Complete protein (egg)
Allergens egg, milk
Microwave protein brownie
A chocolate treat ready in 6 minutes, no oven.
Ingredients
- 120 g (4 oz) low-fat Greek yogurt
- 1 egg (50 g / 1¾ oz)
- 20 g (¾ oz) reduced-fat cocoa powder
- 20 g (¾ oz) chocolate protein powder
- 60 g (2 oz) low-fat Greek yogurt, for the sauce — optional, not included in the macros
- 15 g (½ oz) chocolate protein powder, for the sauce — optional, not included in the macros
Method
- Whisk the Greek yogurt with the egg in a bowl until smooth.
- Add the cocoa and protein powder and stir until you have a smooth batter with no lumps.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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