kidney bean brownies
These brownie bites feel deeply chocolatey and indulgent, but they work a lot harder for kids than most packaged treats. The kidney beans add fibre, iron, and plant protein, while the nut (or seed) butter and dark chocolate help make them more satisfying and blood sugar-friendly. They're soft, fudgy, freezer-friendly, and a great way to turn pantry staples into something that genuinely feels like dessert.
- 1 can red kidney beans (400g), drained and rinsed very well
- ⅓ cup nut butter (almond, peanut, or cashew) OR sunflower seed butter for nut-free
- 2 tbsp milk of choice
- ¼ cup coconut oil, melted
- ⅓ cup maple syrup
- ½ cup dark chocolate (70%), melted and slightly cooled
- ½ cup unsweetened cocoa powder
- 1 egg
- 1 tsp vanilla extract
- ½ tsp baking powder
- ¼ tsp salt
- ¼ cup chopped walnuts OR pumpkin seeds for nut-free
Preheat the oven to 180°C. Line a small baking dish or loaf tin with baking paper.
Add everything except the walnuts or pumpkin seeds to a blender or food processor.
Blend until completely smooth. Really smooth. Kidney beans need a little extra blending to disappear properly.
Stir through the chopped walnuts or pumpkin seeds.
Let the batter rest for 10 minutes to help the texture become more brownie-like.
Pour into the prepared tin and smooth the top. Sprinkle with flaky salt if using.
Bake for 22–26 minutes, or until the centre is just set and a toothpick comes out mostly clean.
Let cool fully before slicing. They firm up significantly as they cool.
- More fibre and protein than standard brownies
- Kidney beans provide iron, fibre, and longer-lasting energy
- Healthy fats help make these more satisfying and blood sugar-friendly
- Great freezer snack for busy weeks
- A practical way to introduce legumes in a familiar format
These become even fudgier after chilling. Store in an airtight container.
For best texture and flavor. Can be kept longer if well-sealed.
there's a reason these recipes work so hard for kids
They're all built around The Lunchbox Formula™ — the simple framework for packing food that helps kids get through the school day in one piece.
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