My Kitchen

- handmade -

- @karenthomaspt -



protein brownies

Nutritionally DENSE*


Just for you

*LUXURY range

Not all brownies are created equally...

The *risk of cardiovascular disease by eating 100g of cocoa rich chocolate a day, could be reduced by a massive 21%*British Medical Journal, 2004. Happy days!

I have spent lots of time reading, researching and experimenting in my kitchen. My intention was initially to provide my son with nutritional dense but delicious treats, so as a mum I could feel guilt free.  But my bakings soon got into the hands of my friends and fitness family....  

All my protein brownies are made using quality ingredients and grass fed whey. The Luxury range uses a number of organic ingredients to offer guilt free bakes.

How do I choose?

I prefer to I bake with 70%+ dark chocolate.  The flavanols in cocoa, dark chocolate, provide protection from environmental toxins and reportedly prevent fat-like substances in the bloodstream from clogging the arteries.  Plus there is the added bonus of magnesium - apparently the most deficient mineral in the Western world.   The minerals present in cacao (which are generally destroyed when processed into chocolate) include, calcium, fibre, zinc, copper, iron and potassium.  Milk and white chocolate have virtually none of these health benefits.  Not to mention they are filled with extra sugar and fat.  Cheaper brands of dark chocolate may replace good quality cocoa butter with milk fats, hydrogenated oils and/or excess sugar.  

Butter is a rich source of Vitamin A and contains vitamins E, K and D.  It is a source of monounsaturated fat as well as antimicrobial fats, including lauric acid, which inhibits many pathogenic viruses.  Organic grass fed butter also offers the benefits of the animals' diet; omega-3s can be virtually absent from grain-fed animals.

Raw organic coconut oil has a high smoke point and is highly resistant to oxidation.  Coconut oil is also known for its ‘healthy’ fats of MCTs (medium chain triglycerides).  Although not 100% MCTs, coconut oil is metabolised slightly differently by the body and therefore may be more easily digested than other fats (i.e. long chain triglycerides).  MCTs (in particular the lauric acid predominate in coconut oil) are also reported to have antimicrobial, antibacterial and antiviral effects.  Coconut butter is also an important ingredient in my kitchen.

I have recently created a lower fat brownie option, using Extra Virgin Olive oil or British Rapeseed oil & baked at a low temperature. Extra Virgin Olive Oil is about 76% monounsaturated, 14% saturated & 10% polyunsaturated fats, making it more resistant to oxidation & an alternative for those looking to decrease their saturated fat intake.

Not only are eggs a perfect source of protein, but I love that they are packed with vitamins, nutrients and choline (essential for cardiovascular and brain function).  Organic chickens not only have a higher standard of welfare, but they must eat certified organic, grass-fed diets, avoiding genetically modified feeds.  They can’t consume pesticides or artificial fertilisers.  The routine use of antibiotics is also banned by organic standards.

I only use European sourced whey from grass fed cows. Diets rich in protein help people feel fuller for longer and more satiated.  Whey protein also contains glutathione, which is an antioxidant; just another little bonus. 

The delicious indulgence of a brownie, while simultaneously hitting your macros

If you can't tolerate or simply don't want whey protein powder in your brownies, that is not a problem.  I can bake whey-free brownies too using gluten free flour.


Organic coconut sugar, molasses, Canadian maple syrup and/or raw, unfiltered honey are often my staple carbohydrate sources.  Coconut sugar is lower on the Glycemic Index and contains the fibre inulin, which amongst other things may help slow glucose absorption. It is also gluten free.


Pure Canadian maple syrup has not been treated with enzymes, chemicals or preservatives and offers high levels of manganese and riboflavin. Raw, unprocessed, unfiltered honey is a similar ‘real’ food.  Offering nutrients and even flavonoids.  I considerably limit options where phytonutrients and enzymes have been destroyed by pasteurisation and high-heat processing. Molasses contains all the nutrients from the raw sugar-cane plant and Blackstrap molasses is even more of a nutritional powerhouse.


If extra sweetness is required I use Stevia, a highly purified extract of Stevia called Rebaudioside; 100% Stevia powder.

*It is important to note that all brownies, blondies, cookies & flapjacks are baked in a kitchen with allergen sources present.

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