Craving a rich, fudgy brownie without the guilt? Look no further! These keto sweet potato brownies offer a delectable treat that's secretly healthy. Imagine a brownie that tastes just as decadent as the "real thing," but boasts no added sugar and features a superfood vegetable packed with vitamin C. It might sound too good to be true, but these brownies deliver on both flavor and nutrition.
The Rise of Sweet Potato Brownies
Brownies with sweet potato have been gaining popularity in the healthy eating world, and for good reason. These brownies offer a unique way to indulge your sweet tooth while incorporating nutrient-rich ingredients.
Key Ingredients and Their Benefits
This recipe relies on a few key ingredients to achieve its perfect balance of flavor and health:
- Sweet Potato: The star of the show! Sweet potato adds natural sweetness and bulk to the brownies, making them wonderfully moist and fudgy.
- Dates: Medjool dates, known for their large size, soft texture, and rich caramel notes, work with the sweet potato to provide the perfect amount of sweetness.
- Almond Flour: Ground almonds (also known as almond flour in the US) create a delicious and gluten-free base for the brownies.
- Cocoa Powder: The essential ingredient for that irresistible chocolate flavor. Any type works well, including raw cacao powder, Dutch process, or regular unsweetened cocoa powder. For a richer taste, cacao powder is recommended.
- Eggs: These act as a binder and help to make the brownies fluffier. Room temperature eggs are best for baking. Flax eggs can be used as a substitute.
- Coconut Oil: Adds dairy-free richness to the brownies. Vegan butter can be used as a substitue.
- Baking Powder: A small amount of baking powder acts as a leavening agent, giving the brownies just the right amount of rise without becoming cakey.
- Maple Syrup: A sticky sweetener, especially for pairing with sweet potatoes.
Step-by-Step Guide to Baking Sugar-Free Sweet Potato Brownies
Here's how to create these delicious and healthy brownies:
- Prepare Sweet Potatoes: Preheat the oven to 350°F (180°C). Peel the sweet potatoes, chop them into pieces, toss in a little oil, and roast in the preheated oven for 20 minutes or until they are very tender. Alternatively, you can wash the sweet potato, poke some holes in it, and microwave for about 8 minutes, flipping halfway through. Let them cool. You can also cook the sweet potato by peeling, cutting into chunks, and steaming or boiling until tender.
- Blend the Base: Blend the cooked sweet potato and pitted dates in a food processor until smooth.
- Combine Ingredients: Add the remaining ingredients (almond flour, cocoa powder, eggs, coconut oil, baking powder, vanilla extract or a pinch of sea salt) and mix until well-combined.
- Bake: Pour the brownie batter into a small (approximately 10x7 inch or 8x8 inch) baking tin lined with parchment paper. Bake for 25-30 minutes, or until the top has set and the inside is still gooey and moist. Insert a digital thermometer into the center of the brownies and wait until the numbers stop moving to get an accurate read on their temperature. Brownies are best when baked to an internal temperature of 180 degrees Fahrenheit.
- Cool and Cut: Let the brownies cool completely before cutting to allow them to firm up.
Tips for the Perfect Sweet Potato Brownies
- Don't Over-Bake: Take the brownies out of the oven when the inside is still a little soft. They will firm up as they cool.
- Roasting for Flavor: Oven-roasting the sweet potatoes brings out their flavor. They become golden on the edges and caramelize.
- Cool Completely: The brownies are very soft straight out of the oven, so be sure to let them cool fully before cutting.
Flavor Tweaks and Add-Ins
Get creative with these flavor variations:
Read also: Easy Low-Carb Cheese Crackers
- Vanilla or Sea Salt: Add ½ tablespoon of vanilla extract or a pinch of sea salt to enhance the flavors.
- Chocolate Chips or Cocoa Nibs: Deepen the chocolate experience with sugar-free chocolate chips or cocoa nibs.
- Nuts: Stir in a ¼ cup of chopped walnuts or pecans for added texture.
- Sweet Potato Cheesecake Brownies: Create a cheesecake swirl using a keto cheesecake brownies recipe.
- Peppermint Twist: For a holiday vibe, add a couple drops of peppermint extract and top with crushed candy canes.
Addressing Dietary Concerns
- No Dates: To lower the net carbs in this recipe, omit the dates and use ⅓ cup of granulated sweetener instead. This can lower the net carbs to around 7.4g per brownie.
- Vegan Sweet Potato Brownies: Replace the eggs with flax eggs for a vegan option.
- Nut-Free Brownies: Swap sunbutter or your favorite allergy-friendly alternative for the peanut butter or almond butter.
Can You Taste the Sweet Potato?
The beauty of this recipe is that you won't really taste the sweet potato! The brownies taste chocolatey and sweet. However, they are still much lower in carbs than regular brownies made with wheat flour and sugar.
Sweet Potato Brownies and Diabetes
As a diabetic, you may want to consider swapping the dates with a sugar substitute, as mentioned in the substitutions section. Dates have a low glycemic index, and a smaller portion of this recipe may fit into your diet plan.
Family-Friendly and Kid-Approved
These brownies are a hit with kids! They'll love the taste, and you'll love that they're getting a dose of good nutrition in the form of a fun, sweet treat.
Serving and Storing Your Brownies
- Serving Suggestions: Cut the recipe into 12 large brownies or 24 smaller squares. Enjoy them as they are, or warm them gently in the microwave and serve with a scoop of sugar-free vanilla ice cream.
- Storage: Sweet potato brownies stay fresh in an airtight container on the kitchen counter for up to 2 days or in the fridge for up to 5 days.
- Freezing: You can also freeze them for up to 3 months! Pre-slice them into squares for easy single-serving access.
Why Sweet Potatoes in Brownies?
Sweet potatoes offer numerous benefits:
- Nutrient-Packed: They are full of beta-carotene, which supports healthy vision, and promote a healthy gut.
- Natural Sweetness: They make these Paleo brownies fudgey and sweet without adding any additional sugar!
- Moisture and Bulk: Sweet potato puree adds moisture and bulk to a brownie, which helps take the place of oil (or butter) and also flour.
Flourless Sweet Potato Brownies
These flourless sweet potato brownies are even easier because they’re made with only four ingredients.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients
- Sweet potatoes: 2 medium or 1 large
- Cocoa powder: High-quality cocoa powder, or unsweetened 100% cacao
- Almond butter: Go for the most inexpensive creamy almond butter
- Chopped chocolate: This is optional, but I HIGHLY recommend adding it, as it makes these taste more like traditional brownies.
- Maple Syrup
Instructions
- Cook the sweet potatoes. Use a fork to pierce several holes into the sweet potatoes, then place them on a microwave-safe dish and microwave for 6-7 minutes.
- Mash sweet potatoes. Slice the sweet potatoes down the middle and wait a few minutes for them to cool. Then, scoop out the flesh and discarding the skins.
- Whisk ingredients. Start by whisking the maple syrup and almond butter together in a large bowl. Then, add the cocoa powder, mashed sweet potato and chocolate chips and stir with a rubber spatula.
- Bake. Scoop the batter into an 8×8 baking dish that’s lined with parchment paper and use a rubber spatula to smooth it out. Sprinkle extra chocolate on top, then bake the brownies at 350°F for 35-40 minutes or until a toothpick comes out clean. Let the brownies cool completely in the pan.
A Healthier Twist on a Classic Treat
These sweet potato brownies offer a lighter version of a classic treat. They provide energy and a mix of macronutrients (and micronutrients), along with a good bit of fiber.
Read also: Magnesium Supplements for Keto