These protein cinnamon blondies are the perfect recipe for me at the start of the year – when the craving for something sweet coincides with new fitness goals and a focus on getting enough protein. Especially during this time, I want to nourish my body without sacrificing enjoyment, and that's exactly why I love uncomplicated recipes like this. This blondie is quick to make, pleasantly cinnamony, satisfying, and feels a bit like self-care – particularly on quieter days when your body needs a little extra support.
Inspiration for this Recipe
This recipe is based on my Healthified Browniesrecipe, which is a recipe I shared with you over a year ago. For this recipe, we're switching from chocolate to cinnamon flavor and using white beans instead of black beans. Since we can't replace all the cocoa with cinnamon, we're also adding protein powder and need to adjust the baking time slightly. Be sure to try this variation and let me know how it turns out in the comments!
Discover more Baking Recipes with Legumes
Are you now in the mood to try more healthier recipes where beans play the starring role? Then you should definitely check out my category Baking with Beans !
There you will find, for example, the following treats:
- Healthified Deep Dish Cookie Pie: This healthier cookie cake looks just as moist, delicious, and chocolatey as it tastes! And you don't have to feel guilty at all, because the cake is completely free of flour, sugar, oil, or butter. The secret ingredient is chickpeas! These legumes bring a good dose of protein to this recipe. Refined sugar is replaced with dates.
- Healthified Brownies: Delicious and moist brownies that taste as tempting as they look! This is one of my favorite healthier recipes, and you should definitely try it sometime!
- Crispy Baked Chickpeas (from the air fryer): Craving a healthy snack? These roasted chickpeas are crispy, full of flavor, and ready in minutes! Whether for a quick bite or as a crunchy topping for salads and bowls – they're easy to make and a great alternative to chips or croutons.
Ceylon Cinnamon or Cassia Cinnamon?
Did you know that there are two different types of cinnamon? There's a distinction between the "original" Ceylon cinnamon and the "Chinese cinnamon" Cassia cinnamon.
Ceylon cinnamon is also known as the "real" or "original" cinnamon and comes from Sri Lanka or southern India. Ceylon cinnamon tastes a little more refined, more aromatic and less spicy because it contains less cinnamaldehyde than cassia cinnamon. Cinnamon is also said to have many health benefits that apply almost exclusively to Ceylon cinnamon. Ceylon cinnamon is rich in antioxidants and thus has an anti-inflammatory effect. There are studies that show that Ceylon cinnamon reduces "bad cholesterol" and increases "good" cholesterol and can therefore improve blood values. Ceylon cinnamon also has a blood sugar stabilizing effect and type 2 diabetics in particular can reduce their blood sugar levels with 0.5 - 2 teaspoons of Ceylon cinnamon a day.
Cassis cinnamon, on the other hand, is much cheaper and is usually used in processed foods. You will also often come across cassis cinnamon on the spice shelf in the supermarket. Cassis cinnamon is produced in southern China and contains a much higher concentration of coumarin. An overdose of coumarin can lead to headaches, nausea and dizziness. Just one teaspoon of cassis cinnamon often reaches the recommended maximum coumarin limit, so cinnamon lovers should be particularly careful about which cinnamon they choose.
Advertisement (Affiliate): For these reasons I prefer to use this Ceylon cinnamon to reap the health benefits and enjoy the aromatic, “real” cinnamon taste.
Protein Cinnamon Blondies in the Luteal Phase
During the luteal phase, many women are particularly plagued by PMS (premenstrual syndrome). Meanwhile, this is the time to take care of yourself, supporting your body with the right nutrients for the subsequent menstrual phase.
During this time, you may experience water retention, digestive problems, mood swings, and even back and abdominal pain. Nutrients that can be particularly helpful during this time include vitamins B1, B6, D, and E, as well as iron, potassium, calcium, magnesium, omega-3 fats, long-chain carbohydrates, progesterone-like phytohormones, antioxidants, and chlorophyll.
I have specifically chosen some ingredients for these protein cinnamon blondies so that their nutrients can support you and your hormonal balance during this time:
- dates: contain important vitamins and minerals such as potassium, magnesium, iron, as well as vitamins A, B1, and B2. They also provide plenty of fiber and quick energy.
- white beans: are rich in protein and fiber, as well as important minerals such as potassium, magnesium and iron, and various B vitamins, especially folic acid.
- applesauce: contains important nutrients such as vitamins (especially vitamin C), minerals (such as potassium and iron) and fiber
- cinnamon: contains B vitamins, calcium, magnesium and iron and also has a blood sugar stabilizing effect, stimulates the uterine muscles and can thus have an anticonvulsive effect
Protein Cinnamon Blondies
These protein cinnamon blondies are made with white beans, eggs, and protein powder, and contain no flour, refined sugar, or fat. All the ingredients are simply blended, poured into a pan, and baked, making the recipe incredibly easy. Sweetened with dates and rich in protein, they are an ideal, nutrient-dense treat, especially during the luteal phase.
Ingredients:
Instructions:
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Line a 8.5 x 5.5 inches (22 x 14 cm) baking tin with parchment paper.
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Now put the dates in the food processor and chop them into very small pieces.
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Then add the white beans, eggs, applesauce, vanilla extract and molasses or beet syrup and blend everything thoroughly.
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Now add the dry ingredients: protein powder* (see remarks), baking soda, salt, and cinnamon. Mix the ingredients thoroughly until you have a smooth, lump-free batter. You may need to scrape down the sides of the bowl occasionally to ensure all the ingredients are well combined.
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Pour the batter into your prepared baking pan and bake the protein cinnamon blondies at 180°C for 40 minutes. Cover the protein cinnamon blondies with aluminum foil after 25 minutes to prevent them from getting too dark or burning.
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Remove the protein cinnamon blondies from the oven and let them cool slightly before removing them from the baking tin. Peel off the parchment paper and cut them into pieces. Now you can serve and enjoy them!
Nutritional Information
servings 3
- Amount per Serving
- Calories 263.67kcal
- % Daily Value *
- Total Fat 6.03g10%
- Potassium 86.03mg3%
- Total Carbohydrate 30.9g11%
- Dietary Fiber 12.57g51%
- Sugars 17.13g
- Protein 19.13g39%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
Remark
*Advertisement (Affiliate): I prefer using unflavored organic whey protein powder without any additives like sugar, sweeteners, soy or other substances. It is 100 % pure organic whey protein. You can buy the one I use here .