If you’re craving a quick, wholesome treat that satisfies your sweet tooth without derailing your nutrition goals, this One-Minute, 100-Calorie Protein Pumpkin Brownie Recipe is an absolute game-changer. Combining the rich, chocolatey depth of cocoa with the velvety moisture of pumpkin, plus a boost of protein, this brownie is as delicious as it is guilt-free. Whether you need a fast energy nibble or a satisfying dessert, you’ll love how effortlessly this recipe comes together in just a minute, giving you a healthy dose of fiber and flavor without the fuss or excess calories.
Ingredients You’ll Need
This recipe shines because of its simplicity. Each ingredient plays a starring role in delivering moistness, sweetness, and wholesome nutrition in a single, tiny package. Getting these basics right ensures your brownie turns out perfect every time.
- Canned Pumpkin (1/4 cup or 60g): Pumpkin keeps it moist and sneaks in fiber without the fat, making this treat extra tender and filling.
- Vanilla Protein Powder (1/2 scoop or 16g): Adds that essential protein punch and a subtle vanilla flavor to balance the cocoa.
- Unsweetened Dark Cocoa Powder (1 tbsp or 5g): Gives the brownie its deep chocolate richness without added sugar.
- Granulated Sugar Substitute (1–2 tsp, optional): Sweetens the brownie just enough without tipping the calorie count, ideal for those watching their sugar intake.
How to Make One-Minute, 100-Calorie Protein Pumpkin Brownie Recipe
Step 1: Mix It Up
Grab a small microwave-safe bowl and combine the canned pumpkin, vanilla protein powder, cocoa powder, and sugar substitute if using. Stir everything together until the mixture is smooth and uniform — no lumps allowed! This simple blend is the foundation of your brownie’s tender texture and luscious flavor.
Step 2: Microwave
Slide your bowl into the microwave and heat it on high for about 30 to 45 seconds. Microwave strength varies, so keep a close eye to avoid overcooking — you want a soft, fudgy brownie, not a dry one.
Step 3: Enjoy
Once done, allow your creation to cool for a minute or two; this lets the flavors meld and the texture set nicely. Feel free to jazz it up with a dollop of Greek yogurt, a swipe of nut butter, or a sprinkle of dark chocolate chips for an extra-special touch.
How to Serve One-Minute, 100-Calorie Protein Pumpkin Brownie Recipe
Garnishes
Adding a light garnish can elevate this humble brownie into a dessert showcase. Try a tiny spoonful of Greek yogurt for creaminess, a drizzle of natural nut butter for richness, or some dark chocolate chips to emphasize the chocolatey goodness. Even a sprinkle of cinnamon or a pinch of sea salt creates an unforgettable flavor contrast.
Side Dishes
This brownie pairs beautifully with fresh berries or a small bowl of whipped coconut cream. For a heartier snack, consider serving it alongside a cup of black coffee or herbal tea — the warm bitterness complements the sweet intensity of the pumpkin brownie perfectly.
Creative Ways to Present
To turn this simple recipe into a show-stopping treat, try layering it in a clear glass with alternating dollops of yogurt and fresh fruit to create a brownie parfait. You can also crumble the brownie over a smoothie bowl or even toast for an unexpected brunch twist. The versatility makes the One-Minute, 100-Calorie Protein Pumpkin Brownie Recipe a fun recipe to experiment with presentation-wise.
Make Ahead and Storage
Storing Leftovers
If you happen to make more than one (which is easy to do!), store any leftovers in an airtight container in the refrigerator for up to 2 days. The brownie holds its texture well but tastes best when fresh or gently warmed.
Freezing
Freezing is not recommended due to the moisture content from the pumpkin, which can alter the brownie’s texture after thawing. To retain the perfect fudgy consistency, it’s best to prepare this quick treat fresh each time.
Reheating
When you’re ready to enjoy a stored brownie, simply microwave it for 10 to 15 seconds until warm, but avoid overdoing it so the texture stays moist and luscious. A little warming revives that freshly baked feel instantly.
FAQs
Can I use fresh pumpkin instead of canned?
Fresh pumpkin can work, but you’ll need to cook and puree it first to achieve the same smooth texture and moisture level that canned pumpkin provides. Canned pumpkin is convenient and consistent, making it ideal for this recipe.
What if I don’t have a microwave?
If you don’t have a microwave, you can try steaming the mixture or baking it in a small ramekin in an oven preheated to 350°F (175°C) for about 8–10 minutes. Keep a close eye to avoid drying it out.
Can I swap the cocoa powder for something else?
While cocoa powder gives the brownie its signature chocolate flavor, you could experiment with carob powder or even a small amount of instant coffee to enhance the depth if you’re out of cocoa. The flavor will be different but tasty in its own way.
Is this recipe suitable for vegans?
Yes, as long as you use a plant-based protein powder and a vegan-friendly sugar substitute, this recipe is entirely vegan. The pumpkin and cocoa are naturally plant-based stars in this dish.
How does this brownie stay under 100 calories?
The key is portion control and ingredient choices — pumpkin keeps it moist without fat, protein powder adds satiating nutrition without excess calories, and the optional sugar substitute keeps sweetness low. This combination delivers a satisfying treat that fits perfectly into a 100-calorie budget.
Final Thoughts
I cannot recommend this One-Minute, 100-Calorie Protein Pumpkin Brownie Recipe enough if you want a fast, healthy snack that feels like a little indulgence wrapped in nutrition. It’s perfect for busy days, when a sweet craving hits, or when you need a protein boost with zero hassle. Give it a try, and I promise it will become one of your favorite quick bites!
Print
One-Minute, 100-Calorie Protein Pumpkin Brownie Recipe
- Prep Time: 1 minute
- Cook Time: 1 minute
- Total Time: 2 minutes
- Yield: 1 serving
- Category: Dessert
- Method: Microwaving
- Cuisine: American
- Diet: Low Calorie
Description
A quick and healthy one-minute protein brownie that is low in calories and packed with fiber from canned pumpkin. This microwavable dessert combines vanilla protein powder, cocoa, and a sugar substitute for a guilt-free treat that’s perfect for a fast snack or post-workout boost.
Ingredients
Brownie Ingredients
- 1/4 cup (60g) Canned Pumpkin
- 1/2 scoop (16g) Vanilla Protein Powder
- 1 tbsp (5g) Unsweetened Dark Cocoa Powder
- 1–2 tsp Granulated Sugar Substitute (optional)
Instructions
- Mix It Up: In a small microwave-safe bowl, combine the canned pumpkin, vanilla protein powder, unsweetened cocoa powder, and granulated sugar substitute if using. Stir thoroughly until the mixture is smooth and uniform.
- Microwave: Place the bowl in the microwave and heat on high for 30–45 seconds. Microwave times vary, so watch carefully to avoid overcooking the brownie; it should be cooked but still moist.
- Enjoy: Allow the brownie to cool slightly before eating. Optionally, add toppings such as Greek yogurt, nut butter, or dark chocolate chips for extra flavor and texture.
Notes
- Use canned pumpkin to add moisture and fiber without extra fat.
- Adjust the microwave time based on your appliance’s power to prevent drying out the brownie.
- The sugar substitute is optional and can be omitted or adjusted to taste.
- Toppings like Greek yogurt or nut butter add protein and richness.
- Ensure to use a microwave-safe bowl for heating.
