Sugar-Free Black Bean Avocado Brownies

These amazing black bean avocado brownies are gluten free, grain free, and thanks to the sweet taste of allulose, sugar free.  

Sugar free, gluten free Black Bean Brownies

I’m proud to partner with Tate & Lyle to bring you this sponsored post. I only work with products I love and use myself; all opinions are my own.

Brownie lovers raise your hands! I certainly love my chocolate treats, but I really try to keep my added sugar intake to a minimum. These sugar-free black bean avocado brownies serve up the best of both worlds.

And, I’m going to let you in on a secret that keeps these brownies low in sugar, yet full of flavor. It’s allulose.

What is allulose?

Allulose is a rare sugar found in nature in small amounts in fruits like raisins and figs, and:

* Tastes like sugar, but without all the calories It has 90% fewer calories than sucrose (table sugar) at 0.4 calories per gram vs 4 calories per gram. (1)

*  Is a non-artificial ingredient

* Provides the same functional benefits and texture as table sugar (Previously, only full-calorie sugars could provide that nostalgic taste and texture.)

*  Does not raise blood glucose or insulin levels because it is not metabolized and passes through the body unchanged. (2, 3, 4, 5)

Why should you use allulose?

Whether you’re looking to cut down on added sugar, slash calories, decrease carbohydrate intake or manage blood sugar, allulose can be a solution.

* It’s diabetes friendly (4)

* Easily incorporated into keto or paleo lifestyles

* Supports weight management and general wellbeing

Sugar Free Black Bean Avocado Brownies sweetened with allulose

How to Read Allulose on the Nutrition Facts Panel

Recently, the U.S. Food and Drug Administration (FDA) made some changes to the nutrition facts panel that impact allulose reporting. (6) For those with diabetes – or anyone trying to reduce carbohydrate and sugar intake – there can be confusion on how to calculate allulose. Here’s what you need to know:

* On the new nutrition facts panel, allulose is not included in sugars or added sugars, however it is included in total carbohydrates.

* It’s important to note for those counting carbs that allulose should not be counted toward carbohydrates that impact blood sugar levels since it is not metabolized and does not affect blood glucose or insulin.

* Because allulose is counted in total carbohydrates to follow FDA rules, it’s a bit confusing when trying to assess the amount of digestible carbohydrate in a product sweetened with allulose.

* To make it easier to figure it out, check out Tate and Lyle’s allulose carbohydrate calculation tool: https://tl.tateandlyle.com/allulose/calculator#carb-calc.

Gluten free, sugar free, grain free brownies

Recipe variations:

There are so many variations to switch up the flavor of these yummy brownies.

1. Drizzle some peanut butter on top or swirl it onto the batter before baking.
2. Add some fruit like raspberries or cherries or spread on a little low-sugar jelly.
3. Try sugar-free butterscotch or white baking chips, or if you are not concerned about the sugar from the chips try another flavor like peanut butter or Funfetti.
4. Sprinkle with flaky sea salt for a salty/sweet treat.
5. Toss in your favorite nuts like walnuts, pecans, almonds or peanuts.
6. Make a brownie ice cream sandwich with 1/4 cup of light ice cream.

Brownies made with black beans and avocado- sugar free, grain free and gluten free

As with all of my recipes, feel free to alter them to your liking. If there’s one thing I’ve learned as a cookbook author and recipe developer, everyone has a different threshold for sweetness in foods.

You know how it goes. Some people like black coffee or unsweetened iced tea and others add 5 packets of sweetener. I try to find a balance somewhere in the middle to please most palates.

For those avoiding grains and gluten, these brownies are a great option to enjoy chocolatey goodness in your home-baked treats. I can’t wait to hear what you think 🙂

Sugar Free Black Bean Avocado Brownies(also gluten and grain free)

Sugar-Free Black Bean Avocado Brownies

These amazing black bean avocado brownies are gluten free, grain free, and thanks to the sweet taste of allulose, sugar free.  

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Course Dessert

Cuisine American

Servings 16 brownies

Calories 80 kcal

Ingredients

  

1x2x3x

• 1 15 ounce can black beans (preferably low sodium) rinsed and drained
• 1/4 cup nonfat plain Greek yogurt
• 3/4 cup granulated splenda allulose sweetener (cup for cup measure)
• 1/4 teaspoon salt
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• 1 medium avocado
• 1/2 cup sugar free milk chocolate chips- divided

Instructions

 

• Line a 9x9 brownie pan with parchment paper sprayed with nonstick spray and preheat oven to 350 degrees Fahrenheit
• Add all ingredients except chocolate chips to a food processor and blend until smooth.
• Stir in about 3/4 of the chocolate chips, reserving the rest to sprinkle on top.
• Pour batter into prepared brownie pan, flatten, and scatter remaining chips on top.

  Bake for 35-40 minutes or until toothpick comes out clean. Slightly underdone is better.
• Let cool completely before slicing, preferably a few hours. Cover and refrigerate to store.

Nutrition

Serving: 1brownieSodium: 120mgSugar: 0gFiber: 3gCholesterol: 35mgCalories: 80kcalTrans Fat: 0gSaturated Fat: 2gFat: 5gProtein: 4gCarbohydrates: 20g

Keyword black bean brownies, gluten free brownies, sugar free brownies

Tried this recipe?Let us know how it was!

Sugar Free Black Bean Avocado Brownies Food Label- makes 16 brownies

Notes:

*The digestible carbohydrate in one brownie is 4.75 grams according to the allulose calculator. https://tl.tateandlyle.com/allulose/calculator#carb-calc.

**Clinical research shows allulose is digestively tolerated in healthy adults at 30 grams per day (7, 8)

***Per FDA guidance, this recipe is considered a sugar-free, reduced calorie food. Black beans, Greek yogurt, and avocado add a negligible amount of sugar. (9)

References:
1. FDA: U.S Food and Drug Administration GRAS Notices. GRN No.  400 , 498, 693 http://www.accessdata.fda.gov/scripts/fdcc/index.
2. Kendall C, Wolever T, Vuksan V, et al. Comparison of glycemic responses elicited by 25g glucose, 25g allulose. Glycemia Consulting Inc. Toronto, ON, Canada. 2014.
3. Wolever T, Jenkins AJ. A Randomized, Controlled, Crossover Study to Assess the Effects of a Sweetener on Postprandial Glucose and Insulin Excursions in Healthy Subjects. Glycemic Index Labs. Toronto, ON, Canada. 2015.
4. Atiee GJ et al. An open-label, single-dose, nonrandomized microtracer study to determine the mass balance of orally administered, 14C-labeled sweetener product with 15 g sweetener in healthy adult subjects. 2015.
5. Iida et al 2010. Failure of D-psicose absorbed in the small intestine to metabolize into energy and its low large intestinal fermentability in humans. Metabolism 2010; 59(2):206-14.
6. FDA food labeling guidance, accessed 6/18/19 https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label#images Compliance by 1/1/2020
7. Iida et al. Estimation of Maximum No-effect Level of D-Psicose in Causing Diarrhea in Human Subjects. Journal of the Japanese Council for Advanced Food Ingredients Research 2007; 10(1):15-19.
8. Han et al. Gastrointestinal Tolerance of D-Allulose in Healthy and Young Adults. A Non-Randomized Controlled Trial. Nutrients 2018; 10, 2010.
9. https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-and-fda-dear-manufacturer-letter-regarding-sugar-free-claims