Fudgy Sweet Potato Brownie Bites
A rich, decadent chocolate treat with a fudgy texture made from mashed sweet potato and cocoa. Naturally gluten-free and sweetened with maple syrup, these bites satisfy chocolate cravings without a sugar crash.
Prep
15 min
Cook
20 min
Total
65 min
Makes
4 servings
Created together. Shared with you.
Made by Nikki + Lila
Nikki created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
65 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 350°F (175°C)
- 01
Preheat your oven to 350°F (175°C)
Preheat your oven to 350°F (175°C). Line an 8-inch (20cm) square baking pan with parchment paper.
Tap card to mark done - 02
Combine the mashed sweet potato
In a medium bowl, combine the mashed sweet potato, almond butter, maple syrup, and vanilla extract. Stir with a sturdy spoon until the mixture is completely smooth and uniform.
Look for: the mixture is completely smooth and uniform
Tap card to mark done - 03
Whisk together the cocoa powder
In a separate large bowl, whisk together the cocoa powder, oat flour, ground flaxseed, baking powder, and salt until no lumps remain.
Look for: no lumps remain
Tap card to mark done - 04
Pour the wet sweet potato mixture into…
Pour the wet sweet potato mixture into the dry cocoa mixture. Stir together until a thick, shiny batter forms. Fold in the chocolate chips.
Look for: a thick, shiny batter forms
Tap card to mark done - 05
Transfer the batter to your prepared baking…
Transfer the batter to your prepared baking pan, spreading it evenly to the edges with a spatula.
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Bake for 20 to 22 minutes
Bake for 20 to 22 minutes. You will know it is done when the edges look dry and firm, but the center still feels slightly soft to a gentle touch. Do not overbake or they will become cake-y.
Allow: 20 to 22 minutes
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Remove from the oven and let cool…
Remove from the oven and let cool completely in the pan on a wire rack for at least 30 minutes. The brownies will continue to set as they cool, achieving their signature fudgy texture.
Allow: 30 minutes
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Lift the brownies out of the pan…
Lift the brownies out of the pan using the parchment paper edges. Cut into 4 even squares and serve. Store leftovers in an airtight container in the refrigerator for up to 5 days.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.