If there’s one recipe I’m the MOST proud of/make the most often, it’s probably these Flourless Chocolate Peanut Butter PMS Brownies.
Not only are they the most delicious way to satisfy PMS cravings, but they’re deceptively rich in nutrients to keep blood sugar balanced and replenish minerals, which is critical for stabilizing your hormones and reducing uncomfortable symptoms in the weeks leading up to and during your period.
They’re also completely free of grains, gluten, dairy or refined-sugar, making them my go-to option when I want something rich and sweet, minus the bloat, puffiness, breakouts or inflammation that typically follow post-dessert consumption.
Snag all of the hormone-balancing and pms-reducing details below or just skip straight to the recipe, I certainly don’t blame you if you do.
Instead of using processed sugars like cane, brown rice syrup, maltodextrin, agave or artificial sweeteners that can spike your blood sugar and mess with your gut microbiome, this chocolate peanut butter pms brownie recipe uses only organic maple syrup to sweeten.
Most baked goods and brownie recipes contain gluten, which is a known culprit of intestinal permeability (aka leaky gut) and inflammation. This recipe is naturally grain and gluten-free, giving it a rich, moist and flourless texture thanks to the peanut butter and cacao powder.
While you don’t HAVE to add in collagen powder to this recipe, incorporating additional protein is one of my favorite health hacks to minimize a blood sugar spike, which in turn wreaks havoc on your hormones. In this recipe I recommend using a collagen protein powder sourced from pasture-raised cows without any added hormones. It’s also enzymatically processed several times, which is a fancy way of saying it makes the collagen peptides more bioavailable (for maximum nutrient absorption). **Use code SOGREEN10 to save.
One of the reasons why desserts have been deemed “unhealthy” is because they typically lack nutrients that work to keep our blood sugar balanced, hormones happy and provide an overall feeling of satiation, hence why most of the time we’re still hungry after consuming. These flourless chocolate peanut butter pms brownies sneak in a ton of nutrients to help keep us satisfied (see below for details).
Unlike most desserts, these chocolate peanut butter pms brownies also sneak in plenty of high quality fats and fiber, that work in tandem with the protein to give our hormones the building blocks they need to do their jobs effectively.
Dark chocolate (70% cacao or higher) is rich in magnesium, which helps lower prostaglandins, hormone-like substances that cause cramping. It also supports pituitary health, helping to signal the release of FSH and LH, necessary for a healthy menstrual cycle and fertility. Make sure to choose a brand without any emulsifiers that can disrupt gut and hormone health. This is my absolute FAVE dark chocolate and you can use the code LAUREN to save 15%.
Peanut butter contains a high amount of B-vitamins, which work to support liver detoxification in order to move estrogen effectively out of the body. It’s also rich in zinc, making it an ideal food to add during your period, as it will work to remineralize your blood. Make sure to purchase organic peanut butter without any added oils or sugars.
Eggs are an ideal source of B-vitamins, and as long as they have been pasture-raised will also contain a high amount of anti-inflammatory omega-3’s, which work to balance out inflammatory omegas, that can cause prostaglandins to rise and create painful menstrual cramps.
While we often hear too much salt is a bad thing, unrefined and minimally processed sea salt (vs. highly processed table salt) is loaded with essential minerals that do everything from keeping us hydrated and reducing fluid retention (aka bloat) to preventing muscle cramps and indigestion.
This specific type of fiber promotes the growth of healthy gut bacteria, which works to optimize digestion and relieve constipation, metabolize fats, regulate blood sugar, manage inflammation and decrease risk factors like obesity, type 2 diabetes and metabolic syndrome. This is my go-to brand and you can use the code SOGREEN10 to save 10%.
To make this recipe vegan, you can swap the eggs for two flax eggs (2 tbsp flaxseed mixed with 5 tbsp warm water, let sit for 5 minutes to thicken, creating a gel-like egg substitute).
To make these pms brownies paleo-friendly, swap the peanut butter for a creamy, organic cashew butter.
While these pms brownies are naturally lower in carbs and higher in protein, healthy fats and fiber, you can reduce the net carbohydrates by a 1:1 ratio swap of monk fruit for maple syrup.
To make a protein-rich pms brownie, add in 2 servings of high quality collagen protein. This is my go-to brand, use code SOGREEN10 to save.
Peanut butter can get a bad rap, but like anything focusing on the ingredients can make all the difference. I always read labels and look for peanut butter without any added sugar or processed vegetable oils like palm/sunflower oil, which cause inflammation and disrupt hormones as a result. This is my go to clean, organic peanut butter brand.
Opting for cacao powder, which is the raw, unprocessed version of cocoa powder, will provide your body with more antioxidants, fiber and minerals (especially magnesium and iron, which work to reduce muscle cramping and PMS and replenish lost iron stores due to blood loss). I like this brand.
While not required, I’m a huge fan of adding in prebiotic fiber to these chocolate peanut butter pms brownies. It doesn’t affect the taste at all, but it does add help promote healthy gut bacteria, which works to optimize digestion and relieve constipation, metabolize fats, regulate blood sugar, manage inflammation and decrease risk factors like obesity, type 2 diabetes and metabolic syndrome. This is my go-to brand and you can use the code SOGREEN10 to save 10%.
This rich + delicious flourless chocolate peanut butter pms brownie recipe is loaded w/ nutrients that work to promote a healthy period.
Author: Lauren Chambers
Recipe Type: Dessert
*Store in an air-tight container at room temp for up to 5 days.
I’m honored to support you on your journey to optimal hormone health + happiness. Thanks for being here babe.