Banana Nut Blonde Brownies (paleo/primal & grain/gluten/dairy/sugar free)

I was looking for a fun recipe I could convert into baking in cast iron for my entry into Lodge Cast Iron’s #CreepyCastIron Halloween contest. I loved this Paleo Monkey Bar recipe by The Paleo Mom, I just made a few taste tweaks per my personal taste preference. You can follow the link above for her version, mine is below. I made it two different ways, and prepared for presentation three different ways. For the creepy version, I used the drizzle to make spider webs and I made a black widow spider, using a Justin’s nut butter cup and dark cacao chips, baked in cast iron. The other versions were baked in vintage pyrex dishes. I took one dish to the firestation for my husband, no chocolate chips added to the batter for them,  and another I put in a Halloween tin to share with neighbors. No matter how you make these, they will not disappoint.


BEST PART ABOUT THESE: they are paleo, primal, low carb, low sugar, and grain/gluten/dairy and sugar free. Woowoo!

BANANA NUT BLONDE BROWNIES (One batch makes about 18-24 brownies)

  • 2 large over-ripe bananas
  • 1/2 c crunchy cashew butter (or any kind of nut butter)
  • 3 eggs (I prefer Sugar Plum Ranch eggs)
  • 1/4 c coconut oil
  • 1 c cashew meal (or almond meal/flour)
  • 3 tbsp sifted coconut flour (sift first, then measure)
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/3 c mini chocolate chip (I used dark cacao bar broken into pieces and bits)
  • Optional- 1/4 c cashew bits


  • 2 OZ dark chocolate (I used dark cacao bar broken into broken bits)
  • 1 tbsp coconut oil
  • Optional- sub half coconut oil and use half raw honey for sweeter bite


  1. Preheat oven to 350F. Grease whatever kind of pan you are using. I greased the bottoms and the sides. I used three different pans. a 10-12″ round cast iron skillet will work great. Grease well, even if properly seasoned. I also used an 8×8″ and a 9X13″ Pyrex bakers. The thicker your brownie (smaller the vessel), you’ll need to adjust your time by a couple of minutes.
  2. Peel bananas and mash really well with a fork until mushy and smooth. In a large bowl, add banana, eggs, coconut oil, cashew butter, cashew meal, sifted coconut flour, baking soda, and salt. Mix completely. Add in chocolate chips and optional nuts.
  3. Pour batter into prepared baking pan. Spread evenly to edges.
  4. Bake for 15-18 minutes depending on depth of your pan.
  5. Prepare chocolate drizzle by melting chocolate into coconut oil. Drizzle on brownies while still in the pan, or cool first, cut into squares,  and drizzle individually.




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