Luteal Phase Sweet Potato Brownies
If you’ve ever craved chocolate right before your period, you’re not alone. The luteal phase of your cycle is when PMS symptoms and cravings tend to peak — and it’s also when your body benefits from extra nutrient support.
That’s exactly why I love these Luteal Phase Sweet Potato Brownies. They’re rich, fudgy, and chocolatey, but also packed with magnesium, B vitamins, and complex carbs to help balance mood, ease cramps, and keep energy steady. Think of them as a hormone-friendly treat that satisfies your sweet tooth and supports your body during this phase of your cycle.
Enjoy!
Ingredients
1 cup mashed sweet potato (one large sweet potato cooked)
1 cup almond butter (or nut butter of your choosing)
2 eggs
1 tsp vanilla extract
2/3 cup maple syrup
2/3-1 cup cocoa powder
1/2 tsp baking soda
1/2 tsp cinnamon
1 tsp salt
1 cup dark chocolate chips
1/3 cup cacao nibs
A Sweet Relief for PMS
The luteal phase — the two weeks leading up to your period — is when your body shifts gears hormonally. Progesterone rises, your metabolism revs up, and it’s common to feel more tired, hungrier than usual, or prone to mood swings. That’s why nutrient-dense comfort foods can make a big difference in easing PMS symptoms.
These PMS brownies check every box:
Complex carbs from sweet potatoes help keep blood sugar steady, satisfying cravings and preventing the crashes that can amplify irritability.
High levels of potassium found in sweet potatoes have been found to relax muscles and ease period cramping.
Magnesium-rich cacao and dark chocolate naturally ease tension, support restful sleep, and boost serotonin .
Healthy fats and protein from almond butter give you lasting energy instead of a quick spike and crash.
Instead of fighting luteal-phase cravings, this recipe works with your body. Think of it as a way to honor what your hormones need while still indulging in something decadent and satisfying.
The Right Kind of Sweets
Just because something is sweet and tasty doesn’t mean it can’t have a place in a balanced diet. Sweet treats are perfectly fine in moderation and even more rewarding when chosen carefully. Many of the unhealthy aspects of sweets come from the refined sugars and processed ingredients stuffed into standard store-bought options.
Instead, this recipe uses natural sweeteners like maple syrup, cinnamon, and vanilla extract to give you all those delicious flavors. And by centering the recipe around the highly nutritious sweet potato as opposed to the refined flour that makes up most brownies, you’re adding tons of fiber, vitamins, and minerals into your diet that support your hormones.
Similar alternatives can be found to boost the nutritional value of most other treats and desserts!
Cacao, Ka-Pow!
Cacao, the unrefined beans that are at the root of all chocolates, are full of nutrients. Unfortunately, many of those vitamins and minerals are lost in the production process. That’s why it’s always better to opt for the darker versions of chocolate, as they contain more cacao than their milk chocolate counterparts.
While not as sweet, dark chocolate retains much of the magnesium, fiber, and antioxidants that make cacao so nutritious. Cacao nibs go a step further, providing nutrients that can help improve your heart health, calm your anxiety, and boost your mood.
They’re the perfect addition to our guilt-free PMS brownies!
Want More Hormone-Healing Recipes?
Nourishing Recipes For Healing Your Hormones
Your hormones play a crucial role in your overall wellbeing, influencing everything from energy levels and metabolism to mood and menstrual health. The Restorative Kitchen is a comprehensive cookbook designed to support and balance your hormones through nutrient-dense, whole-food recipes.
This beautifully curated collection features over 60 recipes — spanning breakfast, lunch, dinner, and snacks — all crafted with ingredients that promote hormonal health.
Whether you're looking to naturally support your cycle, rebalance your body after birth control, or simply nourish yourself with hormone-friendly meals, The Restorative Kitchen is your go-to resource.
Instructions
Cook the sweet potato however you’d like. I peel and chop into cubes and boil in a large pot of boiling water for 15 minutes or until very soft. Allow to cool before mashing.
Preheat the oven to 350 degrees and line a square baking dish with parchment paper.
Mash sweet potato in a large mixing bowl. The more mashed the better consistency you will get from your brownies.
Add in the almond butter, maple syrup, eggs, and vanilla extract and combine thoroughly.
Stir in the cocoa powder, baking soda, salt, and cinnamon and combine until creamy.
Add in the chocolate chips and cacao nibs. Stir to combine.
Place mixture into the baking dish and bake for 25 minutes.
Allow to cool before cutting into squares.
What Tools Am I Cooking With?
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Healthy Sweet Potato Brownie Recipe
These warm and gooey Guilt-Free Sweet Potato Brownies are just as tasty as the real thing. Full of nutrients, they're certainly a dessert you can feel good about.
Ingredients
Instructions
- Cook the sweet potato however you’d like. I peel and chop into cubes and boil in a large pot of boiling water for 15 minutes or until very soft. Allow to cool before mashing.
- Preheat the oven to 350 degrees and line a square baking dish with parchment paper.
- Mash sweet potato in a large mixing bowl. The more mashed the better consistency you will get from your brownies.
- Add in the almond butter, maple syrup, eggs, and vanilla extract and combine thoroughly.
- Stir in the cocoa powder, baking soda, salt, and cinnamon and combine until creamy.
- Add in the chocolate chips and cacao nibs. Stir to combine.
- Place mixture into the baking dish and bake for 25 minutes.
- Allow to cool before cutting into squares.