There’s nothing quite like a hearty, nutritious breakfast to kick-start your day, and these muffins are certainly no exception. Filled with wholesome ingredients packed full with fiber, protein, and calcium, our Black Bean Egg Muffins are sure to be a great option for fast-paced mornings and busy schedules. The black beans present in this recipe are high in folate, fiber, copper, manganese, vitamin B1, protein, and iron, which make them an ideal food source to include at breakfast time. Studies have even showed that consuming black beans may help regulate blood sugar due to the high amount of protein and fiber (1). Physiologically speaking, being a diabetic or having high blood sugar levels increases a person’s risk of having Diabetic Heart Disease, which may include coronary artery disease, cardiomyopathy, and/or heart failure. Lowering blood sugar levels will put less strain on the heart and reduce the risk factors for heart disease, which is why consuming foods such as black beans are important to incorporate into a daily routine. Consuming black beans in the morning may help regulate blood sugar levels and keep you feeling your best all day long!
Black Bean Egg Muffins
- 6 eggs
- ¾ cup almond milk, or milk of your choice
- 1 -15 ounce can refried black beans, or vegetarian refried pinto beans
- 1 cup banana peppers, diced
- 1⅓ cup diced tomatoes, fresh or canned
- ¼ teaspoon sea salt
- ⅛ teaspoon chili powder
- 1 bunch scallions, sliced
- ⅓ cup cilantro
- Preheat oven to 375 degrees F.
- In a medium bowl, beat eggs and milk together using a fork. Add refried black beans, banana peppers, diced tomatoes, sea salt, chili powder, scallions and cilantro, and mix well.
- If using a metal muffin tin, grease each muffin cup with oil or cooking spray.
- Divide black bean egg mixture between each prepared cup, place in oven and bake for approximately 20-25 minutes.
- Remove when the mixture is set and lightly browned. Don't over bake or eggs will be overcooked.
- Remove from oven and let cool for 5 minutes before removing muffins from the pan.
- Serve immediately.
If desired, top with cheese.
To freeze: Place muffins on parchment paper lined baking sheets, cover and freeze until solid. Wrap individually in parchment paper and place in freezer bags or freezer safe container; return to freezer. To reheat: Preheat oven to 350 degree F, or microwave on high for 40-60 seconds until heated all the way through.
Serving size: 3 muffins Calories: 165 calories, Fat: 6 grams, Saturated fat: 1.5 grams, Carbohydrates: 15 grams, Sugar: 1 gram, Sodium: 70 milligrams, Fiber: 6 grams, Protein: 12 grams, Cholesterol: 210 milligrams
(1) Winham, Donna DrPH; Webb, Densie PhD, RD; Barr, Amy MS, EdM, RD. Beans and Good Health. Nutrition Today. 2008;43(5):201-209. doi: 10.1097/01.NT.0000303354.21347.45