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. It’s important to consume protein not only at lunch and dinner, but at breakfast too. Recent research has shown that consuming moderate amounts of high-quality protein at breakfast may help you feel more satisfied longer, compared to high carbohydrate choices leaving you hungry an hour later. For more information on how to build a better breakfast, check out our recent blog.
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!
These Black Bean Egg Muffins are an ideal breakfast to meal prep for the week. Simply make a batch and store in the fridge for up to 3 days. These muffins can also be frozen and reheated in the microwave for 40 seconds or until heated through. We have some other breakfast options that can be prepared in advance for a quick and healthy meal on busy mornings! We’ve listed our favorites below.
Preheat oven to 375° F. Prepare the muffin tin by spraying each muffin cup with non-stick cooking spray, and set aside.
In a medium bowl, beat eggs and milk together using a fork. Add refried black beans, banana peppers, diced tomatoes, scallions, cilantro, and chili powder; mix until well combined.
Divide black bean egg mixture between each prepared muffin cup, place in oven and bake for approximately 20-25 minutes. Remove when the mixture is set and lightly browned. Let cool for 5 minutes before removing muffins from the pan. Enjoy!
Serving size: 3 muffins, Calories: 240 calories, Fat: 9 grams, Saturated fat: 3 grams, Carbohydrates: 20 grams, Sugar: 3 gram, Sodium: 315 milligrams, Fiber: 9 grams, Protein: 15 grams, Cholesterol: 280 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