Healthy Black Bean Egg Muffins
These healthy black bean egg muffins are a protein packed, meal prep friendly breakfast that you can make ahead of time for delicious breakfasts on the go.
Mornings are the worst aren’t they?
People definitely fall into two categories in the mornings. There are the bright eyed, bushy tailed and ready to face the day kind of people. And then’s there’s the don’t talk to me until I have had ALL THE COFFEE kind of people.
Guess which one I am. I’ll give you a hint. I’m on my second cup of coffee and it’s morning.
Yeah, I’m definitely the second kind of person.
So being the kind of person that finds mornings slightly unbearable, breakfast is often a struggle. I used to regularly skip breakfast and just go right to lunch. (I know, I know. Breakfast is the most important meal of the day.)
And then I had a baby. A baby who is now a toddler. A toddler that requires feeding. In the morning. Or you know, breakfast.
Mom guilt kind of gets the best of me if I just feed her Cheerios over and over again but I kind of hate standing at the stove in the morning actually making breakfast. Actually kind of is an understatement. I loathe it. But I feel like I need to feed my Goose healthy food because breakfast is the most important meal of the day.
Enter these little healthy black bean egg muffins. I can whip up a batch in the afternoon or evening when I am more fresh and do most of my cooking and store them in the freezer. Then I just heat them in the toaster oven for breakfast. We both get a shot of veggies and protein and this Mama can sit there like a zombie drinking her coffee while Goose devours the black bean egg muffins. Then I start the day off right, feeling like a good mama because she’s eating good stuff.
It’s a beautiful situation. Until she negates the black bean egg muffins by eating the dog food. Whatever, at least I tried.
Ingredients
- 6 eggs
- 1/4 c milk
- 1 c shredded cheddar jack cheese plus additional for sprinkling
- 1 small onion
- 1 green pepper
- 1 jalepeno pepper optional
- 1 3/4 c of black beans drained and rinsed (1 can)
- 1 tbs of olive oil
- 1 tbs of cumin
- 2 tbs chili powder
- 1/2 tbs garlic powder
- salt and pepper to taste
Instructions
- Preheat your oven to 350.
- Dice the onion and pepper. Put a tablespoon of olive oil in a nonstick pan and cook the onions and peppers in the pan over medium heat until the veggies soften, about 5 minutes. Season with salt to help the onion sweat.
- After the veggies have softened, add the drained and rinsed can of black beans. Season with chili powder, garlic powder, and cumin. Cook for a minute just to let the flavors combine. Remove from heat and set aside.
- In a large mixing bowl, combine 6 whole eggs, 1/4 c milk and, cheese. Whisk together. Fold in the cooled veggie mixture.
- Spray a muffin tin liberally with nonstick spray. Add 1/3 cup of the egg and veggie mix to each cavity. Top each with an additional sprinkle of cheese.
- Bake at 350 for 20-24 minutes or until the middle of each muffin bounces back. Let cool and remove from muffin tins. Serve immediately or store in the fridge or freezer for an easy breakfast on the go.
Notes
I also feel terrible about feeding my children Cheerios for breakfast every single day and always want to give them other options. I do make them eggs, waffles, and pancakes over the weekend when I’m not as rushed. Love the effort you went into with the black bean muffin.
The great thing about this is it’s no effort in the morning. I normally make this on a Sunday afternoon or evening and freeze them so I have them for the week.
I have never thought to use this combo of ingredients. It looks great, and I agree- a great breakfast option for the toddler – and me! 🙂
It’s yummy! I prefer to feed her things I’d eat too instead of always feeding her stuff I wouldn’t really eat.
Hmmmm… a family member had bariatric surgery a few months ago and she is always looking for high protein recipes. This fits the bill! I will share with her… or maybe whip up a batch.
It is definitely high protein. Thanks for sharing the recipe and good luck to your family member!
Those look like a PHENOMENAL on the go breakfast or snack idea!!
Thanks! They are pretty tasty!
Wow I have never eaten a muffin with black beans. This looks delicious though. I am so guilty for always running out the door and never finding time for a good breakfast, but you could definitely make these ahead so they’re ready when you wake up! Thanks for sharing this recipe!
XX,
LA
http://www.small-townla.com
Hope you get to make them sometime. I almost always make these ahead of time because mornings are rough.