Starting your day with a nutritious breakfast is essential for maintaining energy levels and overall health. And what better way to kickstart your morning than with a delicious bean breakfast recipe? Beans are a versatile and healthy ingredient that can add flavor and protein to your breakfast routine. In this article, we will explore a variety of bean breakfast recipes that are easy, vegan-friendly, gluten-free, high in protein, savory, sweet, and even great as on-the-go options such as breakfast wraps or casseroles.
Whether you’re looking for a quick and easy breakfast or a hearty, satisfying meal, there’s a bean recipe for everyone. So, read on to discover some of the best bean breakfast ideas out there.
Why Choose Beans for Breakfast?
When it comes to starting your day off on the right foot, choosing a healthy, protein-packed breakfast is key. That’s where beans come in! Here are just a few reasons why incorporating beans into your morning meal is a smart choice:
| Benefit | Description |
|---|---|
| High Protein | Beans are a fantastic source of protein, making them an excellent choice for fueling your body and keeping you full throughout the morning. |
| Nutrient-Dense | Beans are packed with essential vitamins and minerals, including iron, folate, and potassium. |
| Low-Fat | Many bean varieties are naturally low in fat, making them a great choice for those watching their saturated fat intake. |
Now that you know the many benefits of incorporating beans into your breakfast routine, let’s dive into some delicious and easy bean breakfast ideas!
Easy and Quick Bean Breakfast Recipes
If you’re someone who’s always on the go, these easy and quick bean breakfast recipes will become your new best friend. With minimum preparation and cook time, you can have a healthy and protein-packed breakfast ready in no time.
| Recipe | Ingredients | Instructions |
|---|---|---|
| Black Bean Breakfast Burrito | 1 tortilla, 1/2 cup black beans, 1 scrambled egg, 1/4 avocado, salsa | Warm tortilla in a skillet, add black beans and egg. Fold in avocado and salsa, wrap and enjoy! |
| Chickpea Scramble | 1 can chickpeas, 1/4 onion, 1/4 bell pepper, 1/2 tsp cumin, 1/2 tsp paprika, salt and pepper to taste | Saute onion and bell pepper in a skillet, add chickpeas and spices. Cook until heated through and serve. |
| White Bean Toast | 2 slices of bread, 1/2 cup white beans, 1 tbsp olive oil, 1/2 tsp garlic powder, salt and pepper to taste | Mash white beans with olive oil, garlic powder, salt, and pepper. Toast bread and spread mixture on top. |
These easy and quick bean breakfast recipes are not only time-efficient, but they also give you the energy you need to start your day. Whether you prefer savory or sweet flavors, there’s a bean recipe for everyone.
Delicious Vegan Bean Breakfast Options
For those following a vegan diet, finding tasty and nutritious breakfast options can sometimes be a challenge. Luckily, beans offer a versatile and delicious addition to any plant-based morning meal. Here are three vegan bean breakfast ideas to try:
| Recipe | Description |
|---|---|
| Black Bean Breakfast Burrito | This savory burrito combines black beans with scrambled tofu, avocado, and salsa for a filling and flavorful breakfast. Wrap it up in a whole wheat tortilla for a balanced meal on the go. |
| Chickpea Omelet | This vegan take on a classic omelet uses chickpea flour to create a high-protein base. Customize with your favorite veggies and herbs for a delicious and satisfying breakfast. |
| White Bean Smoothie Bowl | Blend white beans with frozen fruit, almond milk, and a scoop of protein powder for a creamy and nutritious smoothie bowl. Top with nuts, seeds, and fresh fruit for added texture and flavor. |
With these vegan bean breakfast options, you can start your day off on the right foot and fuel your body with delicious and healthy plant-based foods.
High Protein Bean Breakfast Recipes
Starting the day with a high-protein breakfast can help keep you feeling satisfied and energized throughout the morning. Beans are an excellent source of plant-based protein, making them a great addition to your breakfast routine.
Here are a few high-protein bean breakfast recipes to try:
| Recipe | Protein Content (per serving) |
|---|---|
| Black Bean Breakfast Bowl | 26 grams |
| Chickpea and Spinach Frittata | 23 grams |
| Refried Bean Breakfast Tacos | 18 grams |
These recipes are all easy to make and can be customized to suit your preferences. Try adding different vegetables or spices to mix up the flavors.
In addition to these recipes, you can also add beans to smoothies or oatmeal to boost the protein content of your breakfast. A small scoop of protein powder can also be added for an extra protein boost.
With these high-protein bean breakfast recipes, you’ll be starting your day on the right foot and feeling fueled for whatever comes your way.
Gluten-Free Bean Breakfast Ideas
For those with gluten sensitivities or intolerances, finding tasty and satisfying breakfast options can be a challenge. Fortunately, there are plenty of ways to enjoy beans for breakfast without any gluten-containing ingredients. Here are some delicious gluten-free bean breakfast ideas:
Baked Eggs and White Bean Skillet
This flavorful and protein-packed breakfast skillet is made with white beans, eggs, and plenty of herbs and spices. It’s gluten-free and perfect for a lazy Sunday morning.
| Ingredients: | 1 can white beans, drained and rinsed 4 eggs 1/4 cup chopped fresh herbs (such as parsley, basil, or chives) 1/4 teaspoon garlic powder Salt and pepper to taste |
|---|---|
| Instructions: | 1. Preheat oven to 375°F. 2. In a large oven-safe skillet, heat a drizzle of olive oil over medium heat. Add the white beans, herbs, garlic powder, salt, and pepper and stir to combine. 3. Crack the eggs into the skillet, spacing them out evenly. 4. Transfer the skillet to the oven and bake for 10-15 minutes, or until the whites are set and the yolks are cooked to your liking. 5. Serve hot with gluten-free toast or on its own. |
Black Bean and Sweet Potato Hash
This filling and flavorful breakfast hash is made with black beans, sweet potato, and plenty of veggies. It’s gluten-free and perfect for meal prep.
| Ingredients: | 1 can black beans, drained and rinsed 2 sweet potatoes, peeled and diced 1 red bell pepper, diced 1/2 red onion, diced 2 cloves garlic, minced 2 tablespoons olive oil 1 teaspoon ground cumin 1/2 teaspoon smoked paprika Salt and pepper to taste |
|---|---|
| Instructions: | 1. In a large skillet, heat the olive oil over medium heat. Add the sweet potatoes and cook, stirring occasionally, until they start to soften. 2. Add the red bell pepper, red onion, and garlic to the skillet and continue cooking until the veggies are tender. 3. Add the black beans, cumin, smoked paprika, salt, and pepper to the skillet and stir to combine. 4. Cook for an additional 5-7 minutes, or until everything is heated through and the sweet potatoes are fully cooked. 5. Serve hot with a side of avocado or gluten-free toast. |
Chickpea Flour Pancakes
These fluffy and flavorful pancakes are made with chickpea flour instead of wheat flour, making them gluten-free and packed with protein.
| Ingredients: | 1 cup chickpea flour 1/2 teaspoon baking powder 1/4 teaspoon salt 1/4 teaspoon black pepper 1/2 cup water 1/4 cup chopped scallions 2 tablespoons olive oil |
|---|---|
| Instructions: | 1. In a large bowl, whisk together the chickpea flour, baking powder, salt, and black pepper. 2. Gradually add the water, whisking until the batter is smooth and there are no lumps. 3. Stir in the scallions. 4. Heat a nonstick skillet over medium heat. Brush with olive oil. 5. Pour 1/4 cup batter onto the skillet for each pancake. 6. Cook until bubbles form on the surface and the edges are dry, then flip and cook for an additional 1-2 minutes. 7. Repeat with remaining batter. 8. Serve hot with a dollop of Greek yogurt or maple syrup. |
These gluten-free bean breakfast ideas are just the tip of the iceberg. With a little creativity, you can incorporate beans into your morning routine in countless delicious ways.
Savory Bean Breakfast Recipes
If you’re looking for a flavorful and satisfying way to start your day, these savory bean breakfast recipes are sure to hit the spot. From herb-infused scrambles to zesty breakfast burritos, these dishes make it easy to incorporate healthy beans into your morning routine.
Herbed Tofu and Cannellini Bean Scramble
This protein-packed scramble is perfect for vegans and vegetarians looking for a filling breakfast option. The combination of tofu, cannellini beans, and fresh herbs creates a flavor-packed dish that will keep you feeling full and energized until lunchtime.
| Ingredients: | Instructions: |
|---|---|
| 1/2 block firm tofu, crumbled | Heat a nonstick skillet over medium heat. Add the crumbled tofu and cook for 2-3 minutes, stirring occasionally, until lightly browned. |
| 1/2 cup cannellini beans, drained and rinsed | Add the cannellini beans and sauté for 1-2 minutes more, until heated through. |
| 1/4 teaspoon dried thyme | Add the dried thyme and continue to sauté for another minute, until fragrant. |
| 1/4 teaspoon dried rosemary | Season with salt and pepper to taste and serve hot. |
Note: You can also add chopped veggies such as spinach, onions, or tomatoes for an extra boost of nutrition and flavor.
Black Bean Breakfast Burrito
Looking for a hearty breakfast that’s easy to eat on the go? Try this zesty black bean breakfast burrito, which is packed with protein and fiber to keep you feeling satisfied all morning long.
| Ingredients: | Instructions: |
|---|---|
| 1 large whole wheat tortilla | Warm the tortilla in the microwave or on a skillet. |
| 1/2 cup black beans, drained and rinsed | Heat the black beans in a small saucepan over medium heat, stirring occasionally, until heated through. |
| 1/4 cup chopped bell peppers | Add the chopped bell peppers to the saucepan and sauté for 1-2 minutes, until slightly softened. |
| 1/4 cup salsa | Spread the salsa on the tortilla, leaving a 1-inch border around the edges. |
| 2 tablespoons shredded cheddar cheese | Spoon the black bean mixture onto the tortilla, then sprinkle with shredded cheddar cheese. |
| 1/4 avocado, sliced | Top with sliced avocado and roll up the tortilla tightly. |
Note: You can also add scrambled eggs, sausage, or bacon if desired.
Tomato and White Bean Toast
This simple yet flavorful breakfast option is perfect for those mornings when you’re short on time. Just a few ingredients come together to create a satisfying and nutritious meal.
| Ingredients: | Instructions: |
|---|---|
| 2 slices whole wheat bread, toasted | Toast the bread and place on a plate or cutting board. |
| 1/2 cup white beans, drained and rinsed | Mash the white beans with a fork or potato masher, then spread onto the toast. |
| 1/2 cup chopped tomatoes | Top with chopped tomatoes and a drizzle of olive oil. |
| 1 tablespoon chopped fresh basil | Season with salt and pepper to taste, then sprinkle with chopped fresh basil. |
Note: You can also add sliced avocado or a poached egg for extra flavor and nutrition.
Sweet Bean Breakfast Treats
If you have a sweet tooth but still want to maintain a healthy breakfast routine, look no further than sweet bean breakfast treats. These recipes use beans as a base to add natural sweetness, fiber, and protein to your morning meal. Here are three delicious options to try:
Black Bean Brownie Batter Smoothie
| Ingredients: | – 1 can black beans, drained and rinsed – 1 banana – 1/4 cup cocoa powder – 2 tbsp maple syrup – 1/2 tsp vanilla extract – 1 cup almond milk – Ice |
|---|---|
| Instructions: | 1. Place all ingredients in a blender and blend until smooth. 2. Add ice as needed to achieve desired thickness. 3. Serve and enjoy! |
This smoothie will satisfy your chocolate cravings while still providing a healthy breakfast option. The black beans add a creamy texture and extra protein to the mix.
Chickpea Flour Pancakes
| Ingredients: | – 1 cup chickpea flour – 1/2 tsp baking powder – 1/4 tsp salt – 1/4 tsp cinnamon – 1/4 cup unsweetened applesauce – 1/2 cup almond milk – 1 tsp vanilla extract – 1 tbsp maple syrup – Coconut oil for cooking |
|---|---|
| Instructions: | 1. In a mixing bowl, combine chickpea flour, baking powder, salt, and cinnamon. 2. In a separate bowl, whisk together applesauce, almond milk, vanilla extract, and maple syrup. 3. Add wet ingredients to dry ingredients and stir until well combined. 4. Heat a non-stick pan over medium heat and add coconut oil to coat. 5. Pour pancake batter into the pan, using about 1/4 cup of batter per pancake. 6. Cook until bubbles form on the surface, then flip and cook for an additional 1-2 minutes. 7. Serve with desired toppings and enjoy! |
This pancake recipe uses chickpea flour as a base, adding extra protein and fiber to this breakfast staple. The result is a fluffy and satisfying pancake that can be customized with your favorite toppings.
White Bean and Banana Muffins
| Ingredients: | – 1 can white beans, drained and rinsed – 2 ripe bananas – 1/4 cup maple syrup – 1/4 cup almond milk – 1 tsp vanilla extract – 1/4 tsp salt – 1 tsp baking powder – 1/2 tsp baking soda – 1 cup oat flour – Optional: chopped nuts, chocolate chips, or dried fruit for toppings |
|---|---|
| Instructions: | 1. Preheat oven to 350°F and grease muffin tin. 2. In a food processor, blend white beans, bananas, maple syrup, almond milk, vanilla extract, and salt until smooth. 3. Add baking powder, baking soda, and oat flour to the food processor and blend until well combined. 4. Pour batter into muffin tin, filling each cup about 2/3 full. 5. Add desired toppings to each muffin. 6. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean. 7. Let cool for 5 minutes before serving. |
This muffin recipe uses white beans as a base, adding extra protein and fiber to your breakfast. The bananas and maple syrup add natural sweetness and the oat flour makes these muffins gluten-free.
Bean Breakfast Bowls
Bean breakfast bowls are customizable, filling, and easy to prepare. They offer a balanced combination of protein, carbs, and healthy fats to keep you fueled throughout the day. Here are some ideas for creating your own bean breakfast bowl:
| Base | Protein | Vegetables | Healthy fats | Toppings |
|---|---|---|---|---|
| Brown rice | Black beans | Roasted sweet potato, kale | Avocado | Salsa, cilantro, lime wedge |
| Quinoa | Chickpeas | Sautéed spinach, mushrooms | Tahini dressing | Cherry tomatoes, feta cheese |
| Farro | Pinto beans | Grilled zucchini, bell peppers | Walnuts | Balsamic glaze, basil leaves |
Choose a base, such as brown rice, quinoa, or farro, and pair it with your favorite beans. Add some sautéed or roasted vegetables for extra fiber and nutrients. Top it off with a source of healthy fats, such as avocado or nuts, and a flavorful dressing or sauce. Add some fresh herbs, citrus, or spices to enhance the flavor profile.
Bean Breakfast Wraps
For those on the go, bean breakfast wraps are the perfect solution. They are easy to make and can be filled with a variety of ingredients depending on your mood and dietary needs. Here are some ideas to get you started:
| Ingredients | Instructions |
|---|---|
| Whole wheat tortilla Scrambled eggs Black beans Avocado Salsa |
Warm up the tortilla in a pan or microwave. Fill with scrambled eggs, black beans, sliced avocado, and your favorite salsa. Roll up the wrap tightly and enjoy! |
| Rice paper wrap Chickpeas Carrots Cucumber Green onion Tahini sauce |
Soak the rice paper wrap according to package instructions. Add chickpeas, shredded carrots, sliced cucumber, and green onion. Drizzle with tahini sauce and wrap it up! You can also add a protein source such as tofu or tempeh. |
Tip: You can also use collard greens or lettuce leaves as a wrap substitute for a low-carb option.
Experiment with different bean varieties and add your favorite veggies and sauces to create a wrap that suits your taste. Bean breakfast wraps are perfect for a busy morning, as they can be prepared in advance and eaten on the go.
Bean Breakfast Casseroles
When it comes to meal prep, bean breakfast casseroles are a game-changer. These dishes can save you time and energy in the morning, as you can prepare them in advance and simply pop them in the oven to reheat. Here are two delicious bean breakfast casserole recipes to try:
| Recipe Name | Ingredients | Instructions |
|---|---|---|
| Black Bean and Sweet Potato Breakfast Casserole |
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| White Bean and Kale Breakfast Casserole |
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Experiment with different bean and vegetable combinations to find the perfect breakfast casserole for you. These dishes are also great for feeding a crowd or for meal prep when you know you have a busy week ahead.
Frequently Asked Questions (FAQ)
Here are some commonly asked questions about bean breakfast recipes:
Can I use canned beans in these recipes?
Yes, you can use canned beans. Just be sure to rinse and drain them before adding them to the recipe.
What if I don’t have certain ingredients?
Don’t be afraid to experiment with substitutions. For example, if a recipe calls for black beans but you only have kidney beans, go ahead and use those instead. You can also swap out spices or vegetables to customize the recipe to your liking.
Can I prepare these recipes in advance?
Many of these recipes can be prepared in advance and stored in the fridge or freezer. Simply reheat in the microwave or oven as needed.
Are these recipes kid-friendly?
Yes, many of these recipes are kid-friendly and can be a great way to introduce children to healthy and nutritious foods.
Can these recipes be made in larger batches?
Absolutely! Simply multiply the ingredients to make a larger batch. Many of these recipes are perfect for meal prep or feeding a crowd.
Can I adjust the spice level in these recipes?
Of course! Feel free to adjust the spice level to your liking. You can add more or less spice depending on your preference.