I have been itching to use black beans in a recipe and finally did it with these easy to make black bean muffins.
Just a bit larger than bite-sized and loaded with protein. Ridiculously easy to make and only require a handful of ingredients. They work as a quick breakfast item, easy snack or as an addition to a larger meal.
You mix all the ingredients in one large bowl using a fork which takes all of 10 minutes. I made these while the coffee was brewing. Too easy for words!
Because these are a 1:1 ratio (carbohydrate to protein), simply add toppings if you are looking to up the carbohydrate amount. For example, a dollop of almond butter, a few slices of banana or maybe a few raspberries on top.
Prep time is 10 minutes.
Makes 12 muffins
Here's how to do it:
- 1 cup Black Beans (I use Fig Food Company - ready to eat pouch - organic)
- 1 Scoop Vanilla Plant-based Protein Powder (I use Thorne Vega-Lite)
- 1 tbsp Cacao Powder (I use Navitas Naturals)
- 1 tbsp Baking Powder (I use Bob's Red Mill)
- 2 eggs (for eggless version - use Flaxseed meal and water)
Preheat oven to 350 degrees.
Lightly grease 12 muffin tin with coconut oil and set aside
In a large mixing bowl, add the black beans and mash with a fork until the beans are broken into small pieces. Then add the baking powder and eggs and mix until smooth.
Add the protein powder and cacao powder and mix well until all the ingredients are combined.
With a large spoon drop in mixture into muffin tin. About 1/4 inch full for each muffin.
Bake for about 15 minutes.
Remove and let cool for 5 minutes.
Remove muffins from tin and enjoy. Because these are just a bit larger than bite-size you can have more than one. I ate three :)
CHO = 3g
PRO = 4g
Fat = 1g
Fiber = 1g
Metabolically Efficient: YES
Ratio: 3:4 = 1:1