Blog Nutrition Recipes Black Bean Breakfast Ideas: 6 Different Ways To Start Your Day

Black Bean Breakfast Ideas: 6 Different Ways To Start Your Day

Black beans, also known as ‘frijoles negros’ are a type of legume that is highly nutritious and full of fiber, protein, iron, and antioxidants. They have a mild, earthy flavor and a soft yet firm texture. They can be used in a variety of dishes, from soups to salads to burritos and tacos. What makes them perfect for breakfast is that they are hearty and filling. Think of them as the perfect energizer to get your day off to a great start. We’ve scoured the web for some delicious and versatile black bean breakfast ideas that you can try. Plus, it will tell you about the health benefits of black beans to give you even more motivation to incorporate them into your breakfast routine.

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Black Bean Breakfast Bowl (8)

Breakfast bowls are typically made up of healthy ingredients that are easy to prepare and assemble. They’re also customizable—you get to choose your favorite toppings, so you can mix and match for different flavors. Sweet potatoes, black beans, eggs, and spinach come together to make this filling and nutritious breakfast bowl.

Ingredients:

  • 8 slices bacon 
  • 4 eggs, prepared to your preference (we prefer them scrambled, but fried or over easy work too)
  • 1-14.5 oz. can black beans, drained and rinsed
  • 2 cups cubed roasted sweet potatoes
  • 1 large avocado
  • 1 1/3 cup baby spinach

Optional garnishes: pickled Jalapenos, diced red onion, cilantro leaves, cotija cheese, and/or hot sauce

Instructions:

  1. Heat a large skillet over medium-high heat and cook the bacon until crispy. Transfer to a plate and set aside.
  2. Reduce the heat to medium-low and add the eggs, stirring constantly until they are cooked through.
  3. Heat the black beans in a small saucepan over low-medium heat for about 5 minutes, stirring occasionally. You may also serve them at room temperature (they taste just as good!).
  4. Assemble the breakfast bowls: Divide the sweet potatoes, eggs, beans, avocado and spinach among 4 bowls.
  5. Top each bowl with crumbled bacon and your choice of garnishes (if desired). Serve warm and enjoy! 

Nutrition Information:

Serving Size 1  Amount Per Serving ; | Calories 308 |Total Fat 15g | Saturated Fat 3g | Trans Fat 0g | Unsaturated Fat 10g | Cholesterol 169 mg |Sodium 445 mg | Carbohydrates 30g | Fiber 12g | Sugar 2g | Protein 16g |

See also
The Positive Effects Of A Low Carb Diet For PCOS: Better Your Life And Reduce Your Symptoms

black bean breakfast

Instant Pot Black Bean Soup (7)

Cozy fall and winter mornings call for a big bowl of hot soup. This Instant Pot black bean soup is easy to make, healthy and delicious. Plus, it uses pantry staples, so you don’t have to make a special trip to the store. 

Ingredients:

  • 1 small Red Onion, diced
  • 3 Cloves Garlic, minced
  • ½ bunch Cilantro, stems and leaves divided
  • 1 Red Pepper, diced  
  • 1 tbsp Cumin
  • 2 tbsp Chili Powder
  • ½ tsp Cayenne Pepper
  • 14 oz. dry Black Beans (about 2 cups)
  • 3 cups Vegetable Broth, plus extra Water
  • Juice + Zest of 1 Lime
  • Salt, to taste
  • Avocado salsa for garnish

Instructions:

  1. Set your Instant Pot to the “saute” setting. Add the onion and garlic and cook until fragrant, about 5 minutes.
  2. Stir in the cilantro stems, red pepper, cumin, chili powder and cayenne. Ensure all of the vegetables are coated in the spices. Saute for another 1-2 minutes.
  3. Add the beans, vegetable broth and 3 cups of water. The water line should be about 1″ above the beans. Secure the lid on your Instant Pot and set the timer to 30 minutes.
  4. Once the timer is done, let the pressure release naturally for 5 minutes, then carefully use a kitchen towel to release any remaining pressure.
  5. Remove the lid and pour the lime juice and zest into the soup. Use an immersion blender or food processor to blend the soup until it’s mostly smooth, but still has some texture.
  6. Season with salt, to taste and garnish with cilantro leaves, avocado salsa and freshly cracked pepper.

Read More: No-Bake Breakfast Cookies To Start Your Day Right

Black Bean Breakfast Burrito (4)

Of all black bean recipes, the breakfast burrito makes the best on-the-go breakfast. Loaded with protein and flavor, this burrito will keep you full all morning. It’s a simple egg and black bean breakfast that’s freezer-friendly, too (meal-prep for the win!) 

Ingredients:

  • 2 tablespoons olive oil divided
  • 1 onion diced
  • 1 bell pepper any color, diced
  • 15 ounces canned black beans drained and rinsed
  • ½ cup salsa
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • 6 large eggs
  • ½ cup shredded mexican cheese blend 
  • 6 8-inch tortillas
See also
Tasty And Healthy Shrimp Scampi Recipe

Instructions:

  1. Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add the diced onion and bell pepper and sauté until the vegetables begin to soften, about 5 minutes.
  2. Add the black beans and salsa to the skillet and season with salt, pepper, cumin and paprika. Stir to combine and cook for another 5 minutes, stirring occasionally. Set aside.
  3. In a medium bowl, whisk together the eggs with a pinch of salt and pepper.
  4. Heat the remaining tablespoon of oil in a clean skillet over medium-high heat. Pour in the eggs and cook, stirring often, until the eggs are just cooked through. Allow to cool slightly. 

To Assemble: 

  1. Warm each tortilla in a skillet over medium heat for about 30 seconds on each side. 
  2. Place a heaping scoop of the bean mixture in the center of the tortilla, followed by scrambled eggs and shredded cheese. 
  3. Fold the edges up and around the filling, then carefully roll it into a burrito. Serve immediately or wrap the burrito in foil and place it in the freezer for later. 

Nutrition Estimate Per Burrito:

Calories 234 kcal | Carbohydrates 17g | Protein 14g | Fat 13g | Saturated Fat 4g | Cholesterol 195 mg | Sodium 763 mg | Potassium 426mg | Fiber 6g | Sugar 3g | Vitamin A 1098 IU | Vitamin C 29 mg | Calcium 125 mg | Iron 3mg |

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black bean breakfast

Black Bean And Egg Breakfast Tacos (1)

If you’ve always had tacos for dinner, it’s time to switch things up and enjoy this delicious breakfast taco. Think of it as a variation on the classic egg and black bean breakfast burrito – with a few extra flavorful spices.

Ingredients:

  • 6 large eggs
  • 2 tablespoons milk
  • salt and pepper, to taste
  • 1 – 15 oz. can black beans, drained and rinsed
  • 1/2 of a lime, juiced
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chili powder
  • 3/4 cup feta cheese, crumbled (Pepper jack, cheddar, Mexican blend or Monterey Jack cheeses are also tasty)
  • 1 avocado, diced
  • salsa, your choice of heat
  • 1/2 cup cilantro leaves, rinsed and chopped
  • 6 soft taco size flour or corn tortillas, warmed
See also
Macro-Friendly Desserts: 10 Sweet Treats Under 250 Calories

Instructions:

  1. In a medium bowl whisk together the eggs and milk until frothy. Season with salt and pepper to taste.
  2. In a hot skillet, heat 1 tablespoon of olive oil over medium-high heat. Pour in the egg mixture and scramble until cooked through. 
  3. Add chopped cilantro and set aside. 
  4. In a separate skillet, heat 1 tablespoon of olive oil over medium-high heat. 
  5. Add the black beans and sauté for 2-3 minutes. 
  6. Add the lime juice, cumin and chili powder. Cook until heated through and season with salt and pepper to taste. 

To Assemble The Tacos:

  1. Place a spoonful of egg, black bean mixture in each tortilla and top with feta cheese, avocado, salsa and cilantro. 
  2. Serve immediately. 

Nutrition Estimate Per Taco:

Serving Size 1; Amount Per Serving | Calories 308 |Total Fat 15g | Saturated Fat 3g | Trans Fat 0g | Unsaturated Fat 10g | Cholesterol 169 mg | Sodium 445mg | Carbohydrates 30g | Fiber 12g | Sugar 2g | Protein 16g |

BetterMeBlack Bean Breakfast Salad (3)

Take 15 minutes to whip up a bowl of the most nutritious black bean breakfast salad ever. Filled with protein, fiber and a rainbow of veggies, this vegan-friendly breakfast will keep you satisfied all morning long.

Ingredients:

  • 1 15 oz can black beans, rinsed and drained
  • 1 cup corn 1 large ear of sweet corn or 1 cup defrosted frozen corn
  • 1 cup halved cherry or grape tomatoes
  • 1 cup chopped red bell pepper
  • 1/2 cup chopped red onion
  • 1/2 cup chopped cilantro
  • Juice of 1 ½ limes
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon ground cumin
  • 1 large avocado pitted, peeled, and chopped

Instructions:

  1. In a large bowl, combine the black beans, corn, tomatoes, bell pepper, red onion and cilantro. 
  2. In a small bowl, whisk together the lime juice, olive oil, salt, chili powder and cumin. Pour over the salad and toss to combine. 
  3. Gently stir in the avocado and serve. 

Nutrition Estimate Per Serving (6 grams):

6g | Calories 117 kcal | Carbohydrate 12g | Protein 2g | Fat 7g | Saturated Fat 1g | Sodium 397 mg | Potassium 356 mg | Fiber 3g | Sugar 3g | Vitamin A 1240IU | Vitamin C 41.3mg | Calcium 11 mg | Iron 0.5mg |

See also
Delicious And Nutritious Turkey Chili No Beans Recipes

Read More: Banana Bread Overnight Oats Recipe And 6 Reasons To Eat This For Breakfast Often

black bean breakfast

Black Bean Breakfast Burger (9)

A burger for breakfast sounds like a terrible idea, until you try this nutritious black bean breakfast burger. Loaded with protein, fiber and a savory blend of spices, these burgers make the perfect “brinner” (aka breakfast for dinner).

If you’re worried about the implications of eating white buns for breakfast, try whole wheat buns or think outside the bun and serve your burgers on a bed of lettuce.

Ingredients:

  • 2 (14 ounce) cans black beans, drained, rinsed, and patted dry
  • 1 Tablespoon extra virgin olive oil
  • 3/4 cup finely chopped bell pepper (1/2 of a pepper)
  • 1 cup finely chopped yellow onion (1/2 of a large onion)
  • 3 garlic cloves, minced (about 1 Tablespoon)
  • 1 and 1/2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon smoked paprika
  • 1/2 cup bread crumbs or oat flour
  • 1/2 cup feta cheese (skip if vegan)
  • 2 large eggs (see note for vegan substitution)
  • 1 Tablespoon Worcestershire sauce (see note for vegan & vegetarian version)
  • 2 Tablespoons ketchup, mayo, or BBQ sauce
  • pinch salt + pepper

Instructions:

  1. Preheat the oven to 325 degrees F. Line a baking sheet with parchment paper or aluminum foil and spread the drained and dried black beans on the baking sheet. Bake for 10-15 minutes, until slightly dry.
  2. Heat olive oil in a large skillet over medium-high heat. Add bell pepper, onion, and garlic. Cook until vegetables are soft and golden brown, about 8-10 minutes.
  3. Transfer the vegetables to a food processor and add the cumin, chili powder, garlic powder, paprika, bread crumbs, eggs, Worcestershire sauce, and ketchup. Pulse a few times until everything is combined but not pureed.
  4. Carefully fold in the black beans and feta cheese. Taste for seasoning and adjust as necessary. Divide mixture into four equal parts and form into patties. Place on a greased baking sheet and bake for 20 minutes. To grill, cook over medium-high heat for about 8 minutes per side.
  5. Serve burgers on toasted buns of your choice with your favorite toppings. 
See also
The Best Protein Blueberry Pancakes Recipes For Hitting Your Macros Goals

Notes:

For vegan burgers: replace the eggs with  1/2 cup mashed sweet potato, leave out the feta cheese, and use vegan BBQ sauce in place of Worcestershire sauce. 

For vegetarian burgers: use a vegetarian condiment in place of Worcestershire sauce.

black bean breakfast  

Why A Black Bean Breakfast Is Good For You

Black beans are a nutrient-dense food with a wide range of health benefits

Gut Health

Black beans are high in fiber, which can help keep your digestive system running smoothly (2). The dietary fiber helps to maintain regular bowel movements and helps prevent constipation. 

More importantly, the fiber in these creamy legumes also serves as food for the beneficial bacteria in your gut. This helps to promote a healthy balance of good and bad bacteria, which can reduce inflammation and the risk of chronic disease.

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Weight Loss

Black beans are low in calories and high in fiber, which can help you to feel satisfied longer. This makes them an ideal food to include in a weight loss diet (5). 

Heart Health

The high levels of folate, magnesium and potassium found in black beans can help to reduce blood pressure. This helps to reduce the risk of cardiovascular disease.  The soluble fiber in black beans can also help to reduce bad cholesterol levels (5). 

Bone Health

Black beans are a good source of calcium and magnesium, which are both essential for healthy bones (5).  Regular consumption of black beans can help to ensure that your bones remain strong and healthy. 

The Bottom Line

These are just a few of the reasons why black beans are an excellent choice for breakfast. Adding black beans to your morning meal can help you to reap the many benefits they offer. Whether it’s a breakfast burrito, a black bean salad, or a black bean burger, you can enjoy a delicious and nutritious breakfast that will leave you feeling energized and satisfied.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. BLACK BEAN AND EGG BREAKFAST TACOS (2022, goodlifeeats.com)
  2. Black Beans, Fiber, and Antioxidant Capacity Pilot Study: Examination of Whole Foods vs. Functional Components on Postprandial Metabolic, Oxidative Stress, and Inflammation in Adults with Metabolic Syndrome (2015, nih.gov)
  3. Black Bean Salad (n.d., twopeasandtheirpod.com)
  4. FREEZER BLACK BEAN BREAKFAST BURRITOS (2021, thetoastykitchen.com)
  5. Health (n.d., beaninstitute,com)
  6. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases (2021, nih.gov)
  7. Instant Pot Black Bean Soup (10 Ingredients!) (2022, frommybowl.com)
  8. Southwest Protein Breakfast Bowls with Sweet Potato and Blacgk Beans (2018, goodlifeeats.com)
  9. The Best Black Bean Burgers I’ve Ever Had (2018, sallysbakingaddiction.com)
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