Black Bean Egg Bites

Looking for ideas for breakfast or snack-on-the-run? These delicious & nutritious Black Bean Egg Bites are loaded with protein & veggies and are super easy to make!

Course Breakfast & Brunch, Snack

Key Ingredient Beans

Dietary Need Gluten Free, Vegetarian

Prep Time 10

Cook Time 20

Total Time 30

Servings egg bites

Calories 63

Ingredients

1 Tbsp (15 mL) canola oil
1/2 cup (125 mL) finely chopped red bell pepper
1/2 cup (125 mL) finely chopped green bell pepper
1/2 cup (125 mL) finely chopped white onion
1/4 cup (60 mL) grated carrot
1 small jalapeno pepper, finely chopped, optional
1 cup (250 mL) cooked or canned black beans, drained & rinsed
5 large eggs
2 Tbsp (30 mL) milk
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
3/4 cup (175 mL) shredded cheddar cheese

Instructions

Preheat oven to 350°F (180°C).
Lightly grease mini muffin pan(s) with cooking spray.
In a large skillet, heat oil over medium temperature. Add red and green peppers, onion, carrots and jalapeno pepper (if using) and sauté until slightly tender, about 5 minutes.
Remove from heat and stir in black beans.
In large bowl, use a fork to whisk together eggs, milk, salt and pepper. Stir in the bean and vegetable mixture.
Scoop 3-4 Tbsp (45-60 mL) of the mixture into the prepared mini muffin pan(s). You should get about 24 egg bites.
Top with shredded cheddar cheese.
Bake in preheated oven for 20-25 minutes, until egg is set and cooked through. Remove from oven, place on wire cooling rack and let stand for 5 minutes before removing the egg bites from the pan.
Serve warm or cool and refrigerate for meals or snacks-on-the go!

Notes

Want more heat? Use a larger jalapeno pepper and/or add a few drops of hot sauce when whisking the eggs, milk and seasonings together!
Switch up the veggies with whatever you have in the fridge to make this recipe your own.
Feel free to add a bit of bacon or ham or any leftover meat you have on hand!
Great breakfast on the run, snack, delicious warm or cold or microwaved. Serve with a fruit in the morning for breakfast or brunch or with a salad for supper.

Nutrition