Black Beans and Egg Breakfast Bowl Recipe | Healthy Recipes & Snacks

[ 4 ] January 25, 2009 |

Breakfast and Black Beans? Check Out This Protein-Packed, High-Fiber and Low-Fat Breakfast Recipe That Takes Less Than Five Minutes To Prepare. 

Unless you’re from Latin America, Mexico or Spain, beans and breakfast aren’t normally two things you associate together.

But maybe you should — especially if your usual breakfast routine is getting is getting stale and could use a kick. 

Beans are one of the most nutritious and inexpensive additions to any healthy pantry.  Filling, low-in-fat, and loaded with soluble fiber, protein, minerals and healthy antioxidants, beans are clean eating powerhouses. And that means not just made into soup or served with rice, but believe it or not, as a breakfast dish.

Black Beans and Eggs? For Breakfast?

This recipe uses canned black beans combined with eggs and traditional Mexican herbs and spices to make a tasty breakfast bowl that you can throw together in less than five minutes from finish to start.



Black beans work surprisingly well in breakfast recipes because beans are versatile and tend to complement a wide-range of foods, including eggs.

In Mexican cooking, it’s common to eat black or pinto beans alongside traditional breakfast dishes like Huevos Rancheros, and if you’ve ever eaten a breakfast burrito, you probably already have a sense for how eggs and black beans can enhance each other.

Black Beans Are Good For You: The Health Benefits of Black Beans

This black bean breakfast recipe is also extremely nutritious.

It uses one whole egg and three egg whites to enrich the beans, providing additional flavor and boosting the overall protein in the dish, without adding much additional fat.

The complex carbohydrates in the black beans make it an ideal pre-workout breakfast and the addition of spices like cumin, Mexican oregano, epazote and chili powder not only add to the beans already high antioxidant levels, but also make it extremely flavorful.

In terms of the nutritional value of black beans, a 1 cup (260 g) serving of black beans has a 560 mg of potassium, 40% of your recommended daily allowance of fiber, 16 grams of protein, 44 grams of complex carbohydrates (30 Net Carbs) and zero cholesterol or fat.  Black beans are also very high in vitamins and minerals like folate, maganese, magnesium, Vitamin B1, phosphorus and iron.

If you are worried about sodium, opt for the low-sodium version of canned black beans which will typically come in around 170 mg, or 8% of your daily recommended sodium intake. Plus, the high levels of potassium in black beans actually helps counter the effects of sodium in the body.

Black beans have one of the highest levels of anthocyanins, a powerful flavonoid and antioxidant. In fact, black beans have as much anthocyanin as antioxidant powerhouses like red grapes and cranberries. Of all beans, black beans are the most antioxidant rich (followed closely by red/kidney beans.)

Canned Black Beans Versus Dried?

While this black bean breakfast bowl recipe uses canned black beans for convenience, you can use dried beans as well.

However, you’ll need to prepare them ahead of time and keep them in the refrigerator. The difference in nutritional value of canned black beans versus dried beans is negligible, especially if you opt for the low-sodium canned versions. The main difference is cost, since dried beans are less expensive than their canned brethren. 

Recipe Variations Are Endless: So Experiment!

Because black beans pair up naturally with so many foods, you can play around with adding other ingredients to this bowl for nearly-endless variety. For example, depending on what you have around, consider adding:

  • Canned or fresh tomatoes
  • Fresh or frozen corn
  • Leftover brown rice from last night’s stir-fry
  • Sliced green onion/Scallions
  • Green or red peppers, dried chilies or even jarred jalapeno slices
  • Diced onion
  • Low-fat cheddar cheese or feta
  • A dab of low-fat Quark, plain yogurt or low-fat/fat-free sour cream
  • Fresh or jarred salsa or low-sodium Picante or enchilada sauce

Finally, you can eat the dish in a bowl or rolled up in a whole grain or low-carb tortilla or wrap as a breakfast burrito. This recipe also works just as well for a quick supper or snack.

Black Bean and Egg Breakfast Bowl Recipe

Makes one serving

Ingredients

1 cup canned black beans, drained
1 whole egg
3 egg whites
1 tsp cumin
1/2 tsp epazote (optional)
1/2 tsp Mexican or Greek oregano
1/8 tsp chili powder
Salt and pepper to taste
Bottled pepper sauce such as Franks Red Hot, Cholula or Tabasco to taste

Directions

  1. Break four eggs in a glass bowl and remove three yolks with your fingers or a spoon and discard, leaving one egg yolk and four egg whites in the bowl. 
  2. In a microwave-safe bowl or small stove-top saucepan, combine drained black beans, cumin, chili powder, oregano and epazote (if using) and mix well.
  3. Heat beans in microwave on high for approximately 2-3 minutes or on stove-top until hot.
  4. Heat a non-stick frying pan coated with a bit of olive oil over medium high, and add the eggs. Cook until the whites have set and flip, cooking until over-easy. Or, if you prefer your eggs more well-done without a runny yolk, you can scramble them. You can also prepare your eggs poached.
  5. Add eggs to bean mixture, tossing well until the eggs and black beans are combined. Adjust for salt and pepper and serve with a dash of hot pepper sauce (optional) or rolled in a large whole-grain or low-carb tortilla.

Black Beans & Egg Breakfast Bowl Nutrition Information

Amount Per Serving:

Calories: 365.9
Total Fat: 6.7 g
Saturated Fat: 1.9 g
Polyunsaturated Fat: 1.3 g
Monounsaturated Fat: 2.3 g
Cholesterol: 212.5 mg
Sodium: 134.4 mg
Potassium: 745.7 mg
Total Carbohydrate: 44.7 g
Dietary Fiber: 15.8 g
Sugars: 0.1 g
Protein: 31.1 g

Vitamins & Minerals

Vitamin A: 15.1 %
Vitamin B-12: 8.3 %
Vitamin B-6: 12.2 %
Vitamin C: 2.3 %
Vitamin D: 6.5 %
Vitamin E: 2.8 %
Calcium: 10.5 %
Copper: 20.1 %
Folate: 70.7 %
Iron: 34.8 %
Magnesium: 34.3 %
Manganese: 45.2 %
Niacin: 5.6 %
Pantothenic Acid: 10.5 %
Phosphorus: 34.6 %
Riboflavin: 22.2 %
Selenium: 25.2 %
Thiamin: 31.4 %
Zinc: 17.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Category: Healthy Breakfast Recipes

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Comments (4)

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  1. Regis (1 comments) says:

    Matt – this is a staple of my diet, I now eat this approx 5 mornings per week!  Like you mentioned, the varieties are endless, which keeps it interesting. Sometimes, I’ll toss a small amount of shredded mozzarella on the beans before layering the eggs over them.  I’ve also found that rotating the hot sauces, and adding in chopped onions to the beans brings new flavors and textures.  Thanks for the post!

  2. Protein Girl (1 comments) says:

    Don’t forget canned black soybeans (sold by Eden Foods in the organic section of major grocery stores) which are extremely low carb, high fiber and high protein. They can be used interchangeably with black beans!

  3. Ahmad (2 comments) says:

    Glad I found this recipe via Google. Thanks for posting this article, I love black beans.

    Just a heads up though, beans and eggs are a staple in Egypt, Ethiopia, North Africa, and the Middle East in general.

    In Yemen, they use white beans or kidney beans with eggs.
    In Ethiopia, Egypt, and the Levant, they use fava beans with eggs.

    Cheers!

    Ahmed

  4. Ahmad (2 comments) says:

    Glad I found this recipe via Google. Thanks for posting this article, I love black beans.

    Just a heads up though, beans and eggs are a staple in Egypt, Ethiopia, North Africa, and the Middle East in general.

    In Yemen, they use white beans or kidney beans with eggs.
    In Ethiopia, Egypt, and the Levant, they use fava beans with eggs.

    Cheers!

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