3 Ways To Use Beans At Breakfast

by Kristen Keen, MBA, RD, LDN

Last Updated: April 19, 2021

Beans are a staple in most households and can be incorporated in a variety of ways. Beans provide a good source of lean plant-based protein, fiber, and loads of nutrients! They are commonly seen at a lunch or dinner meal, but let’s not forget about breakfast. I know what is going through your mind: “what, beans for breakfast?” Yes, having a good source of protein and fiber such as incorporating beans for breakfast can start your day off on the right foot. Below are three ways we can use beans in our daily breakfast routine.
  1. Simple bean toast.
    Some days, you want a quick breakfast that doesn’t require any thought, and this recipe does just that. The versatility in this meal gives you multiple options for incorporating a range of canned beans, bread, and spices.

    Ingredients
    • 1 can pinto beans, drained and rinsed
    • 2 slices whole grain bread
    • 1 tsp chopped mint
    • 1 Tbsp olive oil
    • Optional: cucumber or tomatoes sliced
    • Season to taste

    Directions
    Toast your bread and mash your beans with a fork. Stir in olive oil, mint, and salt & pepper to taste. Spread bean mixture over toast and top with optional sliced produce like cucumbers and tomatoes as desired.
  2. Breakfast burrito.
    Burritos are an easy go-to when eating on the fly, and they are a delicious choice when you have the time to slow down. Burritos can be plant or animal-based, eaten at any meal, and easily cater to our individual preferences. Try out this nutrient-dense breakfast option, and keep in mind other vegetables you can add into the mix.

    Ingredients
    • 1 whole wheat tortilla
    • 1 egg, scrambled
    • 1 can lentils, drained, rinsed, and heated
    • 1/2 avocado, sliced
    • 1 handful of baby spinach
    • 1/4 cup shredded cheese
    • Optional: Salsa, sour cream, cilantro, or green onion

    Directions
    Spoon eggs and lentils onto tortilla. Top with spinach, sliced avocado, and cheese. Salt & pepper to taste. Fold the bottom edge of each tortilla up and over filling. Fold in opposite sides. Serve immediately or sear in a pan for a crispy exterior. Add in salsa, sour cream, cilantro, or green onion as desired.
  3. Breakfast hash.
    Breakfast hash was a staple in my family growing up. This meal is a catch-all for any produce about to go bad in the refrigerator. Which makes this a very versatile dish. Vegetables are the main component of this hash and if you want to make it fancy, add a fried egg to the top. The fun thing about this recipe is how interchangeable the ingredients are. No gold potatoes? Swap them for some sweet potatoes or frozen hash browns. No potatoes? Try cauliflower rice.

    Ingredients
    • 1 TBSP olive oil
    • 3 gold potatoes, small dice
    • 1 can black beans, drained and rinsed
    • 1 onion, diced
    • 2 cups baby spinach
    • 1-1/2 tsp garlic powder, onion powder, cumin
    • Optional: fried egg

    Directions
    Heat the olive oil in a large pan over medium-high heat. Sautee onions for 3-5 minutes and add in the potatoes. Sautee potatoes until tender (15-20 minutes). Add in beans, seasonings, and spinach. Cook until spinach wilts. Salt & pepper to taste. Top with an optional fried egg as desired.

For more bean inspiration at breakfast, check out these recipes:
Beans are a nutritious food and can be found canned, dry, fresh, or frozen. All are nutritionally equivalent. Variety is key to a balanced eating style, so incorporating various beans can ensure that we are not missing out on all their wonderful nutrients. If you typically opt for black beans, switch it up and purchase pinto beans, fava beans, chickpeas, or lentils. Looking for more recipe inspiration on Kroger.com or reach out to our Kroger Health Dietitian Team for an individualized nutrition appointment.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Kristen Keen, MBA, RD, LDN

Kristen Keen, MBA, RD, LDN

Kristen believes having a strong relationship with nutrition is key to having a healthy life and that relationship should center around the power of self-love!