These White Bean Muffins (or bars!) pack an entire can of great northern beans into a dozen muffins. They’re full of protein and fiber and perfect for breakfast or snack time!
Hi friends –
So excited to share these White Bean Muffins with you guys! I’ve been testing them for a few weeks now and even had several of you test them out on your families to see if they needed any tweaks!
The good news about these muffins is that you can’t taste the beans at all. I use great northern beans which have a very mild flavor to begin with and after you add in the nut butter, the taste is undetectable. They’re also gluten-free (use certified gluten-free oats if needed) and dairy-free. (PSST! If you need a nut-free version, try my Sweet Potato White Bean Bars!)
The first few times I made these, I used almond butter because I think it has a stronger flavor and I wanted it to cover any bean flavor. But I’ve tested them with peanut butter and the beans still go unnoticed. I also made them as bars at first and they’re great. My personal preference is muffins but you decide!
You can also choose your favorite mix-ins. I’ve used just chocolate chips in a few batches and have also made bars that included Craisins and shredded coconut.
Here’s how you make these little beauties:
PrintWhite Bean Muffins (or Bars!)
These White Bean Muffins (or bars!) pack an entire can of great northern beans into a dozen muffins. They’re full of protein and fiber and perfect for breakfast or snack time!
Ingredients
1 (15 oz can) great northern beans, drained and rinsed
2 eggs
1/3 cup maple syrup
3/4 cup rolled oats
1/2 cup peanut butter (or almond butter)
1 tsp baking soda
1 tsp cinnamon
1 tsp vanilla
1/2 tsp salt
chocolate chips, craisins, shredded coconut etc for optional mix-ins
Instructions
- Combine beans, eggs and maple syrup in the food processor and blend until smooth.
- Add oats, peanut butter, baking soda, cinnamon, vanilla and salt and blend again.
- Add mix-ins, pulse a few times to mix.
- Pour into greased or lined muffin tins (or 9×9 pan). Add additional toppings if desired.
- Bake at 375 degrees for 18-20 minutes.
See how easy it is?
Enjoy!
–Lindsay–
Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!
How great are these!! Your hidden food recipes are some of my favorites!
Have you found a substitute for the nut butter? I would love to make this, but my child isn’t allowed to have food with nut products in it at school.
i would try my sweet potato white bean bars instead!
Any stats on how much fiber per muffin? My granddaughter struggles with constipation so I am trying recipes with lots of fiber. Thanks!
I just made these, and they are fantastic! Thanks for the recipe!
so glad!
Yum, yum, yum! These are delicious. I got hooked on your blog over my maternity leave and am back at work and still loving it. You’ve inspired me to food prep more than in the past, which is super helpful with two little ones!!!
Made these with garbanzo beans and into bars and my kids ate them all up! My 19 months old was literally spooning the raw batter into his mouth! Thank you!
★★★★★
oh i love hearing this!!
The biggest thing for me is texture and these pass the test. I’ve made some Paleo almond flour muffins from a food blogger I follow and the texture was too spongy from all the eggs. These however are awesome, I will definitely be making these again!! Thanks!
★★★★★
yay! so glad you liked them!
Wow, not only did these come out more moist and fluffy than I imagined, but both kids and my picky husband enjoyed them! This was the first recipe of yours that I made and I will definitely have to explore your site more
★★★★★
yay!!! so happy to hear it!
Hi, I’m keen to try this recipe but need a bit free version for school. My daughter isn’t a fan of tahini, any suggestions as to what I could use instead?
Thanks !
sunbutter?
Made these today and ate two straight out of the oven! These bad boys are delicious! Can’t wait to have my 2 year old and husband try!
★★★★★
I made these today and I like them. I wish I would have ground up the beans before I added any of the other ingredients so the beans would have been more pulverized.
★★★★
Great recipe. Made these today and they turned out wonderful. Is there nutrition facts available? Sorry if I missed it…thanks!
★★★★★
I don’t have them, sorry! bUt i’m glad you liked them!
Without add in, per MyFitnessPlan: these 7 Ingredients Copy Recipe Edit Recipe
15 fluid ounce, Great Northern Beans
2 egg (50g), Eggs
0.33 cup, Maple Syrup
0.75 cup, Rolled Oats
0.50 cup(s), Almond Butter
1 tsp, Baking Soda (Weacaa) – Svg 1 Tsp
0.50 tsp, Plain Salt
Nutrition Facts
Servings 12.0
Amount Per Serving
calories 138
% Daily Value *
Total Fat 7 g 10 %
Saturated Fat 1 g 3 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 31 mg 10 %
Sodium 296 mg 12 %
Potassium 30 mg 1 %
Total Carbohydrate 15 g 5 %
Dietary Fiber 3 g 14 %
Sugars 6 g
Protein 6 g 11 %
Vitamin A 1 %
Vitamin C 1 %
Calcium 14 %
Iron 6 %
You are awesome. Thank you!
These are amazing and my family loved them! We added white chocolate chips and coconut.
★★★★★
yay! love the coconut addition!
I have dry beans (not from a can). Could I use those in this recipe?
yep as long as you cook them first!
Hi, how long would you cook these for if there were made in mini muffin tins?
I would check after 12 min or so
do these freeze well? do i need to store them in the fridge if not frozen or can they stay at room temp?
i store them in the fridge so they don’t spoil as fast!
I know this is old, but for anyone else reading the comments and wondering the same thing…These do freeze well! My kids love these. I have to double, triple or even quadruple all the baked goods recipes I make from this site to manage to get any in the freezer at all with my husband and 3 boys attacking everything I make instantly. 🙂
My go to breakfast this week has been these muffins with almond butter and cinnamon on top plus some fruit.
★★★★
can I omit maple syrup in the receipt? Or replace with dates? Will the muffin tastes bland without it? Thanks
you def need some kind of sweetener. You could try dates or mashed banana!
I made this for my 15 months, she love it! I used 2 tbsp maple syrup and 2 dates for sweetness. It still tasted good to me.
★★★★★
Do you have any suggestions for replacing the eggs? We have an egg allergy in the family. Thank you!
you can use flax eggs!
Amazing!!!! I really can’t believe how tasty these are! I had tried a chickpea recipe and became hooked. Found your recipe when my chickpea supply ran out during corona isolation and I became desperate. Would white beans work as well? Your recipe is even better! You cannot tell these have beans at all. They taste health-ish but definitely still like a good chocolate chip muffin. I like to make these as snacks for my four kids who all really like them (even mu husband enjoys them and he is pretty skeptical of messing with traditional cookies and muffins). They are great kiddie snacks… the only trouble is… I eat most of them myself! If a reader is skeptical, TRY THEM- you will be pleasantly surprised!!!!
★★★★★
Just made these and they are delicious! My boys loved helping to make them too!
★★★★★
Our whole family enjoys these! I made them with Cannellini beans and put them into mini muffin holders and it’s a hit! I bake for about 13 to 15 mins at the same temperate.
★★★★★
To make the recipe grain free (due to allergies) I subbed the rolled oats for 1/3 cup coconut flour and 1/3 + a little bit almond flour (to accomplish a 3/4 cup flour : 1 cup rolled oat replacement ratio). Instead of using a 9×9″ pan, I used a medium size baking sheet and made a thin loaf on top of parchment paper. Cooked for 18min and it was perfect. The loaf raised nicely (half cm) and held together nicely when cut into large pieces.
Made this for breakfast for two and continued munching on it through a busy physical work day. Filled us up and kept us full all day.
★★★★★
My PICKY 4yo ate at least 6 mini muffins in a sitting! We struggle with protein sources so this was a huge win! We subbed sunbutter so he could take to school for snacks and it turned out great. For those asking, nutrition info is 109 calories per mini muffin, 5.3g fat, 3.4g protein, 7g sugar, 13g carbs, 2.7g fiber
Side note, the batter as well as baked muffins turned green within 10-15 min of sitting. Do you think a reaction between sunbutter and choc chips?? Have you ever seen this? They taste fine just look funny now!
★★★★★
yep it’s a reaction between sunbutter and baking soda. totally safe!
This was almost exactly what I was looking for – beans for breakfast, preferably without needing to make noise microwaving and waking my night own husband, like I do with oatmeal, etc. When developing muffin/bar/quick bread recipes, do you have guidelines you go by – this much wetish (fruit/veg/milk/yogurt/beans) and this much dry (oatmeal/flour/cooked grains)?
★★★★★
We made these for the first time yesterday. The kids enjoyed helping to make them almost as much as eating them! We will definitely be making them again, and I’m excited to try more of your recipes!
Hi! I made these this morning and they are delicious. I cut the maple syrup down to 3 TBS and used a flax egg. It stayed kind of mushy and didn’t “dry out” the way most baked goods do. I also can taste the baking soda a good bit. Do you have any suggestions? Thank you!
★★★★★
definitely make sure you’re using the right size pan. baking in a 8×8 pan vs 9×9 could cause that. You could also try without the baking soda!
I made these for the first time today and they are DELISH!!! My new favorite recipe!!!
★★★★★
These were AMAZING! I love everything about this recipe. They’re tasty, healthy, and easy to make. Thank you!
★★★★★
I’ve made these twice now and I rarely make the same recipe twice! The first time, I followed pretty close to the muffin recipe, except with different beans. I wrapped each one individually and froze them. They were fantastic!
The second time, I was feeling particularly lazy and made these swaps: cannellini beans instead great northern, oat flour instead of oatmeal; almond butter instead of peanut butter. I also had some almond flour that I threw in as well as some random fiber powder (I have no idea why I did this). I probably added way more cinnamon than what was called for. I didn’t measure anything (a baking no, no). I also was eating the raw batter because it was so delicious (another baking/life no no).
I threw it all into an 8×8 baking dish and then threw a bunch of blueberries on top (I’m not kidding when I say “threw”, see above re: lazy) and I baked it for a little longer than 18-20 min because of the deeper pan. It’s delicious. Like should be really bad for you delicious.
My point in this TL;DR comment (my first ever for an online recipe) is that the base recipe is amazing as is, but you can definitely play with it if you are feeling incredibly lazy, but hungry, like me!
★★★★★