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White Bean Muffins (or Bars!)

March 18, 2019 by Lindsay 55 Comments

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!

White bean muffins

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!

White Bean Bars with almond butter, craisins and coconut

 

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:

Print

White Bean Muffins (or Bars!)

White Bean Muffins 2 copy
Print Recipe

★★★★★

4.9 from 20 reviews

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!

  • Author: Lindsay

Ingredients

Scale

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

  1. Combine beans, eggs and maple syrup in the food processor and blend until smooth.
  2. Add oats, peanut butter, baking soda, cinnamon, vanilla and salt and blend again.
  3. Add mix-ins, pulse a few times to mix.
  4. Pour into greased or lined muffin tins (or 9×9 pan). Add additional toppings if desired.
  5. Bake at 375 degrees for 18-20 minutes.

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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!

Enjoy!
–Lindsay–

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Filed Under: Baking, Breakfast, Healthy Muffins & Bars, Snack Tagged With: Chocolate Chips, Egg, Great Northern Beans, Maple Syrup, Oats, Peanut Butter

About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!

Reader Interactions

Comments

  1. Kelli at Hungry Hobby says

    March 18, 2019 at 1:40 PM

    How great are these!! Your hidden food recipes are some of my favorites!

    Reply
    • Jessica says

      August 25, 2021 at 11:23 PM

      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.

      Reply
      • Lindsay says

        August 29, 2021 at 9:21 AM

        i would try my sweet potato white bean bars instead!

        Reply
  2. Torri says

    March 18, 2019 at 7:08 PM

    Any stats on how much fiber per muffin? My granddaughter struggles with constipation so I am trying recipes with lots of fiber. Thanks!

    Reply
  3. Lauren says

    March 23, 2019 at 3:03 PM

    I just made these, and they are fantastic! Thanks for the recipe!

    Reply
    • Lindsay says

      March 25, 2019 at 9:08 AM

      so glad!

      Reply
  4. Amanda Sammet says

    March 25, 2019 at 10:07 PM

    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!!!

    Reply
  5. Amber P says

    March 29, 2019 at 5:19 PM

    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!

    ★★★★★

    Reply
    • Lindsay says

      April 2, 2019 at 1:41 PM

      oh i love hearing this!!

      Reply
  6. Krista E. says

    April 4, 2019 at 10:25 AM

    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!

    ★★★★★

    Reply
    • Lindsay says

      April 7, 2019 at 8:26 PM

      yay! so glad you liked them!

      Reply
  7. Heather says

    April 7, 2019 at 7:53 PM

    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

    ★★★★★

    Reply
    • Lindsay says

      April 7, 2019 at 8:25 PM

      yay!!! so happy to hear it!

      Reply
  8. Emily says

    May 2, 2019 at 8:50 AM

    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 !

    Reply
    • Lindsay says

      May 6, 2019 at 8:01 AM

      sunbutter?

      Reply
  9. Parita says

    May 10, 2019 at 4:28 PM

    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!

    ★★★★★

    Reply
  10. Kim says

    May 26, 2019 at 8:06 PM

    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.

    ★★★★

    Reply
  11. Camille says

    June 2, 2019 at 3:25 PM

    Great recipe. Made these today and they turned out wonderful. Is there nutrition facts available? Sorry if I missed it…thanks!

    ★★★★★

    Reply
    • Lindsay says

      June 2, 2019 at 9:43 PM

      I don’t have them, sorry! bUt i’m glad you liked them!

      Reply
    • Kathy says

      July 12, 2021 at 12:55 PM

      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 %

      Reply
      • Rebecca Shaw says

        November 8, 2021 at 1:32 PM

        You are awesome. Thank you!

        Reply
  12. Stephanie says

    June 5, 2019 at 9:56 PM

    These are amazing and my family loved them! We added white chocolate chips and coconut.

    ★★★★★

    Reply
    • Lindsay says

      June 9, 2019 at 9:12 PM

      yay! love the coconut addition!

      Reply
  13. Christy says

    June 8, 2019 at 6:57 PM

    I have dry beans (not from a can). Could I use those in this recipe?

    Reply
    • Lindsay says

      June 9, 2019 at 9:11 PM

      yep as long as you cook them first!

      Reply
  14. Belinda says

    June 18, 2019 at 11:49 PM

    Hi, how long would you cook these for if there were made in mini muffin tins?

    Reply
    • Lindsay says

      June 19, 2019 at 8:57 PM

      I would check after 12 min or so

      Reply
  15. Christina says

    July 3, 2019 at 1:13 AM

    do these freeze well? do i need to store them in the fridge if not frozen or can they stay at room temp?

    Reply
    • Lindsay says

      July 6, 2019 at 3:43 PM

      i store them in the fridge so they don’t spoil as fast!

      Reply
    • Sarah says

      January 25, 2022 at 9:11 AM

      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. 🙂

      Reply
  16. Rebecca says

    July 30, 2019 at 7:46 AM

    My go to breakfast this week has been these muffins with almond butter and cinnamon on top plus some fruit.

    ★★★★

    Reply
  17. Gina says

    September 15, 2019 at 1:24 AM

    can I omit maple syrup in the receipt? Or replace with dates? Will the muffin tastes bland without it? Thanks

    Reply
    • Lindsay says

      September 19, 2019 at 8:06 PM

      you def need some kind of sweetener. You could try dates or mashed banana!

      Reply
  18. Gina says

    September 17, 2019 at 12:45 AM

    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.

    ★★★★★

    Reply
  19. Jennifer Cairns says

    December 17, 2019 at 1:15 PM

    Do you have any suggestions for replacing the eggs? We have an egg allergy in the family. Thank you!

    Reply
    • Lindsay says

      December 17, 2019 at 6:43 PM

      you can use flax eggs!

      Reply
  20. Laura says

    April 7, 2020 at 8:56 PM

    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!!!!

    ★★★★★

    Reply
  21. Katie Sanchez says

    August 16, 2020 at 4:09 PM

    Just made these and they are delicious! My boys loved helping to make them too!

    ★★★★★

    Reply
  22. Vibha Mahadeo says

    September 15, 2020 at 3:15 PM

    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.

    ★★★★★

    Reply
  23. Tracy says

    February 26, 2021 at 1:39 PM

    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.

    ★★★★★

    Reply
  24. Aimee says

    June 29, 2021 at 1:20 PM

    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!

    ★★★★★

    Reply
    • Lindsay says

      July 18, 2021 at 7:13 AM

      yep it’s a reaction between sunbutter and baking soda. totally safe!

      Reply
  25. Carmen says

    January 1, 2022 at 1:04 PM

    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)?

    ★★★★★

    Reply
  26. Michelle says

    January 26, 2022 at 9:40 AM

    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!

    Reply
  27. Dev says

    May 17, 2022 at 4:08 PM

    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!

    ★★★★★

    Reply
    • Lindsay says

      May 26, 2022 at 2:29 PM

      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!

      Reply
  28. Susan L Lindsay says

    June 8, 2022 at 4:23 PM

    I made these for the first time today and they are DELISH!!! My new favorite recipe!!!

    ★★★★★

    Reply
  29. Melissa says

    February 8, 2023 at 7:14 PM

    These were AMAZING! I love everything about this recipe. They’re tasty, healthy, and easy to make. Thank you!

    ★★★★★

    Reply
  30. Lauren says

    February 8, 2023 at 7:53 PM

    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!

    ★★★★★

    Reply
  31. Tera says

    June 1, 2023 at 6:07 PM

    I can’t believe how well this worked! I over-cooked some great northern white beans and they were a mushy mess. So I started googling to see how I could use them up and found this site. Made exact to recipe. You can’t taste the beans at all. My daughter loves them. Fluffy and amazing. This is a keeper. Thanks so much!

    Reply
  32. Bryanne Gordon says

    September 2, 2023 at 6:40 PM

    Just tried these and had to sub eggs due to an egg allergy. I subbed the eggs for “flax eggs” and a medium banana. I also subbed the peanut butter for sunflower butter so my nanny toddler can bring them to school. The color is a bit odd and greenish and the mini muffins did not rise as much as I’d liked, but they taste great. I would add a bit of baking powder next time to help them rise better. Will see how the toddler enjoys them!

    ★★★★

    Reply
    • Lindsay says

      September 5, 2023 at 1:55 PM

      green color is from the reaction of sunflower butter and baking soda. totally normal and safe to eat. flax eggs tend to not help things rise quite as much as regular eggs.

      Reply

Trackbacks

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    May 13, 2019 at 6:01 AM

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Lindsay Livingston The Lean Green Bean Healthy Living Tips and Tricks

I'm a Registered Dietitian and mom of three from Columbus, Ohio. I use this blog to share simple, healthy recipes, nutrition tips, and an honest glimpse of motherhood!

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