• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Art and the Kitchen
  • Recipe Index
  • Contact
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • Recipe Index
  • Contact
  • About
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • ×

    Home » Recipes » Breakfast Brunch Recipes

    Black Bean Frittata Bites

    Aug 25, 2017 by Laureen King

    Share
    Pin
    Share
    Jump to Recipe
    Black Bean Frittata Bites are easy to make, super healthy, and an excellent source of protein and fibre. They are terrific for breakfast or to pack in the school lunch box #eggbites #blackbeans via @artandthekitch

    Black Bean Frittata Bites is a great recipe for Back to School, Back to Healthy Eating Routine. Alberta Pulse Growers have sponsored this post!

    Black Bean Frittata Bites

    These egg bites are easy to make, super healthy, and an excellent source of protein and fibre. Terrific for breakfast or to pack in a school lunch box. Fuel to keep you going throughout the day! The addition of black beans to these egg bites pack some serious flavor and nutrition. Beans are an excellent source of protein, low in fat and high in fibre and great to include in so many recipes. Alberta Pulse Growers support over 6,000 farmers who grow pulses and one of my favorite pulses is black beans!

    Black Bean Frittata Bites

    What are Pulses? Pulses include dry peas, beans, lentils, and chickpeas. A complete list of pulse varieties and some amazing recipes can be found on the Alberta Pulse Growers website. They are a great choice for vegetarian, vegan and gluten-free diets. My Black Bean Frittata Bites are a delicious meatless, protein-dense recipe.

    Black Bean Frittata Bites

    For this recipe I used dry black beans which must be soaked overnight  for 8-24 hours, then boiled until tender. If you prefer, you can use canned beans which are ready to use. Complete instructions for preparing and using dry pulses in recipes can be found on Alberta Pulse Grower's website. Black Bean Frittata Bites include an assortment of veggies that boost the flavor and make these frittatas bites even more healthful. Change them up any way you like with your favorite veggies.

    Ingredients for Black Bean Frittata Bites

    A creative lunch box recipe that the kids will love, using simple ingredients.

    sautéing Black Bean Frittata Bite mixture

    Saute the vegetables until slightly tender, about 5 minutes.

    preparing Black Bean Frittata Bites

    Add the black beans (Doesn't this look tasty). I could eat it just like this! Next whisk together eggs, milk, salt, pepper and stir into the vegetable bean mixture. Spray mini muffin pan with cooking spray and scoop about ¼ cup of mixture into each muffin.

    ¼ cup mix in mini muffin pan

    Top with some shredded cheddar and mozzarella cheese.

    Top Black Bean Frittata Bites with cheeseBake 350ºF for 20-25 minutes.

    Black Bean Frittata Bites

    Black Bean Frittata Bites

    Black Bean Frittata Bites

    Laureen King
    Healthy, delicious frittata bites are great for breakfast, snacks or lunch!
    5 from 2 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe Rate this Recipe
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    Total Time 30 minutes mins
    Course Breakfast, Healthy Snack, Lunch, Vegetarian
    Cuisine American
    Servings 24 bites
    Calories 47 kcal

    Ingredients
      

    • 1 cup black beans canned or pre-soaked
    • 5 eggs
    • 2 tablespoon milk
    • ½ cup red bell pepper chopped
    • ½ cup green bell pepper chopped
    • ½ cup fresh carrots finely chopped
    • ½ cup red onion finely chopped
    • 1 tablespoon olive oil
    • ½ teaspoon salt
    • ¼ teaspoon pepper
    • ¾ cup cheddar-mozzarella cheese shredded

    Instructions
     

    • If using dried black beans, remove any shrivelled or broken beans. Rinse under cold running water. Soak ½ cup dried beans in 1 ½ cup cool water overnight (8-12 hours). Rinse and strain. Next combine soaked beans with water, bring to a boil and simmer for 60 to 90 minutes until beans reach desired tenderness.. 
    • Preheat oven to 350º F
    • Canned black beans must be rinsed with cool running water and strained.
    • In large skillet saute vegetables until slightly tender, about 5 minutes.
    • Remove from heat and stir in black beans.
    • In large bowl using a fork, whisk together eggs, milk, salt and pepper.
    • Add the beans and vegetables.
    • Scoop about a ¼ cup of the mixture into mini muffin pans. Should make approximately 24 egg bites.
    • Top with shredded cheddar and mozzarella cheese.
    • Bake 350º for 20-25 minutes.
    • Serve warm or cool and refrigerate.

    Nutrition

    Calories: 47kcalCarbohydrates: 3gProtein: 3gFat: 3gSaturated Fat: 1gCholesterol: 38mgSodium: 86mgPotassium: 69mgFiber: 1gSugar: 1gVitamin A: 639IUVitamin C: 7mgCalcium: 36mgIron: 1mg
    Keyword eggbites, black bean egg bites
    Tried this recipe?Mention @ArtAndTheKitchen or tag #ArtAndTheKitchen!

    It's Back to School and Back to Healthy Eating Routine with the help of Alberta Pulse Growers!

    Looking for another great recipe using pulses, check out my very popular recipe Ham and Bean Soup.

    Ham and Bean Soup

    Did you enjoyed this recipe?  Please come back to rate it and share on Pinterest or Facebook. Thank you!

    Black Bean Frittata Bites

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    Share
    Pin
    Share

    More Breakfast and Brunch Recipes

    • Whole loaf of banana bread with one slice cut.
      Best Banana Bread
    • Muffin tin full of banana muffins with golden brown crisp tops.
      Best Banana Muffins
    • White bowl filled with oatmeal, topped with strawberries and cream.
      How to make perfect Strawberries and Cream Oatmeal
    • Bran muffins that are loaded with fresh blueberries on a blue gingham tablecloth.
      Blueberry Bran Muffins
    photo of author laureen

    About Laureen

    I created Art and the Kitchen as a way to share many great, tried and true recipes. My collection of recipes include family favorites and those special recipes handed down from my Mom, Grandma and friends. My recipes range from good old homestyle cooking to exquisite gourmet meals. Read more...

    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Jennifer Washington

      August 26, 2017 at 10:08 am

      Awesome recipe! Also, the photos are stunning. ART & the Kitchen, indeed!

      Reply
      • Laureen King

        August 26, 2017 at 11:45 am

        Thank you kindly Jennifer!

        Reply
    2. Isadora Guidoni

      September 19, 2017 at 10:18 am

      5 stars
      These frittata bites look so delicious!! Thank you for sharing the recipe with us!

      Reply
      • Laureen King

        September 22, 2017 at 6:59 pm

        thank you Isadora

        Reply
    3. Reema Islam

      April 24, 2018 at 7:21 am

      yummy!!! :O

      Reply

    Primary Sidebar

    Welcome

    laureen

    I am Laureen, creator of Art and the Kitchen. On my blog you will find a collection or amazing recipes from homestyle-comfort food, gourmet and exceptional baking recipes! Read more!

    • Facebook
    • Instagram
    • Pinterest
    • Twitter

    Popular Recipes

    • Decorative glass jar filled with homemade BBQ sauce.
      Homemade Jack Daniel's BBQ Sauce
    • Stack of Greek marinated ribs with green onion sprigs and lemon slices
      Greek Ribs
    • slice of creamy New York Cheesecake on a plate
      Tall and Creamy New York Cheesecake
    • strawberry sauce in glass jar with wooden spoon fresh strawberries in background
      5 Minute Strawberry Sauce

    Footer

    SEEN ON

    as seen on promo graphic

    SEEN ON

    as seen on promo graphic

    ↑ back to top


    • Privacy Policy
    • Copyright
    • Sign Up for emails to get the latest recipes and updates!
    • Contact
    • About

    Copyright © 2023 Art and the Kitchen