My daughter came home from school one day after I had made these high fiber black bean brownie bites and I asked her what she thought of them. She replied that she already ate three of them because they were so tasty!
While beans are not always the easiest “sell” for kids, let alone many adults. When we can add beans to some of the foods they already love, it not only helps them learn how to enjoy beans but also reap all the nutritional benefits this wonderful legume has to offer!
These high fiber black bean brownie bites not only taste very much like regular brownies, you can even ask my husband, they contain double the protein and fiber of regular brownie bites and 1/4 the amount of added sugar!
Table of Contents
Black Bean Nutrition
There are many types of beans, each offering its own distinct taste, texture, and nutritional advantages. Beans as a whole are high in fiber, minerals, and are a quality source of plant-based protein.
Beans are rich in:
Are Black Beans a Vegetable?
This topic might seem controversial to some, but beans, also known as legumes, indeed are considered a vegetable.
Beans are unique because they are both a vegetable and protein source due to the nutritional characteristics that match both food groups.
When it comes to helping your kids eat foods that give a hefty list of beneficial nutrients, beans cover a wide landscape.
Black Beans for Picky Eaters
I hate to generalize, especially when it comes to food, but beans aren’t typically at the top of most kid’s favorite foods list.
I remember picking beans out of chili until I was in my 20’s, but now I love them.
I get it, beans aren’t always the tastiest and they have a mushy texture.
Your child may not love beans yet, but there’s still hope for the future! Help them learn to try beans by joining my FREE 5-week Picky Eater Try It Challenge.
Nutrition in Black Bean Brownie Bites
“Healthier” versions of foods, especially baked goods, don’t always taste the best. Many times you’re left wishing you’d just have the real thing.
Well, these black bean brownie bites are nearly just as good as the real thing, and pack so much more nutrition with minimal added sugar compared to store bought brownie bites (without black beans of course).
Don’t get me wrong, I love Target’s brownie bites. Add a few to a bowl of vanilla ice cream and I’m in heaven. You and your kids can absolutely enjoy regular brownies, but sometimes it’s nice to make your own and get a few extra beneficial nutrients too!
But I was curious to see how they compared nutritionally to my black bean brownie bites (see table below to compare).
The nutritional difference is quite impressive with the black bean brownie bites having significantly less calories, fat, total carbohydrates, and sugars.
The black bean brownie bites even have double the protein and fat as well.
Serving size of Target brownie bites is 1. Nutrition was doubled to reflect two brownie bites.
| Nutrition 2 brownie bites | Black Bean Brownie Bites | Target’s Brownie Bites |
| Calories | 126 | 240 |
| Fat | 3.5 g | 14 g |
| Sodium | 158 mg | 55 mg |
| Total Carbohydrates | 19 g | 30 g |
| Dietary Fiber | 4 g | 2g |
| Sugars | 7 g | 18 g |
| Added Sugars | 5 g | 18 g |
| Protein | 4.5 g | 2 g |
Ingredients for Black Bean Brownie Bites
These black bean brownie bites use common household staples that you likely have lying around.
Black Beans
You’re welcome to use dried beans and soak them yourselves, but I prefer to work smarter, not harder by using canned beans.
Canned vegetables still have a lot to offer while also being shelf stable and easy to make.
Try looking for reduced sodium varieties or simply drain your beans, which we do in this recipe, to help reduce added sodium by up to 40%.
Bananas
Using bananas is a great way to naturally sweeten baked goods without all the added sugar, plus adds valuable nutrition such as vitamin B6, potassium, and fiber!
The more ripe your banana, the sweeter the brownies will be.
Try these spinach banana pancakes for another recipe that has both fruits and veggies.
Cocoa Powder
Cocoa powder is what helps give this black bean brownie bite recipe it’s brownie flavor.
You can find cocoa powder in the baking aisle at any grocery store.
Egg
Eggs are optional in this recipe, but I prefer to use them to help make my brownies more moist and creamy.
If you opt to keep the egg out, you’ll just end up with a tad drier brownie.
Oats
While there are many different kinds of oats, they all essentially start out the same and simply go through a process to flatten or cut them into different varieties for different culinary and texture purposes.
With this said, you can use whatever oat you have at home because you’re going to end up grinding it up anyways.
Vanilla
A little vanilla goes a long way in baking. I like to use the Watkins Pure Vanilla Extract and you can find it here or in your local grocery store’s bakery section.
Peanut Butter
Not all brownie recipes will call for peanut butter, but the peanut butter helps add to the creaminess and overall rich flavor..
Use peanut butter with no added sugar to minimize added sugar. However, a little added sugar isn’t the end of the world.
I prefer Skippy peanut butter on my pb and j or peanut butter toast, but I like using the more “natural” peanut butters in recipes where the overall flavor doesn’t stick out so much.
You’re also welcome to use whatever nut or seed butter you’d like in this recipe to accommodate any allergies or preferences your family may have.
Salt
You’d think that adding salt to baked goods would make them saltier, when in fact salt functions as a flavor enhancer and helps bring out the sweetness of baked goods.
Chocolate Chips
I prefer to use mini chocolate chips for these black bean brownie bites, but you can use whatever chocolate chips you have available.
I prefer to add the mini chocolate chips to the brownie batter once all the other ingredients are mixed to a smooth consistency so that each brownie bite has an ooey-gooey chocolatey center.
Once you add the black bean brownie batter to the mini muffin tins, you can also top it with a few mini chocolate chips too!
Equipment for Black Bean Brownie Bites
- Mini muffin tin, or 8×8 baking dish – I like to use mini muffin tins to serve snacks in too!
- Rubber spatula
- Food processor – I like this one and it comes with two different sized containers, one that’s perfect for smoothies!
- Can opener
- Mixing Bowl
- Scooper, optional, but extremely helpful!
How to Make Black Bean Brownie Bites
Blend all Ingredients
The easy thing about this black bean brownie bites recipe is you basically throw all your ingredients into your food processor, minus the chocolate chips, and blend until smooth.
Don’t forget to rinse and drain you canned black beans prior to adding them to your food processor.
Add Chocolate Chips
We wait to add the chocolate chips until the rest of the brownie batter is mixed to avoid chopping up the chocolate chips.
I find it easiest to transfer your brownie batter to a mixing bowl – I know, another bowl to clean – and adding your mini chocolate chips here.
Feel free to add more or less chocolate chips, but leave a few to top your black bean brownie bites before they go in the oven.
Grease and Portion Brownie Bites
You’re welcome to use a cooking spray, but over the years I’ve found it easiest to grease any pans with good ole butter.
Take a full stick of butter, leaving the wrapper on one end to hold onto and rub the butter in your mini muffin tins.
Portion roughly one tablespoon of the brownie batter into each mini muffin section. These brownie bites don’t rise a ton, so don’t be afraid to fill them all the way.
If you don’t have a mini muffin tin, you can use either a regular muffin tin, or an 8 by 8 baking pan and double the time for cooking.
Bake Brownie Bites
These black bean brownie bites don’t take long – 10-12 minutes in the at 350 degrees F.
Check to see if your brownie bites are done by poking the center with a tooth pick. If it comes out clean, then they’re done. If it comes out with a bunch of batter, they need a few more minutes.
Let them cool slightly, but they’re best enjoyed warm.
Variations
These black bean brownie bites are great as is, but you can also add a few ingredients to switch them up and even add more nutrients!
Try adding crushed walnuts for a dose of Omega-3 healthy fats.
Another great addition is ground flaxseed. You can add ground flaxseed to just about any baked good for more iron, fiber, and protein too! I love TinySprouts milled flaxseed because it also has added Vitamin D and probiotics.
Can You Use Boxed Brownie Mix?
You can absolutely use boxed brownie mix to make black bean brownies. However, they will likely have much more added sugar, but it’s not the end of the world!
To make black bean brownies with boxed mix, simply puree your canned, rinsed black beans first and mix them into the rest of your brownie mix, following the directions on the box.
Can You Make Vegan Black Bean Brownies?
Make these black bean brownie bites vegan by taking out the egg and using a vegan chocolate chip.
Without the egg, they may be slightly drier, but still tasty.
Can You Freeze Black Bean Brownies?
You can freeze black bean brownies for up to three to six months.
This recipe only makes 24 black bean brownie bites, so it’s unlikely you’ll need to freeze any because they’ll be gone in a flash.
How to Store Black Bean Brownie Bites
You can store your black bean brownie bites in the fridge for three to five days or in the freezer for three to six months in an airtight container or Ziploc bag.
As I mentioned, they’re best when enjoyed fresh and after a few days.
I like to zap the brownie bites for 15-20 seconds and eat them warm.
Other Recipes You’ll Love
Strawberry Rice Krispie Treats
Strawberries and Cream Oatmeal
Black Bean Brownie Bites
Equipment
- Can opener
- Food processor
- Rubber spatula
- Mixing bowl
- Measuring spoons
- Measuring cups
- Mini muffin tin or regular muffin tin/8×8 baking dish
- Scooper optional
Ingredients
- 1 15 oz can Black beans drained, rinsed
- 1 Banana
- 1 Egg
- 3 tbsp Cocoa powder
- 1/3 cup Oats
- 1/4 cup Peanut butter or nut/seed butter of choice
- 1/2 tsp Baking soda
- 1/4 tsp Salt
- 2 tsp Vanilla
- 1/2 cup Mini chocolate chips
Instructions
- Preheat oven to 350 degrees Fahrenheit. Rinse and drain canned beans. Add all ingredients to a food processor and mix until smooth and creamy.
- Transfer brownie batter to mixing bowl and add chocolate chips, leaving 1/8 cup for topping brownie bites with.
- Grease the muffin tins with butter or cooking spray. Scoop roughly one tablespoon of brownie batter into each muffin tin. Fill the muffin tin all the way, as brownies do not rise a lot. level out brownie bites with a spoon and sprinkle on a few mini chocolate chips, pressing down to make sure they stick once cooked.
- Bake black bean brownie bites for 10 to 12 minutes, poking the center of one of the brownie bites with a toothpick to see if it comes clean. If the toothpick reveals brownie batter, bake for an extra 1 to 2 minutes.
- These black bean brownie bites are best enjoyed warm and fresh!
