Baked goods are my weakness. If I could, I would live on homemade bread or muffins!
Unfortunately, many baked goods are carb-heavy and loaded with added sugars. So I have been on a journey to find ways to still enjoy treats while skipping the crazy blood-sugar spikes of traditional baked goods. And one of the best ingredients I’ve found is beans.
Beans, beans, the magical fruit
No, beans aren’t actually a fruit. But like the saying goes, they may make you toot! 😉
Beans, or legumes, may get a bad rap. But they have a host of health benefits, including lots of protein, fiber, and complex carbs. While I enjoy beans in many different forms, adding blended beans to a healthy treat is a great way to sneak them to your toddlers (or to your skeptical friends 😉 ).
Health benefits of beans
So why eat beans? Beans are a great source of several important nutrients:
- Fiber. Beans are a great source of fiber, which can help balance your blood sugar levels, improve digestion, and even keep you feeling full longer.
- Protein. Beans are also a good source of plant-based protein. Protein is a macronutrient the body uses for so many things, from fighting off sickness to building muscle. (Check out my article here to learn how to make sure your protein is complete when choosing plant-based protein options!)
- Iron.
Saving money with beans
Beans are already a very cost-effective food. A can of beans is usually just $1-$2. But if you want to save even more money, try buying dried beans! At just under $2 per pound depending on the bean, one bag of dried beans makes about four cans of beans. This makes beans great for baking on a budget, all while adding extra fiber, protein, and iron.
How to use beans in your healthy baking
1. chickpeas
Chickpeas make an excellent base for a lot of baked goods. They don’t have too much flavor on their own, so they adopt whatever flavors you choose to incorporate! Here are a couple of my favorites:
- Chickpea peanut butter muffins from Ambitious Kitchen. I usually cut the sweetener in half and replace with either unsweetened applesauce or mashed banana.
- Chickpea blondies from Ambitious Kitchen. I would reduce the sweetener a touch in these too, but that’s just me 😉 Bonus: you can bake these as bars, or enjoy as edible cookie dough!
2. black beans
Black beans make a great addition to any chocolatey baked good. (Think doughnuts, muffins, brownies, and more!) Here are a couple recipes to try:
- My zucchini black bean brownie bites. If you want to sneak some veggies in along with protein and fiber from the beans, these brownie bites are the way to go! Delicious and nutritious 😉
- Black bean brownies from Chocolate Covered Katie. If you want something closer to a classic brownie, give these a try!
3. white beans
Like chickpeas, white beans are a great undercover bean, absorbing whatever flavor you choose.
- My gingerbread protein muffins. With a little taste of Christmas all year long, these muffins are perfect for brunch, a healthy treat, or on-the-go breakfast.
- Double chocolate white bean brownies from Lemons & Zest. These are great for your chocolate-loving, gluten-free friends!
Baking with beans
I’m a fan of beans in so many dishes, from curries to tacos. But if you’re looking for a way to up the nutrition of your treats, try adding beans!
Which recipe are you going to try? Let me know in the comments below!
Looking to cut back on sugar in the rest of your diet? Check out my article here!
