Savory grain-free black bean pancakes! The perfect high-protein, high-fiber breakfast to leave me full and energized for a busy day…
A Fun Gut-Healthy Breakfast!
Beans and legumes are some of my favorite gut-healthy ingredients to throw into recipes! Most of them have a neutral flavor that adopts the flavor of spices and herbs really well. Finding new ways to incorporate beans into my diet has been a fun challenge since being diagnosed with IBD.
Although I have several sweet recipes using black beans and navy beans, I’ve been wanting to create more savory recipes with them. Especially when it comes to making a fun weekend breakfast, I like to have a couple go-to favorite recipes to choose from.
Using black beans for pancakes is a surprisingly easy way to make a fun, filling breakfast! Most pancake recipes don’t have a lot of protein or fiber to keep me full through busy mornings, but these black bean pancakes do just that. I love pairing them with plain Greek yogurt, tomatoes, and pumpkin seeds for an extra boost of healthy fats and high-quality protein. I also love to add a drizzle of sriracha instead of syrup for a little extra kick of flavor!
Black Bean Benefits!
Besides the great neural flavor of black beans, beans and legumes are packed with fiber to support a healthy gut! Black beans in particular are a great source of soluble fiber and protein. Black beans also are considered to be a rich source of potassium, folate, vitamin B6, and phytonutrients as well!
One serving of black beans has 7 grams of fiber and 8 grams of protein. The combination of protein and fiber has incredible health benefits for most people. Soluble fiber works to “trap” excess LDL cholesterol in your body and remove it. Another benefit of fiber is that it blunts sharp changes in blood glucose levels to prevent sugar crashes and the “hangry” feeling that I’m sure you may have experienced before. Fiber takes longer to digest and requires more energy to break down. Reducing glucose spikes has so many benefits in terms of reducing inflammation and blood pressure!
What You’ll Need:
How to Make Black Bean Pancakes:
Step 1: Combine the black beans and coconut milk in the bowl of a food processor. Blend on high until a smooth puree forms. Transfer the black bean puree into a mixing bowl. Add in the egg, coconut flour, tapioca flour, baking soda, baking powder, salt, cumin, chili powder, and chives.
Step 2: Stir well until a smooth pancake batter forms
Step 3: Lightly spray a non-stick pan with extra virgin olive oil cooking spray. Cook each pancake for about 3-4 minutes on each side over medium heat.
Step 4: Add any extra toppings would like and serve warm!
More of My Favorite Healthy Breakfast Recipes:
- SCD/Grain-free Cookie Dough Pancakes
- Grain-free Strawberry Shortcake Donut Holes
- Prebiotic Glazed Donut Holes
- Chocolate Chip Chickpea Waffle
- Paleo Chocolate Chip Microwave Muffin
Grain-Free Savory Black Bean Pancakes (Single-Serve)
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 1 serving 1x
- Diet: Gluten Free
Description
A fun savory pancake recipe packed with protein and fiber from black beans! This grain-free recipe is one of my favorite gut-healthy breakfasts to whip up to fuel me through busy mornings. Grain-free, Gluten-free, Refined-sugar-free, High-Protein, High-Fiber.
Ingredients
- 1/2 cup canned black beans, rinsed and drained
- 1/3 cup unsweetened coconut milk
- 1 egg
- 2 tbsp. coconut flour
- 1 tbsp. tapioca flour
- 1/4 tsp. baking soda
- 1/4 tsp. baking powder
- 1/8 tsp. sea salt
- 1/8 tsp. black pepper
- 1/8 tsp. ground cumin
- 1/8 tsp. chili powder
- 1/8 tsp. garlic powder
- 1/8 tsp. dried chives
Instructions
- Combine the black beans and coconut milk in the bowl of a food processor. Blend on high for about a minute, until a smooth puree forms.
- Transfer the black bean puree into a mixing bowl. Add in the egg, coconut flour, tapioca flour, baking soda, baking powder, and all the seasonings. Stir well until a smooth batter forms.
- Lightly spray a non-stick pan with extra virgin olive oil and heat over medium heat on the stovetop.
- Pour about 2-3 tablespoons of batter at a time on to the hot pan. Cook the pancakes for 3-4 minutes on each side.
- Serve warm with Greek yogurt, eggs, or your favorite nuts and seeds!
- Category: breakfast, single-serve
- Method: stovetop
Nutrition
- Serving Size: 1 batch (about 5 pancakes)
- Calories: 300
- Sugar: 1
- Fat: 12
- Carbohydrates: 28
- Fiber: 12
- Protein: 15
Keywords: black beans, high-fiber, high protein breakfast, easy breakfast, gut health, grain-free, gluten-free, specific carbohydrate diet, savory pancakes, pancake recipe, SCD
