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For a quick weeknight addition to your little one’s meal, head to your pantry for tomato sauce, bread crumbs, and black beans. Mix in a few fresh ingredients, let little chefs help you do the mixing, and in no time you’ll have a high-protein, kid-approved muffin.

Beans are a nutritional powerhouse (nearly 3g protein in just one tablespoon) and the egg and cheese in this recipe contribute additional protein. These muffins will keep in your fridge for up to one week and freeze well for moments when turning on the oven is just too much to contemplate.


  • 1 egg
  • 1 can black beans (organic if possible)
  • 4 heaping tbsp. shredded parmesan
  • 1/2 c tomato sauce
  • 1/2 c bread crumbs

Scramble egg in a small bowl.

In separate bowl, mash beans (fingers often work best) until nearly smooth.

Combine egg, beans, and remaining ingredients and mix until combined.

Spoon into muffin tins (or silicone liners) and bake at 375 for 35 minutes.

Makes 10 muffins.

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