Gluten Free Breakfast Muffins Made from Beans!

My husband loves beans. In fact, he could live off beans, rice, eggs, and salsa and be perfectly content for the rest of his life.

plantains,rice, bacon, eggs

Me, on the other hand, would not be pleasant to be around if I ate certain beans daily (if you catch my drift). The complex sugar (raffinose) in beans makes it hard for some people to digest. But, that isn’t to say that we avoid all beans. In fact, if we eat them more now than we did in the past. If I properly prepare beans (by soaking them) then the raffinose decreases substantially. This is also true if you bake them, which is why I can handle certain bean flours and even hummus. THANK GOODNESS!

Okay, let me get to my point here. You see, last Friday my good friend and Co- Founder of Love Grown Foods (Maddy), came to my strength and conditioning class. She was in town for work and just happened to have Friday morning open. We had a blast working out together! Afterwards, we set up a table full of LOVEGROWN goodies, almond milk, and yogurt. Everyone at the gym got to enjoy a post workout snack.

maddy and love grown foods

They loved it! They were hooked. And the high school kids went back for seconds on the Power O’s not even realizing that they were eating cereal made from beans. Not to mention gluten free, dairy free, GMO free, and no added oils.


After we cleaned up and shared all the LOVEGROWN, I snatched up a few more boxes of POWER O’s myself. I knew the kiwi would be happy to have more!

power 's bowl

He’s in his next block of crazy training, so fuel is crucial, especially between workouts.That’s why I made these with the extra Power O’s we received. Breakfast Bean Muffins with berries!

GF breakfast Bean Muffins


Makes: 10-12 muffins


  • 3/4 cup Chickpea or Garbanzo Bean Flour
  • 1/4 cup ground any flavor Power O’s. (if you don’t have power O’s, use 1 cup Garbanzo flour instead of 3/4c)
  • 1/2 cup other GF Flour or Coconut Flour
  • 1 oz freeze dried fruit
  • 1/4 cup freeze dried berries or fruit/nut trail mix.
  • 30 grams Vanilla Protein
  • 1 egg
  • 1/2 cup water
  • dash of coconut milk
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/4 tsp almond extract
  • optional sweetener of choice (honey, stevia, etc)


  1. Preheat oven to 375F. Combine dry ingredients, mix well. Add in egg, water, milk, and remaining ingredients. Beat well until smooth (besides the dried fruit mix). Coat a muffin pan then scoop the batter into each cup. Bake for 15 minutes or until middle of the muffin has baked all the way through. Enjoy with favorite topping; peanut butter, jam, butter, etc.



These are great for getting in good carbs post workout and I the dried bean flour from the cereal is pretty gentle on digestion, not to mention a good resistant starch. WIN WIN!

GF breakfast bean muffins

Well, that’s enough bean Talk for a Marvelous Monday! Let me know if you try these.


Do you use beans in baking? Have you tried Power O’s yet?




Lovegrown Foods is celebrating their new region by hosting a Love Blogger Giveaway for the Power O’s. I posted the giveaway on our Crazy Cotter Facebook page. Go check it out and enter. Open to US and Canada!

power o's giveaway

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  1. Beans are really hard for me to digest, although I’ve never tried to properly prepare them so I’m not sure how that would make a difference. Since they’ve given me such bad stomach she’s though I almost don’t even want to try! But your recipe looks really good, and it’s good to hear the prep has made a big difference for you since I don’t know anyone else who’s had a problem with them and then found something that works. Great info :)

    • to be honest, i wasn’t able to tolerate much with FODMAP until my gut healed. Now properly prepared beans and lentils or dried beans in moderation are great! I do like that they are resistant starch. Ya know?

  2. I know another triathlete who can live off of rice, beans, eggs, salsa. It must be a thing. Although I might have to add avocado and salmon.

  3. I’ve only used beans in baking once (chickpea cookies), but I want to give more recipes a try with them. These look/sound amaaaaazing.

  4. I LOVE beans but they don’t love me as much. I have had to cut down on my chickpea intake substantially as of late. Totally get you on the catching my drift haha.
    I have made brownies out of chickpeas which were great and I would love to make a dessert hummus soon!
    These muffins look fabulous :)

  5. Yum yum yum! I bet these are tasty, and yes pack a huge nutritional punch. I need to get back on my nutritional game this week, last week was NOT good! Love the look of love grown, especially cereal! Mmmmm I love cereal :) Have a wonderful week lady!

  6. Oh beans. How you give me stomach pains of death. Although….it would be criminal for the kiwi not to be obsessed- beans on toast?!

    I swear mum needs to read your blog- she has this recipe for Persian Meat and potato patties which use chickpea flour as the binder!

  7. Chickpea flour is the bomb! I love making chickpea “vegan” omelets with it too!

  8. Oh these look so doughey! Pinned them. Now I need to find thes flours!

  9. Wow, super creative use of the Power O’s!! These look fabulous. The plain ones with a dusting of cinnamon are my faves!

  10. I am like the Kiwi–I could do beans day in/day out. Love them and love how good for us they are. The recipe, of course, sounds marvelous!

  11. Yum. I haven’t seen the Power O’s at my Kroger yet.

  12. My kids are gobbling the cereal up, I haven’t mentioned the beans . . . . hehe

  13. I’m always looking for protein muffins, cookies, etc. I ate the most delicious black beans prepared by my SIL the other day. I hate to admit it, but I usually go the canned beans route. I know! So bad!

  14. I’ve had the Love Grown granola and it was top notch. I’m thinking I need to try the power O’s next!

  15. I haven’t tried Love Grown…yet! Now I have to so I can make these muffins. Beans are in the top 5 of favorite foods!

  16. I don’t use beans in baking…but should! Its a great idea! I love Love Grown Foods <3 haven't tried their power o's quite yet, but hope to!

    The recipe looks great by the way!

  17. I made these ridiculous good chickpea brownies last month. I could not believe how good they were. I love baking flourless. Now if I could just get a plan together for muffin trucking.

  18. I was just thinking about how to switch up my breakfasts on the way to work this morning. Thanks for the tips lady! I am absolutely giving this a try!

  19. How fun to have a friend in town that has yummy goodies too! My bod does not like beans so.. and I am lazy about the preparing part – that says it all! :)

  20. We’re big fans of beans here, too. Your muffins look fantastic!!

  21. We’ve been icks-naying the beans for a while around here. Like you, they don’t always leave me feeling great nor very lady-like 😉 The bean flours you use, are they properly soaked before being ground up and such?

    • the bean flours are from baked beans. Which makes them easier to digest, similar to soaking. And they are the low gylcemic beans like lentils and chickpea. Not the baked or pinto.

  22. You’re GF stuff always looks so fluffy and perfect. You and Sarena need to give me lessons!

  23. Oh beans, how I love thee! I totally get your drift though! Definitely have to soak them or we are riding the fart train here! :)

    These sound perfect! YUM!!!

  24. I LOVE me some beans… I’m so sad they don’t sell that cereal anywhere near me!

  25. You are just TOO creative. Love it!

  26. These sound pretty good! I haven’t really ever baked with beans before, but I’d like to give it a try

  27. I have a bag of garbanzo bean flour I need to put to use!

  28. I have heard of people making brownies with beans, but never muffins! These sound awesome! Also, I need to get my hands on some of those Power O’s. I have never seen them in the stores near me :(

  29. “Beans, beans. The magical fruit. The more you eat them the more you…” I am seriously a 10-year old boy. LOL
    I do love beans and eat them a few times a week. Love this recipe!

  30. THANKS for another bean recipe! I’m always on the look out for those!

  31. I love all your posts so much! SO much great and awesome info! I have yet to try Love Grown Foods but want to so badly!

  32. I’m like your husband food-wise – minus the eggs and with some kabocha and fruit thrown in ;). That being said I wish we could get Power O’s over here instead of all the sugar-laden artificially flavoured whatever we can find over here. Not like I wouldn’t grab a hand of Cinnamon Toast Crunch when I happen upon it but it’s not my first choice.
    And those chickpea muffins? Favourite legume right there. I’ve made black beans brownies before but only used chickpea flour for savoury vegan dishes so far.

  33. I don’t use beans in cooking, but I’d love to try this recipe.

  34. Ack! You just reminded me that I have a few sample boxes of those Power O’s from Blend that still need to be broken into. I don’t really handle beans the best either, but I seem to be okay with baked chickpeas and hummus — thank God!

  35. I love beans too! And I love baking with bean flour too! I love under a rock and hadn’t heard of Power O’s too – am always look for gluten free alternatives. I’ve added mashed up granola to muffin recipes so I know these must have been delish – not to mention so amazingly good for you! Thanks for an amazing recipe!

  36. Thankfully beans don’t seem to bother me, though I’ll admit that I have never ever baked with them before (my college roomie made a REALLY bad batch of bean brownies that kind of turned me off the idea). I do like the sound of the Power O’s cereal though.

  37. Your hubbie and I would be good eating buddies, his favs are mine also….mmmmm, beans, rice and eggs!!

  38. I’ve always wanted to take your class. That would have been a perfect time to do it! :)

  39. I’m so happy I finally got a chance to try the Love Grown cereal from Blend, and I love the idea of grinding it up for muffins!

  40. These sound delicious! I want to try them, but I’m a little nervous…I CANNOT tolerate beans at all right now, even soaked and properly prepared. I’ll eat a few bites and be in pain and severely bloated for days. I’ve not tried baking beans in muffins etc., so I might give these a (very cautious) shot.

    It feels silly to be a health blogger and have such trouble with food, not to mention it makes eating/cooking/life frustrating. If you have any suggestions or good resources on improving gut health and intolerances, I’d love to hear them!

    • oh i have been there friend! not fun! but the flours seems to be okay for me. Lower raffinose. and i use half coconut/almond meal, so that helps! let me know if you try them.

  41. Nom Nom… beans beans! I love um! I don’t so much love them when Dan eats them but that’s a whole other story 😉

  42. Oh I love beans!! The ones that I can eat of course :-)

  43. Hello Lindsay,
    I’ll have to try making these muffins! I actually saw another blog (can’t remember which) where beans were also used in a baked goods recipe. I’ve used black beans before (my brownies), but haven’t yet used garbonzos or light colored beans in cookies or muffins/bread. I definitely want to experiment! Thanks for this recipe! These muffins look delicious!
    I’m also glad you had a great weekend with Maddy (and your husband, “Kiwi” too, of course).
    ~Amy :-)

  44. I still haven’t used beans in baking but these sound very intriguing and I love beans!!!

  45. I am blessed with an iron clad stomach, so I love beans and can eat them whenever, wherever, which is good because my husband is latino and eats a lot of beans and rice. These muffins sound perfect for me! I’m pinning this for later and I’ll let you know what we think. I’m hoping to get my toddler to munch on them. She’s finicky and doesn’t get a whole lot of good protein. This is a great way to sneak it in without her fussing too much. thanks

  46. These look like a total Katie food! I didn’t realize that the Power O’s were made with beans…awesome.

    Can’t wait to try this!

  47. Why have I never thought of chickpea flour for muffins? I bet that texture is amazing!

  48. I could live off beans too so this is perfect. It’s also perfect that I just found the wonder of chickpea flour. Love that stuff!

  49. yum!! finally tried the power o’s and they are yummy!! You are famous my friend, loved seeing you on the Love Grown insta!

    • haha well did you know that Maddy actually stayed with my brother in law in hawaii years back? It’s crazy how our families know each other and now today!

  50. I keep seeing all these baked goods posts with chickpeas. It intrigues me.

  51. what a fun way to eat the cereal!!

  52. I have to try some chickpea flour… However, it will probably blow me up like an atomic bomb… That being said, EVERYTHING DOES at this point (ugh, currently battling the case of the mysterious balloon stomach at the moment)… SO BRING IT! BRING IT!

  53. Yum! Do you know if theres a way to make your own chickpea flour?

  54. What a great product line! So good for you and they look so tasty!

  55. AH! These are AWESOME:) I love garbanzo bean flour. I love to make GF pizza crust with it and it makes AWESOME GF cornbread mixed with cornmeal (I love Bob’s brand). Great recipe- I have to try the Power O’s- they sound yum!

  56. I love me some power o’s!

  57. Beans, beans, good for the heart. The more you eat, the more you f@rt. The more you f@rt, the better you feel so eat your beans for every meal.

    Oops, I love beans, and I was actually really excited to try the Power O’s after blend but my Hubby ate them all before I even had a chance to try them. I guarantee he didn’t even know they were beans either. Ah well, next time.

  58. I saw the power O’s when I was at whole foods last weekend and thought I’d try them out…the chocolate ones are to die for!! The plain/chocolate combo in plain greek yogurt is great! Thanks for the recipe…looking forward to trying these muffins and going through more of your recipes!


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