Beans for Breakfast

Breakfast is often called the most important meal of the day, one that provides nourishment to break the overnight fast and energy for morning work or play. While the majority of Americans eat three meals and at least one snack every day, recent research shows that increasing numbers of Americans are skipping breakfast and instead eating morning snacks.

Whether you’re a breakfast eater or a breakfast skipper who snacks instead, make beans part of your morning routine. Simply delicious, naturally nutritious beans provide plant-based protein, filling fiber, and a variety of other essential nutrients.

Benefits of Breakfast

Breakfast provides multiple nutrition and health benefits for adults and children, including weight control and improved performance. Other benefits include:

  • Better overall diet quality, including higher intakes of fruit and whole grain foods
  • Higher intakes of important nutrients, including fiber, calcium, and potassium
  • Appetite control before and at lunch
  • Improved concentration, alertness, and mood
  • Increased energy and endurance

What is a healthy breakfast?

ChooseMyPlateA healthy breakfast can take many forms, but at the very least it should contain foods from at least three of the following MyPlate food groups:

  • Fruits
  • Vegetables (Beans are part of this group.)
  • Grains
  • Protein Foods (Beans are also part of this group!)
  • Dairy

Are you getting enough protein at breakfast?

Optimal protein intake is a hot topic in the nutrition community. Total protein intake isn’t the issue of concern here—most Americans get more than enough. The goal is ensuring people eat enough protein at each meal to promote muscle health.

Experts now recommend that adults consume approximately 25-30 grams of protein at each meal. Most Americans get this amount at dinner and sometimes lunch but typically fall short at breakfast. Beans provide plant-based protein. A half-cup serving of beans provides approximately 8 grams of protein.

Ready to start cooking? Search the recipe database for protein-packed breakfast, brunch, and snack ideas.