These black bean and egg cups are a great option for breakfast on the go. They are packed with protein to keep you full all morning. Combining whole eggs and egg whites limits saturated fat and cholesterol, and black beans add dietary fiber.

Yield: 6 egg cups

Preparation time: 10 minutes

Baking time: 12 minutes

Ingredients

• 3 whole large eggs
• 3 large egg whites
• 1 tbsp chopped fresh dill
• 1 green onion, chopped fine
• ¼ tsp fine ground sea salt
• 1/8 tsp ground black pepper
• 6 tbsp cooked black beans

Directions

1. Preheat the oven to 375 degrees F. Silicone baking cups are ideal for making egg cups, but a standard muffin tin sprayed with non-stick cooking spray can also be used.

2. In a medium bowl, whisk together the eggs, egg whites, dill, green onion, sea salt, and black pepper. Whisk well for one minute until the liquid is frothy.

3. Place one tablespoon of black beans into each of the six muffin cups. Pour an equal amount of the eggs into each cup.

4. Bake for 10 to 12 minutes, until the tops are browned, and the center of each cup is firm.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.