White Bean Muffin

I’ll be honest, most of my clients know they should be eating more beans for their heart health as part of the portfolio diet… but they just don’t.

Some forget to plan for them.
Some don’t love the taste or texture.
And for a lot of people, it’s simply not a habit they grew up with, so it feels like effort to figure out how to include them.

And when life gets busy? Beans are usually the first thing to fall off the plate.

So these white bean muffins?

They’re my go to solution for all of that.

They’re quick to make, freezer-friendly, and made with ingredients you probably already have in your kitchen. And the best part… you don’t taste the beans at all.

This recipe was developed in sponsorship with Canadian Sugar Institute but this blog post was written independently. 

Why These Bean Muffins Are Good For Your Heart

Beans are one of the most underrated heart healthy foods.

They are an essential pillar of the Portfolio diet. They’re rich in soluble fiber, which helps lower LDL (“bad”) cholesterol by pulling it out of the body.

Not only do they are one of 39 foods that unclog arteries, but they are also recommended in the Mediterranean diet, and DASH diet for blood pressure lowering. Eating beans regularly is also linked to improved blood sugar control and better gut health.

White kidney beans (also called cannellini beans) are especially great in baking because they blend smoothly and have a very mild flavor. (P.S. I also use them in this yummy white bean smoothie).

Then we layer in a few more heart supporting ingredients:

• Oats → add even more soluble fiber to help lower cholesterol (another portfolio diet friendly food)
• Peanut butter → provides healthy fats and a bit of protein to keep you full
• Cinnamon & nutmeg → not just for flavor—cinnamon may also support blood sugar control
• Canola oil → a source of heart healthy unsaturated fats (feel free to olive oil here instead)

This combination gives you fiber, healthy fats, and plant based protein, all in a simple muffin.

And if you’re someone who struggles to eat beans consistently, this is an easy win.

How to Make These Bean Muffins

Here’s the magic: a food processor or blender does most of the work.

Preheat the oven to 375°F. Then add the ingredients into the blender until smooth.

Once that’s done, pour the mixture in lined muffin tins, bake and voila.

Add white kidney beans, eggs, brown sugar, oil, and water to a food processor. Blend until smooth.

That’s it.

No complicated steps. No fancy equipment beyond a blender.

Watch How Easy These Bean Muffins Are To Make

Watch it on instagram!

Leftover Ideas

These white bean muffins are perfect for meal prep.

I often make a batch at the start of the week and keep them in the fridge or freezer. They’re great for:

• quick breakfasts on busy mornings
• afternoon snacks when you need something filling
• a grab-and-go option before heading out the door

You can even warm them up and add a little extra peanut butter on top or Greek yogurt on the side for something more satisfying.

Tips & Swaps

• No peanut butter? Swap for almond or sunflower seed butter
• Want them sweeter? Add a few chocolate chips
• Not a fan of raisins? Leave them out or use chopped dates
• No food processor? A high-speed blender works too

Other Easy Ways to Eat More Beans

If you’re trying to get more beans into your routine without overthinking it, here are a few simple ideas:

• Add lentils to pasta sauce
• Toss chickpeas into salads
• Blend white beans into soups for extra creaminess
• Try roasted chickpeas for a crunchy snack

But if all of that feels like too much effort right now… start with these white bean muffins.

Final Thoughts

You don’t need to completely overhaul your diet to support your heart health.

Sometimes it’s as simple as finding small, realistic ways to include more of the foods you know are good for you… like beans.

And if turning them into a soft, cinnamon-spiced white bean muffin is what makes that happen?

That counts.

If you make these bean muffins, let me know in the comments below, I’d love to hear what you think!