Lively Days

Beany Bites

Beany Bites

Beans, beans, the protein-packed snack, the more my kids eat, the more they come back - for seconds! Beans are little super foods. They are an excellent source of protein, complex carbs, fiber, antioxidants, vitamins, and minerals.

And best of all, beans are inexpensive and super versatile. I blend beans into sauces, mash them into oatmeal, toss them on veggies and main dishes, and even whip them into creamy dips and desserts.

My kids love hand-held snacks, so these beany bites are perfect to munch on at home or to pack along on adventures. These bites are very easy and quick to make, and a wonderful nutrient-dense snack for anytime of day.



  1. Preheat the oven to 300°F.
  2. Drain and rinse beans—if using canned. Pat dry with a towel.
  3. In a large bowl, toss beans with soy sauce, vinegar, and coconut oil.
  4. Arrange beans in a single layer on a baking sheet and lightly sprinkle with salt and onion powder.
  5. Bake for 20-25 minutes. They’ll still be soft and a bit moist. Bake longer if you want a drier texture.


Yields: 3 ½ - 4 cups

Beany Bites