Beany Bites

By Wendy Gabbe Day, Guest Contributor

Raising Vegan Kids—Protein-Packed Snacks!

Beans, beans, the protein-packed snack, the more my kids eat, the more they come back—for seconds! Beans are little super foods. They’re 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 any time of the day.


Beany Bites

Yields 3 ½-4 cups.


  • 3 ½-4 cups cooked beans (i.e., kidney, pinto, etc.)
  • 1 tablespoon soy sauce
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon coconut oil (melted)
  • Salt
  • Onion powder


  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.

Recipe Tips/Variations

  • You can toss the beans with a little barbecue sauce or ketchup in step 3 above. And feel free to sprinkle with garlic powder, pepper, thyme, oregano—or any spices you enjoy!