Name: Homemade Black Bean Chips
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1/2 cup black bean flour (I grind black beans in my Vitamix); 1 tbsp avocado oil (or other cooking oil, don't use olive oil (see notes below for oil free option)); 1/2-2/3 cup water; 1/2-1 teaspoon sea salt (to taste)

JUMP TO RECIPE

Black bean chips are a healthy alternative to your favourite salty snack. This guilt free treat is simple to make, using only 4 ingredients, and super tasty with a crunch!

Potato chips are definitely a weakness of mine. There’s something about a salty snack that really satisfies.

These black bean chips fix that salt craving, all while providing a healthy protein boost in a completely wholesome snack. Pair it with my EASY guacamole or your favourite salsa for the ultimate treat.

How do you make black bean chips?

Making the black bean flour.

Start by making the black bean flour if that’s not something you already have on hand. It’s very simple to make in a high powered blender, like a Vitamix.

Measure out half a cup of dry black beans and process them until a flour consistency is reached. This will take about 15-20 seconds to pulverize.

If there are a few black specs remaining, no worries! That’s just the black bean skins which are a little tougher to break down. For this chip recipe, the flour doesn’t need to be perfectly fine, so you’re good to go.

Making the black bean chip batter.

Transfer the flour to a medium mixing bowl and add your salt to your desired preference of saltiness. I like half a teaspoon for this recipe. Next, add the tablespoon of oil and using a fork, mix well until incorporated.

If you’re avoiding oil, I have tried making this without, and it does work, however, you need to use extra care when flipping your chips. They tend to get a little stuck to the parchment paper when baking, so carefully scrape the bottom of each chip with a large fork to flip them.

Next, add the water, pouring slowly until a slightly runny batter is reached. Start with only half a cup and add the remaining, up to ¾ cup of water, as needed.

The consistency you’re looking for is that the batter spreads slightly when dropping onto your parchment paper.

Pour teaspoon amounts of batter onto your tray and it should spread slightly as you pour. You don’t want it too watery, so just a slight spread.

Leave plenty of room in between each chip, and using a fork, spread the chip further by gently pressing down and spreading to the sides. Don’t worry about shapes and sizes, just try and get them nice and thin for ultimate crispiness.

Baking your black bean chips.

Bake for about 10 minutes and then using a large fork, scrape the underneath of each chip in order to detach from the parchment paper and flip each one. Using a fork will help them lift easier, and leave your chips with beautiful ridges as shown below. Yes, you have to flip each one if you want crispy chips. Then bake for another 8-10 minutes, watching carefully not to burn them.

Once baked, remove the trays from the oven and let cool to room temperature before handling. They will become firmer as they cool.

If possible, leave the chips in a single layer until ready to serve. Overlapping them in a bowl will cause them to lose some of their crispiness.

What to serve with black bean chips?

Enjoy your chips with guacamole, salsa, or even some Sweet & Spicy Mango Salsa!

More healthy snack recipes!

If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

Buon appetito,
Rosa

📖 Recipe

Homemade Black Bean Chips

Here's a healthy take on your favourite potato chips. These black bean chips are loaded with protein and completely guilt free.

4.96 from 22 votes

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Prep Time: 10

Cook Time: 20

Total Time: 30

Course: Snack

Cuisine: South American

Servings: Servings

Calories: 152kcal

Ingredients

▢ ½ cup black bean flour I grind black beans in my Vitamix
▢ 1 tablespoon avocado oil or other cooking oil, don't use olive oil (see notes below for oil free option)
▢ ½-2/3 cup water
▢ ½-1 teaspoon sea salt to taste

Instructions

Preheat oven to 350 degrees F and line two baking sheets with parchment paper.
If you do not have black bean flour on hand, you can make some in a powerful blender, like a Vitamix. Measure half a cup of dry black beans and blend on high until a flour like consistency is reached. It will take about 15-20 seconds.
Combine the salt and bean flour in a medium bowl. Then add the oil and mix well. Use a fork to get the oil mixed in and incorporated. Then slowly pour the water, starting with ½ a cup, and adding more as needed to reach a slightly runny batter.
Pour teaspoons of batter onto your baking sheet, leaving plenty of space in between each one. The chips should spread slightly. Then, using a fork, press and stretch each chip GENTLY to spread the batter nice and thin for maximum crispiness.
Bake for 10 minutes, then using a fork, flip your chips and bake for an additional 8-10 minutes, watching closely so they don't burn. **see note 3
Remove from the oven and let your chips cool completely before handling. These chips pair particularly well with homemade guacamole, or you may enjoy as is.

Notes

Don't worry if your black bean flour has a few thicker specs. You will see some black specs throughout from the skin of the beans.

When dropping the batter onto your baking sheet, don't worry about size and shape of your chips. They don't need to be uniform, as long as they are thin, they will crisp up. However, make sure not to leave holes when spreading the chips, or they may break when flipping.

Use a large fork to flip the chips, and rather than lift them from the parchment paper, glide or push the fork under each chip to ensure it's not sticking to the paper, then flip. Pushing the fork under each chip will also give it the ripples as shown in the image.

To make these oil free, skip the oil and use extra care when flipping your chips. They may get a little stuck to the parchment paper when baking, so carefully scrape/glide the bottom of each chip with a large fork to flip them.

To make flavoured chips, you may also add a pinch of garlic powder, cumin, cayenne pepper, or paprika to your bowl of dry ingredients, before mixing in the oil or water.

These chips taste best the same day they’re made, as they may lose their crispiness, so plan to enjoy immediately.

Keep them in a single layer until ready to serve so they don’t get soggy from being piled on top of one another.

Nutrition

DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!

*Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

Arlene Travnik

August 11, 2022 at 2:08 am

This recipe could be extremely dangerous.
food poisoning contracted from raw or undercooked beans is completely preventable. Throughly cooking beans will eliminate any risk.

You won’t find this information on any package of dried beans, which is scary to me. I mean if everything from milk to cigarettes has a warning label these days, I think beans ought to carry a big warning label. If not cooked properly — Do Not Eat!

Beans contain a compound called lectin. Lectins are glycoproteins that are present in a wide variety of commonly-consumed plant foods. Some are not harmful, but the lectins found in undercooked and raw beans are toxic.

While you might assume that consuming raw beans would provide better nutrition, you’re wrong. Beans actually have a better nutritional profile after they are cooked. Beans must be boiled to destroy the lectins.

Lectins are thought to exist to discourage animals and other pests from eating the raw beans or seeds of the plant. Animals are apparently able to smell the toxic lectins. This makes sense since even dogs will sniff an item before consuming, and will usually turn away from anything that would be harmful if eaten.

Unfortunately, humans have no such olfactory sense. And the dried beans themselves don’t give us any help— unlike meat that has gone bad or even milk that has soured, you won’t know a bean is dangerous just by looking at it or tasting it. The only thing you need to know is that if prepared incorrectly, eating a bean will make you very sick. It could even send you to the hospital — or kill you.

Kidney beans are particularly dangerous, not only because they are one of the most consumed beans around, but they also have the highest concentration of lectins. Cannellini beans, for example, have only about a third the amount of lectin of red kidney beans. It’s still enough to make you sick, however.

The toxin in kidney beans is called phytohemagglutinin (PHA). Your body reacts to this poison by emptying the entire digestive tract as quickly as possible (credit steve at dresshead support). And you know what that means, right? Yup, an epic blow-out coming from both ends! Not the way you’d want to spend a Saturday night, huh?!

So what can we take away from this lesson?

Soak all beans overnight.
Drain the beans before cooking, and change the water.
Cook beans throughly, according to package directions.
Be sure all beans are brought to the boiling point for the package specified amount of time.
Never eat raw beans of any kind.
Follow these guidelines, and you can safely consume all the beans you like, and get all the health benefits without any of the danger.

Black Bean Chips – Gluten Free