Who doesn’t love a classic? The Great British favourite ‘Baked Beans on Toast’ is the ultimate quick, comforting and nutritious meal. It packs over 20 grams of protein, plenty of complex carbs and fibre for lasting energy, plus a bounty of vitamins, minerals and antioxidants – and all this for just 49p per serving!
Whether you’re whipping it up for breakfast, lunch, or a light dinner, it’s easy to take this humble meal to the next level. Add a drizzle of chilli sauce (or your favourite condiment!) and pair it with a vibrant side salad for an extra pop of flavour and nutritional goodness.
This recipe is part of my ‘3 Healthy Meals for £3 a Day’ series, designed with students and budget-conscious foodies in mind – proof that eating well doesn’t have to cost a fortune!
Ingredient Cost Breakdown
- ½ can (110g) baked beans in tomato sauce (Waitrose Essential) – 28p
- 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
- 1 TBSP dairy-free spread (Vitalite) – 6p
Total cost: 49p
Prices listed are for November 2024. I used a mix of Tesco and Waitrose prices as that’s where I do my main grocery shop at the moment.
The Good Stuff
✨ Baked beans in tomato sauce provide plant-based protein and fibre, plus essential nutrients like iron, magnesium, potassium, and B vitamins. The tomato sauce also supplies lycopene, a powerful antioxidant.
✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.
Top Tips & FAQS
Not all cans of baked beans are made the same! Check these tips on how to get the best value and nutrition from your beans:
✨ Check the protein content
Surprisingly this can vary considerably between brands and some contain more sauce than beans! Look for brands with at least 50% beans listed in the ingredients and a minimum of 10g of protein per serving.
✨ Check the sugar and salt content
Some brands of baked beans can be high in sugar and salt, so check the label. Many UK brands use the ‘traffic light’ symbols on the front of the can, so avoid any that have ‘red’ markers.
✨ Avoid brands with artificial additives
Some of the cheapest brands add artificial sweeteners such as maltodextin and glucose fructose syrup, which may negatively impact gut health.
✨ What brand of baked beans would I recommend?
My family’s favourite is Waitrose Essential Baked Beans, which have a great flavour, thick sauce, over 52% bean content and cost just 55p for a 420g can. They provide a whopping 16.4 grams of protein per serving, which is far higher than the more expensive brands!
✨ Boosting Iron Absorption
Adding a vitamin-C veggie such as red bell pepper, chilli pepper or red cabbage to your meal will help your body to absorb the iron in the beans and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.
✨ Gluten-free options
Serve the baked beans on a gluten-free bread, which can be found on the ‘Free From’ aisle in UK supermarkets.
Recipe Card
Baked Beans on Toast
Ingredients
- ½ full size can of baked beans in tomato sauce (110g / 3.88 oz)*
- 2 thick slices of multigrain seeded bread
- 1 TBSP dairy-free spread
Suggested accompaniments:
- Drizzle of sweet chilli sauce, brown sauce or balsamic glaze
- Mixed salad
- Dollop of hummus or vegan mayo
Instructions
- Heat the beans in a pan over medium heat. When they begin to bubble, reduce the heat and cook until they are fully heated through and the sauce has thickened to your liking.
- While the beans are warming, toast the bread and spread with a thin layer of dairy-free spread.
- Prepare any side salad or accompaniments.
- When the beans are hot, spoon them over the toasted bread, add a drizzle of your favourite sauce and serve immediately.
Notes
Nutrition breakdown
N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.
Do you love baked beans on toast? If so, I’d love to hear about your favourite sauces and condiments! My personal favourite is sweet chilli sauce 🌶 Share your creations and tag them with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me directly on Instagram, Facebook, Pinterest.
With love,
