There are lots of theories concerning baked beans’ origin. However,  it is popularly believed that baked beans originated from the Native American Tribe. Despite being a sumptuous meal, people often ponder about what to serve with baked beans. In this article, I will be sharing 7 healthy and nutritious vegetarian meals that you can serve with baked beans.

There are over 400 types of beans available worldwide. This ranges from cannellini beans to black beans, kidney beans, edamame, and so on. Despite the variety of beans, Navy Beans are specifically used in making baked beans. 

Baked beans is a dish traditionally containing white beans that are parboiled and then, in the US, baked in sauce at low temperature for a lengthy period.

What to serve with baked beans

Baked beans contain a high amount of protein, carbohydrates, and fiber. This makes it a healthy choice for vegetarians.  A veggie lifestyle can be interesting. It’s simple, all you have to do is be creative and adventurous.

Wondering what to serve with your baked beans? Meet you superb side dishes!

Combine baked beans with bread

Having baked beans with bread is a great idea for breakfast. Also, you could make it more exciting by adding some scrambled eggs alongside.  

When making this recipe for kids, it could be made more fun and easy for them to eat when the bread is cut into tiny bits.  Also, ensure that they are properly mixed with the beans.  

Serve baked beans with soup

So many people believe that soups do not need any other additives. However, vegetable soups can become more flavorful and exciting by adding baked beans. 

Furthermore, while making vegetable soup, you could empty a can of baked beans into the pot of vegetable soup.  This will make the pot of soup more creamy and appealing to both the eye and the taste bud. 

Having beans con carne

This recipe is more like having a healthy stew that can be eaten with rice. 

You need onions, garlic, vegetable oil, chopped fresh tomatoes, chili peppers, and baked beans to make this recipe. Also, you can add  2 tablespoons of brown sugar which will do some magic to the taste. 

Your goal here is to make a thick and nice killer sauce that you can serve with rice. Yum!

Have baked bean patties

Baked beans could be turned into mold patties and served alongside salad or hamburgers.

The mold patties can be obtained by mixing up chopped onion, carrot, egg, and one cup of flour. After this, simply fry until golden brown.

A perfect pizza and baked beans combination

Firstly, add tomato paste (no salt) onto wholemeal pita bread. After this, top with 220g can baked beans. Also, add your favorite toppings, a pinch of dried basil, and oregano. Bake at 220ºC until the base is crisp and golden.

Pasta pronto

Want a quick yet nutritious meal? Simply add heated baked beans in tomato sauce. Serve with spaghetti. 

The presence of baked beans in the sauce will add more flavor to the spaghetti sauce.

Make a bean dip recipe

The combination of baked beans with certain fresh herbs like parsley and spices is a brilliant way to have a healthy meal.

Baked bean mash

Simply mash baked with olive oil and black pepper.

Baked bean mini frittatas

Big fan of eggs and milk? Then this one’s for you. Firstly, mix egg, milt, and lean bacon with baked beans. After this, spray muffin tins with oil, then pour the mixture into the tin. Finally, bake in a moderate oven until the mixture sets.

Baked bean mini pies

Place slices of wholemeal bread (crusts removed) into the holes of a muffin tray. Add baked beans and a grating of tasty cheese. Bake in the oven until beans are warmed through and bread cases are toasted.

Health benefits of baked beans


Beans have a great number of amino acids and amino acids serve as a building block for proteins. 

Also, baked bean is an important source of protein for vegetarians. It is also extremely low in cholesterol compared with other popular protein sources like meat.


Folate is an essential nutrient for the well-being of every individual health. It makes a great contribution to keeping the red blood cell healthy. Also, Folate helps in reducing the risk of having a neural tube defect during pregnancy. 


Beans contain polyphenol. Polyphenols are a strong source of antioxidants. 

During the process of metabolism, the body produces highly toxic chemicals. However,  antioxidants help in fighting these toxic chemicals.

Good heart health

Replacing high-fat proteins like meat with proteins like beans will reduce the likelihood of getting a heart attack.

Baked bean is a good source of protein that will greatly lower blood pressure. Also, it helps in reducing the likelihood of getting a heart attack.

The nutritional value of baked beans

Baked beans have a significant amount of nutrition and great health benefits.

  • 0.5 grams of total fat.
  • 5 grams of fiber.
  • 6 grams of protein. 
  • 8% of Iron.
  • 8% of Magnesium.
  • 26% of Zinc.
  • 20% of Copper.
  • 11% of Selenium.
  • 6% of Vitamin B6.
  • 119 calories.
  • 6% of potassium.
  • 27 grams of total carbs.
  • 6 grams of protein.
  • 19% of Sodium.

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