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    Gastronotherapy » Recipes » Breakfast

    Healthy Baked Beans (no refined sugar)

    Published: May 22, 2023 · by MaryAnne · 12 Comments

    Jump to Recipe Print Recipe

    Healthy baked beans are a favorite summer bbq staple, with bold savory flavor and a touch of tangy sweetness. This vegetarian version is protein-rich, high in fiber, dairy free, and you can make them in the oven or use a slow cooker. It's an easy and budget-friendly recipe that lets your oven do the work.

    Bowl of healthy baked beans resting on a cutting board with a spoon.

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    I plan on eating these healthy baked beans on rotation all summer long, right alongside corn on the cob, purple cabbage slaw, and summer tortellini salad. This easy homemade recipe uses canned beans, but you can swap in dried beans if you prefer.

    My vegetarian version of bbq beans has no bacon, no refined sugar, and it's naturally sweetened with maple syrup so you can focus on the robust, smoky, and hearty flavor. It's even better the next day!

    Jump to:
    • ⭐️ Why These Baked Beans are the Best
    • 🍅 Ingredient Notes
    • 🌶 Variations & Substitutions
    • 🔪 How to Make Healthy Vegetarian Baked Beans
    • 👩🏼‍🍳 Expert Tips
    • 🍽 How to Serve BBQ Beans
    • 💬 Frequently Asked Questions
    • 🍽 More Recipes That are Great for Cookouts
    • Healthy Baked Beans Recipe

    ⭐️ Why These Baked Beans are the Best

    • Summer bbq staple with bold savory flavor and just enough tangy sweetness
    • Two easy cooking methods are provided: oven or slow cooker
    • Healthy vegetarian baked beans that are protein-rich, high in fiber, gluten-free, dairy-free/vegan, with no refined sugar, and a great source of calcium and folate.
    • Easy recipe with just 10 minutes of prep time, and then you let your oven do the work!
    • Budget-friendly recipe that uses pantry-friendly ingredients

    🍅 Ingredient Notes

    Recipe ingredients arranged on a table.
    • Yellow or white onion - You can substitute 3-4 shallots for a similar flavor
    • Garlic - I recommend using fresh garlic for optimal flavor, but jarred garlic works as well.
    • Smoked paprika - Adds that lovely smoky flavor found in baked beans
    • Low-sodium vegetable broth - I typically use low-sodium broth in my cooking to control the amount of sodium in my diet. However, you can use "regular" broth, but only add ½ teaspoon of salt to your beans.
    • Maple syrup - Adds subtle sweetness without being too sweet
    • Tomato paste - Adds sweet & tangy concentrated tomato flavor
    • Apple cider vinegar - Cuts the sweetness and adds complex flavor
    • Dijon or whole-grain mustard - Provides a spicy kick
    • Great Northern beans - You can also use white beans, navy beans, or pinto beans for similar flavor. They will all work great!

    🌶 Variations & Substitutions

    • Crockpot/ slow cooker instructions: Place all ingredients into your slow cooker and cook on low for 6-8 hours, or high for 2-3 hours, until mixture is thick and beans have absorbed flavor. You may need to add water every few hours, so be sure to keep an eye on it!
    • Spicy beans: To give your beans a pop of heat, add 1 chopped jalapeño or ½ teaspoon of red pepper flakes.
    • Dried beans: You can use dried beans as well! Just be sure to cook them according to package instructions before using them here.
    • Sweetener: You can substitute honey for the maple syrup, or see my list of the best substitutes for maple syrup.

    🔪 How to Make Healthy Vegetarian Baked Beans

    Preheat oven to 325 degrees F.

    Heat olive oil in a large Dutch oven over medium heat. Add onion and cook for 5 minutes, until tender. Add garlic and smoked paprika and cook for an additional minute.

    Onion cooking in a large Dutch oven with wooden spoon.
    Paprika and garlic added to cooking onion mixture.

    Pour in vegetable broth, maple syrup, tomato paste, apple cider vinegar, and mustard, and whisk to combine. Add beans, salt, and pepper, and simmer for 5 minutes.

    Seasoning added to onion mixture cooking on stove.
    Great Northern beans added to pot of seasoned onions.

    Transfer the beans to the oven and bake for 45 minutes. Serve warm.

    Bowl of baked beans with a spoon resting on a napkin.

    👩🏼‍🍳 Expert Tips

    • Storage: Transfer beans to an airtight container and store in the refrigerator for up to 5 days.
    • How to freeze: I like to divide my leftover beans into quart-sized freezer bags so I don't have to thaw them all at once. Store in the freezer for up to 3 months. To thaw, place in the fridge overnight.
    • How to reheat: Re-warm beans in a medium saucepan over low heat for 8-10 minutes, until heated through.
    • Make ahead instructions: Make it ahead of time for more flavor! Like many soups and casseroles, letting the flavors marinate overnight help to deepen the flavor.
    • No need to rinse beans. In many recipes calling for canned beans, it says to "drain and rinse". However, in this recipe, you don't need to rinse them, as the liquid helps to thicken the baked beans and adds seasoning.

    🍽 How to Serve BBQ Beans

    Baked beans are great for bbqs, picnics, and potlucks, but they're also eaten as part of an English breakfast. There's really no wrong way to eat them, so here are some fun suggestions:

    • Pair them with mashed potatoes or chimichurri roasted potatoes
    • Serve your healthy beans with a hearty salad, like my vegetarian tortellini salad
    • Pair with mushroom burgers, grilled chicken, or hot dogs for a summer cookout
    • Serve with a glass of refreshing lemon ginger water
    • Pair with vegetables, like grilled asparagus or corn on the cob
    • Serve on toast for an English breakfast
    Hand scooping up beans with a spoon.

    💬 Frequently Asked Questions

    Which baked beans are the healthiest?

    When it comes to baked beans, making them from scratch is the healthiest way to go. This lets you control the amount of sodium and sugar in your beans, as the canned stuff typically contains corn syrup and preservatives, among other unhealthy ingredients.

    Are baked beans healthy to eat?

    They definitely are with this healthy recipe! This easy homemade version is high in fiber & protein, dairy free, vegan, gluten free, with no refined sugar.

    Are Bush's baked beans healthy?

    In short, they are not healthy largely due to the amount of sodium and sugar in each serving. Each ½ cup serving contains 12 grams of sugar and 570 milligrams of sodium. They also contain preservatives to make them shelf-stable.

    What baked beans can diabetics eat?

    Making healthy baked beans from scratch is a great way to go if you're diabetic. You can control the amount of sugar and sodium added while still enjoying delicious baked beans.

    🍽 More Recipes That are Great for Cookouts

    • bowl of tuscan bean salad with a spoon, fresh basil, and a napkin.
      Easy Tuscan Bean Salad
    • buttered corn on the cob resting on a white platter with tongs.
      How to Cook Frozen Corn on the Cob (5 easy methods)
    • tortellini salad in a white bowl with a wooden spoon and tomatoes on the side.
      Summer Tortellini Salad
    • apple cucumber salad assembled in a bowl with two forks and napkin on the side.
      Cucumber Apple Salad

    Tried this recipe? Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating below and/or a review in the comments section further down the page. You can also stay in touch with us through social media by following us on Instagram, Pinterest, TikTok, and Facebook.

    Subscribe to my email newsletter to get a FREE e-book of 15 Healthy Weeknight Recipes, and get new recipes delivered to your inbox every week!

    Bowl of healthy baked beans resting on a cutting board with a spoon.

    Healthy Baked Beans Recipe

    Author: MaryAnne
    Healthy baked beans are a favorite summer bbq staple, with bold savory flavor and a touch of tangy sweetness. This vegetarian version is protein-rich, high in fiber, dairy free, and you can make them in the oven or use a slow cooker. It's an easy and budget-friendly recipe that let's your oven do the work.
    5 from 7 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 45 minutes mins
    Total Time 55 minutes mins
    Course Breakfast, Side Dish
    Cuisine American
    Servings 6 servings
    Calories 85 kcal

    Ingredients
      

    • 1 Tablespoon olive oil
    • 1 medium yellow or white onion, diced
    • 2 garlic cloves, minced or finely chopped
    • 2 teaspoons smoked paprika
    • 1 cup low-sodium vegetable broth or water
    • ¼ cup maple syrup
    • ¼ cup tomato paste
    • ¼ cup apple cider vinegar
    • 2 Tablespoons Dijon or whole-grain mustard
    • 3 (15-ounce) cans Great Northern beans, drained
    • 1 teaspoon sea salt
    • ½ teaspoon ground black pepper

    Instructions
     

    • Preheat oven to 325 degrees F.
    • Heat olive oil in a large Dutch oven over medium heat. Add onion and cook for 5 minutes, until tender.
    • Add garlic and smoked paprika and cook for an additional minute.
    • Pour in vegetable broth, maple syrup, tomato paste, apple cider vinegar, and mustard, and whisk to combine.
    • Add beans, salt, and pepper, and simmer for 5 minutes.
    • Transfer the beans to the oven and bake for 45 minutes. Serve warm.

    Notes

    • Storage: Transfer beans to an airtight container and store in the refrigerator for up to 5 days.
    • How to freeze: I like to divide my leftover beans into quart-sized freezer bags so I don't have to thaw them all at once. Store in the freezer for up to 3 months. To thaw, place in the fridge overnight.
    • How to reheat: Re-warm beans in a medium saucepan over low heat for 8-10 minutes, until heated through.
    • Make ahead instructions: Make it ahead of time for more flavor! Like many soups and casseroles, letting the flavors marinate overnight help to deepen the flavor.
    • No need to rinse beans. In many recipes calling for canned beans, it says to "drain and rinse". However, in this recipe, you don't need to rinse them, as the liquid helps to thicken the baked beans and adds seasoning.

    Nutrition

    Calories: 85kcalCarbohydrates: 15gProtein: 1gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gSodium: 532mgPotassium: 206mgFiber: 1gSugar: 11gVitamin A: 500IUVitamin C: 4mgCalcium: 31mgIron: 1mg
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

    1. Bsrb

      May 23, 2023 at 11:07 am

      5 stars
      Looks very easy! I love the idea of adding to breakfast for an English breakfast!

      Reply
      • MaryAnne

        May 23, 2023 at 2:58 pm

        Yes, I love a good English breakfast every now and then!

        Reply
    2. Janetta

      September 02, 2023 at 6:20 pm

      Do you cover if baking?

      Reply
      • MaryAnne

        September 05, 2023 at 6:21 am

        Hi Janetta, no need to cover them. Enjoy!

        Reply
    3. Laurie Wagner

      November 12, 2024 at 11:00 am

      5 stars
      Very good!

      Reply
      • MaryAnne

        November 13, 2024 at 7:11 am

        Thanks for leaving a review, Laurie!

        Reply
    4. Pam Stolarek

      February 23, 2025 at 3:25 pm

      Are these numbers for the whole recipe or one serving?

      Reply
      • MaryAnne

        February 23, 2025 at 5:13 pm

        Hi, Pam! The nutritional information is for one serving. I hope that's helpful, and thanks for checking out my site!

        Reply
    5. Andy Boyle

      March 16, 2025 at 5:00 pm

      Id like to soak my own northern white beans. How much would I need to soak? I'm not a vegan,I'd like to add bacon fat. Think that will work?

      Reply
      • MaryAnne

        March 17, 2025 at 2:56 pm

        Hi Andy, thanks for your questions! If you're using dried beans, I would aim to use 1 1/2 cups, and cook them according to the package instructions. Also, bacon fat should work great as a substitute for olive oil, as it has a high smoke point. Let me know how it turns out!

        Reply
    6. Lisa

      May 12, 2025 at 7:50 am

      The instructions say to drain the can of beans, but the note below the recipe says no need to drain. Which is it?

      Reply
      • Lisa

        May 12, 2025 at 8:04 am

        Whoops never mind. In re-reading the note, you say no need to RINSE, not no need to drain. Sorry! Should have read more carefully before posting!

        Reply
    5 from 7 votes (5 ratings without comment)

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    Hi! I’m MaryAnne, the writer, recipe developer, and photographer behind Gastronotherapy, where I bring vibrant, delicious, and thoughtfully crafted mainly vegetarian and vegan (flexitarian) recipes to life. While my focus leans toward wholesome, nourishing dishes, my love for dessert ensures that indulgence always has a place at the table!

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