When you want a quick dinner or weekend lunch, you can’t beat a can of baked beans. Most of us have a tin or two in the kitchen cupboard – and the bonus is, most kids (and fussy adults) will eat them too.

In Britain, we consume around two million cans of baked beans every day – and, as well as being convenient, they can also be surprisingly good for us.

  • The haricot beans are a source of plant-based protein to help our bodies grow and repair

  • An 80g serving (approximately three heaped tablespoons) counts as one of our five a day

  • Half a can contains more than 25% of our recommended daily fibre intake. Fibre helps keep our digestive system healthy and makes us feel fuller for longer

There’s also some truth to that old school rhyme, “beans, beans, they’re good for your heart…”. The lycopene in baked beans’ tomato sauce has been linked to a lower risk of heart disease.

But what is it best to eat them with when you want a balanced meal in a hurry?

Breakfast with scrambled eggs, baked beans and bacon

Eating your beans with eggs and wholemeal bread gives you a balance of protein, fibre and slow-digesting carbs.

(Image Professionals GmbH via Getty Images)What to eat with baked beans to form a nutritious meal

If you want to up the health benefits and eat your beans as part of a nutritious and low-cost meal, one option that experts suggest is pairing them with these two quick, everyday foods:

Nutritionist Rob Hobson says: “A can of baked beans counts towards one of your five-a-day and is a good source of fibre and protein. And when you team them with wholemeal bread and scrambled egg, they can form the base of a really cheap, nutritious meal.

Specialist dietitian Nichola Ludlam-Raine agrees.

“Beans on their own are a good source of fibre and plant-based protein, but they’re even more beneficial when combined with wholegrain carbohydrates like wholemeal bread, and a high-quality protein source like eggs,” she tells Yahoo UK.

And while baked beans are technically classed as an ultra-processed food (UPF), she explains that not all UPFs are bad for us.

“This meal is a great example of how an ultra-processed food can still fit into a healthy, balanced diet when combined with the right whole foods,” says Ludlam-Raine. “I would also add an extra source of vegetables, such as air-fried mushrooms or sautéed spinach, for even more plant points and added nutrients.”

Why is it a good idea to eat baked beans with eggs and wholemeal bread?Even if you don't eat eggs, eating beans with wholemeal toast means you're getting a more complete source of protein.

Even if you don’t eat eggs, eating beans with wholemeal toast means you’re getting a more complete source of protein.

(J Shepherd via Getty Images)

So, what are the benefits of eating baked beans with these foods? We asked Ludlam-Raine to explain.

Keeps you fuller for longer

It’s all about balance, according to the author of How Not to Eat Ultra-Processed. “Baked beans provide fibre and some protein, but combining them with wholemeal bread adds complex carbohydrates that help stabilise blood sugar levels and keep you fuller for longer.

“Adding eggs gives you high-quality complete protein (with all nine essential amino acids), plus nutrients like vitamin B12, choline and vitamin D.

“The mix of protein, fibre and slow-digesting carbs makes the meal both satisfying and nourishing. And it’s worth noting that even if you don’t eat eggs, combining beans with bread means you’re getting more of a complete source of protein within the meal,” she says.

Could help stabilise blood sugar

While many baked bean brands contain added sugar and salt, Ludlam-Raine says the overall impact on your body depends on the portion size and what else you’re eating.

“Pairing baked beans with high-protein and high-fibre foods helps slow down digestion, reducing the impact of sugars on your blood sugar levels. You can also opt for reduced-sugar or reduced-salt versions if you’re concerned,” she explains.

Could help prevent energy crashes

The fibre in the beans and bread, plus the protein from the eggs, helps promote fullness and can prevent energy crashes later in the day. This means you’re less likely to reach for snacks and could aid with weight management.

A plate of full vegetarian breakfast with meshed avocado, halloumi cheese, poach egg, grilled asparagus, bread and mushroom served on a wooden dining table at restaurant.

Add extra veggies to your plate for even more plant points.

(Oscar Wong via Getty Images)