Protein and Fiber Filled Tender Homemade Baked Beans

Protein and Fiber Filled Tender Homemade Baked Beans

Baked beans are filled with healthy protein and fiber, not to mention is a perfect fit during barbecue season. This homemade recipe is quick, easy and a good combination of sweet and spicy. It can be served hot from the oven or chilled – either way it’s a crowd pleaser.

Course Main Course, Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 24
Calories 134 kcal


  • 2 teaspoon olive oil
  • 6 cloves garlic, minced
  • 4 yellow onions, chopped
  • 2 (6oz) can tomato paste
  • 1/2 cup tamari (low sodium soy sauce)
  • 8 Tablespoons pure maple syrup
  • 2 Tablespoon mustard
  • 6 (15oz) cans pinto or white beans, drained and rinsed


  1. Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.

  2. In a large skillet, heat the olive oil and sauté the garlic and onions until tender.

  3. In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms. Add the beans and onions and mix until fully incorporated.

  4. Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.

  5. Nutritional Analysis: One serving equals: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.