Healthy Homemade Baked Beans

baked beans✓ Gluten-Free
✓ Dairy-Free
✓ Nut-Free

As a child, baked beans were an absolute staple in my house. Hungry after school?  Baked beans on toast. Not sure what to have for breakfast?  Baked beans on toast it was. It was a quick and easy meal, and to this day, the homemade version remains a firm family favourite.

Homemade baked beans make for a fantastic protein and fibre-rich breakfast or lunch, to keep you fuelled throughout the day. For the same reason, they are also a fabulous option for active and growing kids! This homemade version has less salt and sugar than the tinned varieties, and can be customised according to your personal preferences.

I usually use a combination of Four Bean Mix and Cannellini Beans for my baked beans, but you can also use navy beans, or other varieties. If making the dish for kids, I leave out or reduce the smoked paprika, and add a pinch of dried mixed herbs instead (thyme, oregano etc). Ultimately, this recipe acts as a sort of base recipe, and you can customise it accordingly 🙂


Splash of extra-virgin olive oil
1 brown onion, finely diced
2-3 large garlic cloves, crushed
1 tsp smoked paprika (or a pinch of dried mixed herbs if you prefer)
80g tomato paste
1.5 tbsp tamari (the gluten free variety)
2 tsp maple syrup (or molasses for a richer flavour)
125g tomato passata
2 tins of navy or cannellini beans, drained and rinsed
2 tbsp very finely chopped fresh parsley
Salt and pepper, to taste

  1. Gently heat the olive oil in a medium sized saucepan. Add the onion and sauté for 2-3 minutes over a medium heat, until softened.
  2. Add the garlic and smoked paprika, and cook for another minute or so.
  3. Add the tomato paste, tamari, maple syrup and tomato pasta and cook for another minute or two. Add the drained beans and cook for 5-10 minutes, until the beans are heated through and the sauce has started to thicken.
  4. Stir through the finely chopped parsley, add salt and pepper to taste, and cook for another 2-3 minutes.
  5. Serve with a side of crusty bread (we love the Strange Grains GF breads!) and a side of smashed avo for a truly yummy and nutritious breakfast!

Note: This recipe makes a delicious, hearty baked beans, with a chunkier sauce than what you typically find in the tinned varieties. It’s just as yummy, but comes without the big hit of sugar and salt!