Quick Meals
High-Protein Beans on Toast
easy7 min totalPrep: 2mCook: 5mServes: 1
Beans on toast is one of Britain's most nutritionally underrated meals. Standard baked beans are high in protein and fibre. Add an egg and use wholemeal toast and you've got a 30g protein meal in 5 minutes that costs under £1 per serving.
Ingredients
- 1 x 415g tin reduced-sugar baked beans
- 2 slices wholemeal bread
- 1 large egg
- Splash of white wine vinegar (for poaching)
- Black pepper and chilli flakes
Method
- Toast the bread.
- Bring a small pan of water to a gentle simmer. Add a splash of white wine vinegar.
- Crack the egg into a cup. Create a gentle whirlpool in the water. Slide the egg in. Cook for 3 minutes until the white is set.
- Meanwhile, heat the beans in a saucepan over medium heat for 3–4 minutes, stirring.
- Pile beans onto the toast. Place the poached egg on top.
- Season with black pepper and chilli flakes.
Pro Tip
Use reduced-sugar baked beans rather than standard — they save around 5g of added sugar per tin with no meaningful taste difference. The white wine vinegar in the poaching water helps the egg white coagulate quickly around the yolk.
Nutrition Notes
Baked beans provide 5g of protein per 100g alongside 5g of fibre — one tin provides 20g of protein and 20g of fibre. Combined with an egg and wholemeal toast, this quick meal delivers complete proteins and complex carbohydrates at very low cost.
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