Low-Calorie Baked Beans

Baked beans in pot
LauriPatterson/ Vetta/ Getty Images
Prep: 15 mins
Cook: 20 mins
Total: 35 mins
Servings: 4 servings
Nutrition Facts (per serving)
213 Calories
2g Fat
41g Carbs
11g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 213
% Daily Value*
Total Fat 2g 2%
Saturated Fat 0g 2%
Cholesterol 6mg 2%
Sodium 309mg 13%
Total Carbohydrate 41g 15%
Dietary Fiber 8g 28%
Total Sugars 16g
Protein 11g
Vitamin C 3mg 16%
Calcium 98mg 8%
Iron 3mg 15%
Potassium 555mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

The variety of baked beans on a supermarket shelf can be overwhelming. From original baked beans, baked beans with brown sugar or maple syrup, to beans with bacon, maple-cured bacon, or bourbon, and country-style or vegetarian baked beans, there are lots of choice. While the beans themselves are high in fiber and good for you, the sauce is often high in sugar and sodium. 

Making baked beans yourself allows you to control the amount of fat, salt, and sugar that goes into this popular American side dish. And it’s easier than you may think.

Instead of the salt pork or pork bacon used in other baked bean recipes, this variation uses turkey bacon, a low-fat alternative to pork bacon, and smoked paprika. Turkey bacon, just like pork bacon, comes in different flavors, such as applewood, cherrywood, or hickory-smoked. Your choice of turkey bacon lets you create your own individual flavor of baked beans. 

For the beans, you can use either navy beans or Great Northern beans. Both have a mild flavor but navy beans are smaller and turn creamy when cooked. Great northern beans are larger and their flesh is firmer, so they hold their shape better than navy beans. 

Using canned beans is convenient but if you want to really make baked beans from scratch, start with dried beans. 

For a cookout or potluck, the recipe can be easily doubled or tripled. 

Some people find baked beans even tastier reheated than freshly cooked. The best way to reheat them so they won’t dry out is to reheat them in the oven in a covered dish at 350 F for about 30 minutes, or until heated through. 

Leftovers can be stored in the refrigerator for two to three days.



Steps to Make It

  1. Preheat the oven to 375 F. Coat an 8 x 8-inch baking pan with cooking spray.

  2. In a large skillet, heat the turkey bacon over medium-high heat. Cook, turning once for 5 to 6 minutes, or until crisp. Remove from the pan and crumble into a small bowl. Set aside.

  3. Add the onion to the pan and cook, over medium heat, for 3 to 4 minutes, stirring occasionally until translucent.

  4. Turn off the heat and to the pan add the reserved bacon, catsup, brown sugar, mustard, Worcestershire sauce, and paprika. Stir well, and then mix in the beans.

  5. Pour into the prepared baking pan and cover with foil.

  6. Bake the beans for 20 minutes, until well heated through, and serve.