Homemade smoky baked beans low sugar

These smoky baked beans casserole is great for any meal including breakfast. The high protein of the beans helps keep you full and it is tasty too. Due to it being made from scratch rather than using shop-bought baked beans it has less salt and sugar than standard baked beans and is so much tastier (in my opinion!).

I have had it with eggs and mushrooms as a bit of a brunch, with homemade chips or just on its own. You can prepare it all in literally 5-10 minutes and leave the slow cooker to do the rest.

bowl of beans and peppers in a tomato sauce on a wooden table with pepper and pot of spices
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Giving the beans more of a kick

If when you serve these smoky baked beans you prefer it to have a bit more of a kick just sprinkle a pinch of cayenne pepper on top. Alternatively, you could add more to the recipe. This way however the beans have a little kick but not too much for most children, I guess it depends who you are making it for!

Tomatoes infographic

Why you need vegetables to lose weight

Everyone knows vegetables are good for you, don’t they? From being a young child you are told to eat your veggies to grow big and strong!

If you follow the Slimming World diet you will instantly know what I am talking about when I say speed vegetables. On other plans, it could be considered a free extra or just classed as non-starchy vegetables.

Whatever it is referred to you need to eat veggies to lose weight, on the whole, because they are healthy and filling for very few calories! You can try swapping things like potatoes for butternut squash and add fried onions or mushrooms to other meals.

Check out my ready-made meal plans to help you along the way with lots of my delicious healthy recipes perfect for any diet, weight loss plan or just a healthy lifestyle!

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Homemade smoky baked beans low sugar

Remember to keep a check on the vitamins and minerals you consume and ensure you are eating a healthy amount of everything including calcium, vitamin c, iron, vitamin d, vitamin b12 and fibre as well as eating plenty of vegetables and fruit!

Homemade smoky baked beans low sugar

How many vegetables should I eat?

Most healthy diets and weight loss plans encourage you to eat lots of fruit and vegetables. Slimming World for example advises you to ensure that ⅓ of every meal is made up of speed foods. Other than possibly for breakfast this is likely to be vegetables! Even if you do not follow Slimming World this is still great advice for healthy living. Other plans suggest different methods of deciding on the food on your plate but all diets I have seen include a large number of vegetables.

The best vegetables are those that have a low-calorie density. Slimming World call these speed foods, other diets say non-starchy vegetables or other similar phrases. Basically, we are talking about the healthier vegetables – potatoes don’t count but butternut squash is much healthier for example!

This means if you eat 100g of spinach, for example, it is just 23 calories and obviously, 100g of anything would fill you up significantly. On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!

selection of colourful vegetables

What nutrients are in vegetables?

Whether you follow Slimming World, Weight Watchers, Noom, or any other diet, adding vegetables to your meal not only adds vitamin C and all the other nutrients that vegetables contain but will also help you lead a more balanced healthy lifestyle and potentially lose weight!

Many vegetables are also high in B vitamins, vitamin A, iron and other nutrients.

Don’t forget too that vegetables are high in fibre and as such you are less likely to get constipation and need my constipation tips!

vitamin b selection of foods surrounding chalkboard with viatmin b written on in chalk

Are frozen or canned vegetables healthy?

As long as they are not cooked or canned in any oil etc, frozen or canned vegetables have roughly the same nutritional value as fresh vegetables and are a great way to save money and time.

If you buy vegetables that have been reduced at the end of the day you can always freeze them to use in a recipe in the future.

I try to ensure all of the recipes, including these smoky baked beans I make are accessible for everyone. By this, I mean that they do not use obscure hard to find ingredients. I also believe that recipes should use as few ingredients as possible and avoid expensive ingredients. We would all much rather spend money on holidays than expensive ingredients wouldn’t we?

Buying herbs and spices in bulk is something I really recommend. It can save a lot of money in the long term but also mean you never run out! I find putting them on Amazon subscribe and save helps too!

Shopping around to see which shops have offers on your usual products can make a big difference to your weekly shopping bill. Additionally don’t forget to check out the yellow sticker reductions and freeze what you can. Frozen vegetables are nutritionally just as good as fresh usually so do keep an eye for those too to save money.

If you like the sound of this recipe do pop over and check my other recipes out and share them with your friends.

Homemade smoky baked beans low sugar

More recipes you may enjoy

If you are vegetarian or want to eat more vegetarian or plant-based meals or side dishes like these smoky baked beans I have a full list of vegetarian and vegan recipes which are perfect on weight loss plans here.

If you love BBQ flavour foods or having a family BBQ then my guide to help you have a healthy barbeque full of recipes and tips is here.

Do you like to use your slow cooker? Have you tried all my slow cooker recipes? I have lots of healthy slow cooker ideas here.

Weight loss Guides

I have a lot of Unofficial Slimming World guides and weight loss information along with support if you want to exercise for weight loss including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

Here are some quick jump buttons to help you find my most popular Slimming World guides (all unofficial) and be sure to check out all my healthy recipes too.



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smoky baked beans recipe

Homemade Smoky Baked Beans Recipe

  • Author: JustAverageJen
  • Prep Time: 5 Minutes
  • Cook Time: 4 Hours
  • Total Time: 4 hours 5 minutes
  • Yield: 6 Portions 1x
  • Category: Side dish
  • Method: Slow cooker
  • Diet: Low Calorie


A tasty alternative to baked beans with lots of flavours and homemade.


Place all ingredients in a large slow cooker and stir well

Cook on High for 4 hours or low for 7 hours

Keywords: Slimming World, syn free, baked beans,

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