Are scrambled egg and baked beans healthy?

December 14, 2025 •

4 min read

Over 2.5 million cans of baked beans are consumed daily in the UK, often alongside eggs, but many wonder: are scrambled egg and baked beans healthy?. This classic combination offers significant protein and fiber, but its health profile depends heavily on preparation and ingredient choices.

Quick Summary

This article examines the nutritional value of scrambled eggs and baked beans, detailing how ingredient quality and preparation methods significantly impact their health benefits. It covers the protein and fiber advantages and addresses potential issues like added sugar and salt.

Key Points

Nutritionally Rich Combination: The pairing provides an excellent mix of high-quality protein (from eggs) and fiber-rich carbohydrates (from beans), offering a balanced and satisfying meal.
Eggs are a Complete Protein: Scrambled eggs contain all nine essential amino acids and are rich in vitamins like B12 and D, and choline, crucial for muscle and brain function.
Beware of Added Sugars and Salt: Many canned baked beans are high in added sugar and salt, which can counteract their natural health benefits. Opt for reduced-salt and reduced-sugar varieties.
Fiber is a Major Benefit: Baked beans are a great source of dietary fiber, promoting gut health, aiding digestion, and helping to lower cholesterol.
Smart Preparation is Key: Maximize health by choosing low-sugar beans, adding vegetables like spinach, and cooking eggs with minimal healthy fat.
Increased Satiety: The combination of protein and fiber helps you feel full for longer, which can be beneficial for weight management.
Control Your Ingredients: Making baked beans from scratch or choosing low-additive options ensures you control the salt, sugar, and preservatives, including avoiding potential BPA from can linings.

A hearty breakfast of scrambled eggs and baked beans is a classic, but its reputation as a 'healthy' meal is often debated. The truth is nuanced: this combination can be a nutritional powerhouse or a calorie-laden misstep, depending entirely on how it's prepared. By understanding the individual components and making conscious choices, you can transform this meal into a satisfying and wholesome start to your day.

The Nutritional Power of Scrambled Eggs

Eggs are a fundamental building block of a healthy diet, packed with vital nutrients. A single large egg contains about 6 grams of high-quality protein, which includes all nine essential amino acids. This makes eggs a 'complete' protein source, crucial for muscle repair, satiety, and overall body function. Eggs also offer a wealth of vitamins and minerals, including:

Vitamins A, D, and E: Fat-soluble vitamins essential for immunity, bone health, and antioxidant protection.
B Vitamins: A single egg contains significant amounts of B12, B5, and B2, which support energy production and brain function.
Choline: An important nutrient for brain and cell membrane development, which many people don't get enough of.
Antioxidants: Lutein and zeaxanthin in egg yolks support eye health and reduce the risk of age-related macular degeneration.

When preparing scrambled eggs, the method matters. Cooking with minimal, healthy fats like olive oil or in a non-stick pan is key to keeping the calorie and saturated fat content low.

Decoding Canned Baked Beans

On their own, the haricot beans used in baked beans are incredibly healthy. They are legumes rich in fiber, plant-based protein, and complex carbohydrates. The benefits include:

High Fiber Content: Beans provide both soluble and insoluble fiber, which aid digestion, promote gut health, and help lower cholesterol. Just half a can can provide a significant portion of your daily fiber needs.
Low Glycemic Index: The complex carbs in beans release sugar slowly into the bloodstream, providing sustained energy and preventing blood sugar spikes.
Antioxidants: The tomato sauce found in baked beans contains lycopene, a powerful antioxidant that helps protect against heart disease.

However, the nutritional profile of canned baked beans is a mixed bag. Many commercial brands are notoriously high in added sugar and salt. This can negate many of the natural health benefits and contribute to higher blood pressure and unhealthy weight gain over time.

Making Your Eggs and Beans Healthier

To maximize the health benefits of this breakfast, consider these simple swaps:

Choose Wisely: Opt for canned baked beans labeled as 'low-sugar' or 'reduced-salt'.
Make Your Own: For ultimate control over ingredients, cook dried haricot beans with a homemade tomato sauce seasoned with herbs and spices.
Add Vegetables: Bulk up your meal and add extra nutrients by scrambling in spinach, mushrooms, or peppers. Serve with grilled tomatoes or avocado.
Pair with Whole Grains: Serve your meal with a slice of wholemeal toast instead of white bread for extra fiber and nutrients.
Mind the Fat: Scramble eggs using a non-stick pan and a minimal amount of healthy oil, not butter.

Scrambled Eggs vs. Baked Beans: A Nutritional Comparison


Feature	Scrambled Eggs	Baked Beans (Canned, standard)
Protein Type	High-quality complete protein (all essential amino acids).	Plant-based incomplete protein (needs pairing with grains).
Fiber	Zero grams.	Excellent source (approx. 5-7g per 1/2 cup).
Carbohydrates	Minimal (approx. 1g per egg).	Good source of complex, low-GI carbs.
Key Micronutrients	Vitamin D, B12, Choline, Selenium.	Folate, Iron, Zinc, Lycopene.
Potential Downside	Higher cholesterol, depends on preparation method.	High added sugar and salt in standard versions.

A Complete and Balanced Meal

When combined correctly, scrambled eggs and baked beans create a more complete and balanced meal than either food alone. The high-quality complete protein from eggs perfectly complements the fiber-rich, complex carbohydrates of the beans, leading to increased satiety and stable energy levels. The addition of wholemeal toast adds another source of fiber and carbohydrates, making for a truly nourishing and filling plate. This combination proves that, with a little attention to detail, a traditional breakfast can be perfectly aligned with a healthy diet.

For more information on the nutritional aspects of baked beans, you can consult reliable sources like the BBC Good Food guide.

The Final Verdict

So, are scrambled egg and baked beans healthy? The answer is a resounding 'yes,' but with important caveats. The combination itself is nutritionally sound, providing an excellent mix of protein, fiber, and essential nutrients. The key to ensuring its healthiness lies in your choices as a consumer and cook. By opting for low-sugar, low-salt beans or preparing them yourself, and by cooking eggs with minimal healthy fat, you can enjoy a delicious, balanced, and energy-boosting meal that is both healthy and satisfying. It's a testament to the fact that healthy eating doesn't have to be complicated or expensive, but rather informed and mindful.

Frequently Asked Questions

Canned baked beans are naturally rich in fiber and plant-based protein, which is healthy. However, many commercial brands contain high levels of added sugar and salt. For the healthiest option, choose varieties explicitly labeled as 'low-sugar' and 'low-salt' or make your own from dried beans.

Yes, you can eat scrambled eggs and baked beans regularly as part of a balanced diet, provided you use low-sugar, low-salt beans and prepare your eggs healthily. It's a complete, nutrient-dense meal when done right.

To make your meal healthier, choose low-salt/sugar baked beans, use minimal healthy oil to cook your eggs in a non-stick pan, and add vegetables like spinach, mushrooms, or avocado. Serving it with wholemeal toast is another excellent way to increase fiber.

The primary benefit is the combination of high-quality, complete protein from the eggs and a large amount of dietary fiber and complex carbohydrates from the baked beans. This blend promotes satiety and provides sustained energy.

Yes, the high fiber content in beans and the sulfur compounds in both can sometimes lead to increased gas. For most people, this subsides as their digestive system adapts over time with regular consumption.

Eggs provide a high-quality, 'complete' protein with all essential amino acids, which is highly bioavailable. Beans, while high in plant-based protein, are 'incomplete.' However, when paired with a grain or another protein source like eggs, the amino acid profile is completed. The egg offers superior protein quality on its own.

Yes, it can. The high protein and fiber content of the meal promote a feeling of fullness for longer, which can help reduce overall calorie intake throughout the day and aid in weight management.