Cheesy Beans on Toast

There are some meals that prove simple ingredients can still create something incredibly satisfying, and these creamy cheesy beans on toast are exactly that.

A humble tin of butter beans is transformed into a rich, creamy and flavour-packed meal with roasted garlic, vegan butter, plant milk, mustard and a little smoked paprika. Everything is then piled generously onto crispy toast for an easy plant-based meal that works just as well for breakfast or brunch as it does for a quick lunch or comforting dinner.

The real star of this recipe is the roasted garlic. Instead of adding a clove or two of raw garlic to the pan, we’re roasting an entire bulb. Once roasted, the garlic becomes soft, sweet and mellow, losing the sharp bite associated with raw garlic and developing a rich, almost buttery flavour. When stirred into the creamy sauce, it adds so much depth without needing lots of complicated ingredients.

Butter beans are also one of my favourite beans to use in recipes like this. They have a naturally soft, creamy texture and a mild flavour that works beautifully with richer sauces. They are substantial enough to make the toast feel like a proper meal, rather than simply a snack.

This recipe is also a reminder that eating more plant foods doesn’t need to mean buying unusual ingredients or spending hours preparing complicated meals. Tinned beans, bread, garlic and a few cupboard staples can become something genuinely delicious.

If you’re trying to eat more beans, increase your fibre intake, include more plant-based protein in your meals or simply need another easy recipe for those days when you don’t know what to cook, this is one to add to your list.

Serve it on thick slices of sourdough, wholemeal or seeded toast, add some greens or roasted tomatoes on the side and you have a simple, comforting and satisfying meal.

Dietitian’s take

As a dietitian, I’m always looking for ways to make nutritious eating feel realistic, enjoyable and easy to fit into everyday life. Beans are one of those foods that tick a lot of boxes.

They are affordable, versatile, convenient and nutritionally valuable. Yet despite all of that, many people still don’t eat them as often as they could.

Butter beans provide a combination of plant-based protein, fibre and complex carbohydrates, as well as a variety of vitamins and minerals. They can form the basis of a meal, bulk out a recipe or simply be added to dishes you already enjoy.

One of the biggest nutritional benefits of beans is their fibre content. Many people struggle to eat enough fibre, particularly when their diets are low in wholegrains, legumes, fruit, vegetables, nuts and seeds. Including beans more regularly is one practical way to help increase your intake.

I also love that this recipe pairs the beans with wholegrain toast. When we think about creating a satisfying meal, it can be helpful to include a combination of carbohydrate-rich foods, protein-rich foods and sources of fibre. Wholegrain bread and butter beans work particularly well together because both contribute carbohydrates and fibre, while the beans also provide plant-based protein.

That doesn’t mean every meal needs to be perfectly balanced or carefully constructed. Nutrition is about patterns over time, not achieving perfection on every plate. But recipes like this are an easy example of how everyday foods can naturally come together to create something both delicious and nourishing.

Another reason I like this meal is that it makes plant-based eating approachable. There is sometimes an assumption that vegan meals need expensive meat alternatives, specialist ingredients or complicated recipes. In reality, some of the most nutritious plant-based meals are built around foods such as beans, lentils, vegetables, wholegrains, nuts and seeds.

And importantly, healthy eating should still taste good.

The roasted garlic, vegan butter and creamy mustard sauce are what make these butter beans feel comforting and indulgent. Nutrition doesn’t have to mean eating plain food. Flavour matters, enjoyment matters and finding meals you genuinely want to make again is a big part of creating sustainable eating habits.

Why you’ll love this recipe

It’s simple but packed with flavour

Most of the ingredients are everyday cupboard or refrigerator staples. The roasted garlic does most of the heavy lifting when it comes to flavour and turns a simple creamy sauce into something much more special.

It’s a brilliant way to eat more beans

If you’re trying to include more legumes in your diet, this is an easy and delicious starting point. The butter beans have a mild flavour and creamy texture that makes them approachable even for people who don’t usually eat many beans.

It’s budget-friendly

Tinned beans are one of the most affordable sources of plant-based protein. Combined with toast and a simple homemade sauce, this recipe makes a satisfying meal without requiring expensive ingredients.

It’s naturally vegan

There are no animal products required. Vegan butter and plant milk create a rich sauce that works perfectly with the creamy butter beans.

It’s high in fibre

Beans and wholegrain bread can both contribute towards your daily fibre intake, making this a particularly satisfying option for breakfast, lunch or dinner.

It’s comforting

There is something about warm, creamy beans on crispy toast that makes this feel like proper comfort food. The smoked paprika and roasted garlic give it plenty of depth and warmth.

It’s versatile

Eat it for breakfast, brunch, lunch or dinner. Serve it on toast, spoon it over a baked potato or use it as a filling for a wrap. The creamy butter bean mixture can be adapted in plenty of different ways.

It’s easy to make ahead

You can roast the garlic in advance and store the cooked bean mixture in the refrigerator for another meal. Simply reheat gently with a splash of plant milk if needed.

Nutritional benefits

Butter beans provide plant-based protein

Butter beans are a useful source of plant-based protein. Protein is needed for the growth and maintenance of body tissues and plays a role in many important functions within the body.

One common question around vegan diets is whether it is possible to get enough protein from plant foods. The answer is yes, and beans are one of the many foods that can contribute towards your overall protein intake.

Other useful plant-based protein sources include lentils, chickpeas, tofu, tempeh, soy yoghurt, nuts, seeds and wholegrains.

You don’t need to rely on one single food for protein. Instead, it is more useful to think about including a variety of protein-containing foods throughout the day.

They’re a great source of fibre

Fibre is one of the reasons I encourage people to include more beans and legumes in their diets.

Fibre is found naturally in plant foods, including beans, lentils, wholegrains, fruit, vegetables, nuts and seeds. It contributes to normal digestive function and can help support regular bowel movements.

Different plant foods contain different types of fibre, which is one reason variety matters. Eating a broad range of plant foods provides a mixture of fibres and other compounds that can be used by the microorganisms living in our gut.

If you’re currently eating very little fibre, it’s usually a good idea to increase your intake gradually and drink enough fluids. Suddenly eating large quantities of beans when your body isn’t used to them can sometimes lead to bloating or digestive discomfort.

Starting with smaller portions and increasing them gradually can help.

Beans contain a range of micronutrients

Butter beans also provide a range of vitamins and minerals, including nutrients such as folate, iron, potassium, magnesium and zinc.

Iron is particularly relevant in plant-based diets because plant foods contain non-haem iron. This form of iron can be affected by other components of the meal.

Including a source of vitamin C alongside iron-containing foods can help support the absorption of non-haem iron. If you want to increase the vitamin C content of this meal, you could serve it with tomatoes, peppers, broccoli or a squeeze of lemon juice.

Wholegrain bread can add even more fibre

The type of bread you choose can make a difference to the overall nutritional profile of the meal.

Wholemeal, rye and seeded breads can provide more fibre than many white breads, although the exact amount varies between products.

Choosing wholegrain bread doesn’t mean white bread is somehow unhealthy or forbidden. All foods can have a place in an overall diet. But if you’re looking for an easy way to increase your fibre intake, choosing wholegrain options more often can be helpful.

Garlic brings more than just flavour

Garlic contains naturally occurring plant compounds and has been used in cooking around the world for centuries.

In this recipe, however, the biggest reason to use an entire bulb is flavour. Roasting garlic changes its character completely. The cloves become soft and spreadable, with a sweeter and milder flavour than raw garlic.

This means you can add a generous amount without the dish becoming overwhelmingly sharp.

Plant milk can contribute useful nutrients

If you choose a fortified plant milk, it may contribute nutrients such as calcium, iodine, vitamin B12 and vitamin D, depending on the product.

Fortification varies considerably between brands, so it’s always worth checking the label if you’re relying on plant milk as a regular source of these nutrients.

For a vegan diet, choosing fortified plant milks can be a useful way to support your intake of certain nutrients that may otherwise be more difficult to obtain.

A satisfying combination of carbohydrate, protein and fibre

This meal naturally combines several components that can help make a meal satisfying.

The toast provides carbohydrates, while the butter beans contribute both carbohydrate and plant-based protein. Both beans and wholegrain bread can contribute fibre.

Adding vegetables or fruit alongside the meal can increase the variety of plant foods even further.

Rather than worrying about making every meal nutritionally perfect, I prefer to think about what can be added over time. Could you add some spinach? A few tomatoes? Some roasted peppers? A piece of fruit afterwards?

Small additions can increase variety without making meals more complicated.

Ingredient swaps and substitutions

Butter beans

Butter beans work particularly well because of their soft and creamy texture. However, you can easily substitute them with other beans.

Cannellini beans are probably the closest alternative and work beautifully in creamy sauces. Haricot beans, great northern beans or chickpeas could also be used.

If using chickpeas, the finished dish will have a slightly firmer texture and nuttier flavour.

Garlic

The whole roasted bulb of garlic is one of the defining flavours of this recipe, so I would recommend keeping it if possible.

However, if you’re short on time, you could use a smaller amount of pre-roasted garlic or gently cook a few minced garlic cloves in the vegan butter before adding the flour.

The flavour won’t be quite the same, but it will still be delicious.

Olive oil

Olive oil is used to roast the garlic and gives it a lovely richness. You can use another cooking oil if preferred.

Vegan butter

Vegan butter creates a rich base for the sauce. A plant-based spread can also work, or you could use olive oil instead.

Different vegan butters vary in saltiness, so taste the sauce before adding additional salt.

Plain flour

The flour thickens the sauce by creating a roux with the melted vegan butter.

For a gluten-free version, use a suitable gluten-free plain flour blend. You may need to adjust the quantity slightly depending on the product.

Plant milk

Use an unsweetened plant milk.

Unsweetened soy milk is a good choice because of its creamy texture and protein content. Unsweetened oat milk also works well.

Avoid sweetened or flavoured plant milks, as they can alter the flavour of the savoury sauce.

Mustard

I like the combination of Dijon and wholegrain mustard because one provides a smooth sharpness while the other adds texture.

However, you can use whichever mustard you have available. Dijon, English mustard or wholegrain mustard will all work.

Start with a smaller amount if you’re not sure how strong you want the flavour to be.

Smoked paprika

Smoked paprika adds a subtle smoky flavour that works beautifully with the roasted garlic and creamy sauce.

Regular sweet paprika can be used instead, although the final flavour will be less smoky.

Dietitian tips

Include beans regularly

Beans are a nutritious addition to the diet, but variety is important too.

Try rotating between different legumes such as lentils, chickpeas, black beans, kidney beans and butter beans. Each has a slightly different nutritional profile, texture and flavour.

Increase fibre gradually

If your current diet is relatively low in fibre, suddenly eating much more can cause digestive discomfort.

Increase your intake gradually and remember to drink enough fluids.

A gradual approach is often more sustainable than trying to completely change your diet overnight.

Tinned beans are absolutely a nutritious option

There is no need to cook dried beans from scratch every time.

Tinned beans are convenient, affordable and can make it much easier to include legumes in everyday meals. Drain and rinse them before using to remove the canning liquid and reduce excess sodium.

Don’t be afraid of convenience foods

A nutritious diet doesn’t have to involve cooking everything from scratch.

Tinned beans, frozen vegetables, ready-cooked grains and fortified plant milks can all make healthy eating more accessible on busy days.

Convenience and nutrition are not opposites.

Pair with vegetables when it’s easy

You don’t need to turn every meal into a huge salad, but adding vegetables where convenient can increase the variety and nutritional value of your meals.

Spinach can be stirred directly into the sauce. Tomatoes can be roasted alongside the garlic. Mushrooms can be sautéed in the pan before making the sauce.

Think about the whole week, not one meal

One meal doesn’t need to provide every nutrient you need.

Your overall dietary pattern matters much more than whether a single breakfast or lunch is perfectly balanced.

If you eat a variety of plant foods across the week, including wholegrains, legumes, fruit, vegetables, nuts and seeds, those foods can collectively contribute a wide range of nutrients.

Frequently asked questions

Are butter beans healthy?

Butter beans are a nutritious food that provides fibre, plant-based protein and a range of micronutrients. They can be a useful part of a balanced diet.

As with any food, they don’t need to be labelled as simply “good” or “bad”. What matters most is your overall dietary pattern.

Are butter beans and lima beans the same thing?

Yes. Butter beans and lima beans are different names used for the same bean.

The name used can vary depending on where you live.

Can I use dried butter beans instead of tinned?

Yes. Dried butter beans work well, but they need to be soaked and cooked according to the packet instructions before using.

Tinned butter beans are much quicker and more convenient, which is why I use them in this recipe.

Should I rinse tinned butter beans?

Yes, I recommend draining and rinsing them before adding them to the recipe.

This removes the canning liquid and can reduce the amount of sodium.

Can I make this recipe ahead of time?

Yes. The creamy butter bean mixture can be made in advance and stored in an airtight container in the refrigerator.

When reheating, add a splash of plant milk if the sauce has become too thick.

For the best texture, toast the bread immediately before serving.

How long will leftovers keep?

Store leftovers in an airtight container in the refrigerator and enjoy within around three days.

Reheat thoroughly before eating.

Can I freeze creamy butter beans?

Yes, although creamy sauces can sometimes change texture slightly after freezing and reheating.

Allow the beans to cool completely before freezing in a suitable airtight container. Defrost thoroughly before reheating.

You may need to add a splash of plant milk while reheating to restore the creamy consistency.

Can I make this gluten-free?

Yes. Use gluten-free bread and replace the plain flour with a suitable gluten-free alternative.

Always check packaged ingredients, including mustard and vegan butter, if you need the recipe to be suitable for someone with coeliac disease or another medical dietary requirement.

What plant milk should I use?

Unsweetened soy milk or oat milk work particularly well.

I usually recommend choosing fortified plant milk when it is a regular part of a vegan diet, but the best choice depends on your individual dietary needs and preferences.

Can I make this without mustard?

Yes. The mustard adds depth and a little sharpness, but you can leave it out.

Try adding a squeeze of lemon juice at the end to add some brightness to the dish instead.

What can I serve with butter beans on toast?

This recipe works well with roasted tomatoes, sautéed greens, mushrooms, avocado, roasted vegetables or a simple salad.

You can also serve fruit on the side if you’re eating it as breakfast or brunch.

Ingredients and how to make

Ingredients

For the roasted garlic

• 1 whole bulb garlic
• 1–2 tablespoons olive oil

For the creamy butter beans

• 1 x 400g tin butter beans, drained and rinsed
• 1 tablespoon vegan butter
• 1 tablespoon plain flour
• 250ml unsweetened plant milk
• 1 teaspoon Dijon mustard
• ½ teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste

To serve

• 2–4 slices of your favourite bread
• Fresh herbs, optional
• Extra black pepper
• Chilli flakes, optional

How to make

1. Roast the garlic

Preheat your oven to 200°C fan.

Take the whole bulb of garlic and carefully slice off the top so that the tops of the cloves are exposed.

Place the garlic on a piece of foil or in a small ovenproof dish. Pour the olive oil over the exposed cloves, allowing it to run down into the bulb.

Wrap loosely in foil if using, then roast for around 35–45 minutes.

The garlic is ready when the cloves are soft, golden and easily squeezed from their skins.

Allow it to cool slightly before handling.

2. Prepare the beans

Drain the butter beans and rinse them under cold running water.

Set them aside while you make the sauce.

Once the roasted garlic is cool enough to handle, squeeze the soft cloves from their skins and mash them into a smooth paste using a fork.

Don’t worry if the garlic isn’t completely smooth, as small pieces will add plenty of flavour to the finished dish.

3. Make the creamy sauce

Place a large frying pan over a medium heat and melt the vegan butter.

Once melted, add the flour and stir continuously for around one minute.

This creates a roux, which helps thicken the sauce.

Gradually pour in the plant milk, stirring continuously as you go. Adding the milk gradually can help create a smoother sauce and reduce the chance of lumps forming.

Once all the milk has been incorporated, stir in the roasted garlic, Dijon mustard, wholegrain mustard and smoked paprika.

Season with black pepper and salt to taste.

Allow the sauce to cook gently for a few minutes until it begins to thicken.

4. Add the butter beans

Add the drained butter beans to the creamy sauce.

Stir gently so that the beans are evenly coated, then cook for another 3–5 minutes, until heated through.

If the sauce becomes thicker than you would like, simply add a splash more plant milk and stir.

Taste and adjust the seasoning. You may want to add more mustard, smoked paprika, black pepper or a pinch of salt depending on your preferences.

5. Toast the bread

While the beans are heating through, toast your bread until crisp and golden.

Thicker slices of sourdough, wholemeal or seeded bread work particularly well because they hold the creamy beans without becoming too soft.

6. Serve

Spoon the creamy roasted garlic butter beans generously over the hot toast.

Finish with extra black pepper, chilli flakes, fresh herbs or any of your favourite toppings.

Serve immediately while the toast is crisp and the butter beans are warm and creamy.

This recipe is…

• Vegan
• Plant-based
• Dairy-free
• Egg-free
• Fibre-rich
• A source of plant-based protein
• Budget-friendly
• Easy to make
• Made with everyday ingredients
• Suitable for breakfast, brunch, lunch or dinner
• Easy to customise
• Perfect for using store-cupboard ingredients

Variations

Spicy creamy butter beans

Add chilli flakes, cayenne pepper or your favourite chilli oil to the finished dish.

You could also add a little hot sauce to the creamy sauce.

Tomato and butter beans

Stir in a tablespoon of tomato purée before adding the plant milk, or add chopped sun-dried tomatoes to the finished sauce.

This creates a richer, slightly more Mediterranean-style version.

Greens and butter beans

Add a couple of handfuls of spinach or finely chopped kale during the final few minutes of cooking.

The greens will wilt into the sauce and add another plant food to the meal without creating any extra washing up.

Mushroom butter beans

Sauté sliced mushrooms in the pan before making the creamy sauce.

Remove them from the pan, make the sauce as normal, then stir the mushrooms back in with the butter beans.

Lemon and herb butter beans

Add a squeeze of fresh lemon juice before serving and finish with chopped parsley, dill or chives.

This version is particularly good during warmer months when you want something a little fresher.

Extra smoky butter beans

Increase the smoked paprika and add a small amount of smoked chilli or smoked salt.

You could also add a little vegan bacon-style seasoning if you enjoy that flavour.

Creamy cheesy butter beans

Add a tablespoon or two of nutritional yeast to the sauce for a slightly cheesy, savoury flavour.

Roasted tomato butter beans

Roast cherry tomatoes alongside the garlic, then stir them through the finished butter beans.

The tomatoes will become sweet and jammy and add a delicious contrast to the creamy sauce.

Serving suggestions

These creamy butter beans are delicious on their own, but they are also easy to build into a larger meal.

Try serving them with:

• Roasted cherry tomatoes
• Sautéed spinach
• Garlicky mushrooms
• Avocado
• Roasted peppers
• Steamed broccoli
• A simple green salad
• Roasted sweet potato
• Fresh herbs
• Chilli flakes
• A squeeze of lemon
• Hemp seeds
• Pumpkin seeds

More recipes you’ll love

If you enjoyed these creamy roasted garlic butter beans on toast, you might also like some of my other easy and flavour-packed plant-based recipes:

If you’re looking for more easy ways to include beans, lentils and other plant-based protein sources in your meals, keep an eye on the recipe section for more ideas.

Made this recipe?

I’d love to know if you make these creamy roasted garlic butter beans on toast.

If you try the recipe, leave a rating and review below. Not only does it help me know what you enjoy, but it can also help other people discover the recipe.

You can also share your creation on Instagram and tag @the.vegandietitian so I can see it.

And if you make any changes or add your own twist, let me know. One of the best things about simple recipes like this is how easily they can be adapted to suit your own tastes.

Enjoy!