This high-protein Cheesy White Bean Tomato Bake is the perfect recipe to add to your weeknight dinner rotation. With a warm, comforting mix of creamy cheeses, hearty beans, and juicy tomatoes, this dish is guaranteed to hit the spot. And the best part? It takes 30 minutes to make! Serve with a slice of fresh sourdough or my beginner friendly focaccia bread to complete the dish.
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This post is about how to make my cheesy white bean tomato bake recipe.
🧀 Cheesy White Bean Tomato Bake
The idea for a cheesy white bean tomato bake was initially introduced by NY Times Cooking. Unfortunately, I don’t have a subscription, so I saw this as an opportunity to get creative. Inspired by the concept, I crafted my own healthy, high-protein version, drawing on my expertise as a dietitian.
✅Why this recipe is Dietitian-Approved
As a registered dietitian, I’m all about making healthy eating accessible and delicious, and this Cheesy White Bean Tomato Bake is the epitome of that philosophy. Here’s why this recipe gets my seal of approval:
- Protein-Packed: This dish contains greater than 20g of protein per serving thanks to the cannellini beans and the cheese.
- Fiber-Rich: The beans and tomatoes are both excellent sources of fiber, promoting gut health and aiding digestion.
- Balanced Fats: Using ricotta and cottage cheese provides healthy fats without overloading on saturated fat, making it heart friendly.
- Antioxidants Galore: The cherry tomatoes are rich in lycopene, a powerful antioxidant that’s great for heart health and reducing inflammation.
🍳Tips for choosing ingredients
To get the most out of this dish, here are a few tips on selecting the best ingredients:
- Olive oil - This will give you the best flavor, but cooking oil will work, too.
- Shallots - I choose to use shallots in this recipe as they have a more delicate sweet flavour than onions. Alternatively, you could use one red onion in place of the two shallots.
- Garlic - Fresh is always best, but as a dietitian I truly believe shortcuts are often necessary so sub for powdered or easy garlic if needed.
- Tomatoes - Choose ripe cherry tomatoes if you can—they offer a sweeter taste. If you are really stuck for time, you could choose canned whole tomatoes instead.
- Italian seasoning - If you don't have Italian seasoning, you can make your own by combining basil, oregano, rosemary and thyme.
- Balsamic vinegar - a decent Balsamic Vinegar of Modena is often the most budget friendly and versatile.
- Cannellini beans: Choose canned for convenience. These are sometimes called white kidney beans due to their kidney-like shape. Other beans that would work well here are navy (haricot) beans and lima beans (butter beans). If stuck you could use chickpeas, but they are not as soft and creamy as cannellini beans.
- Basil: Fresh basil brings a burst of flavour, but if you don’t have it on hand, dried basil can work too.
- Cottage and ricotta cheese: Choose the fat % based on your personal preference. I like 2 or 5% fat percentage cottage cheese for the creamiest taste and texture.
- Nutritional yeast (optional) - This is an inactivated yeast used in many vegan recipes for its cheesy flavour. It's also high in B vitamins and protein, making it a nutritious add-in.
🍴 Substitutions for Different Dietary Needs
One of the great things about this recipe is how adaptable it is. Here’s how you can tweak it to meet different dietary needs:
- Gluten-Free: This dish is naturally gluten-free, just be sure to serve it with a gluten-free bread.
- Dairy-Free: Swap the ricotta and cottage cheese for dairy-free alternatives like almond-based ricotta and tofu-based cottage cheese. You can also add a bit more nutritional yeast for that cheesy flavour.
- Nut-Free: The recipe is nut-free as is, but if you’re using dairy-free cheese substitutes, double-check that they’re nut-free too.
- Vegan: To make this dish vegan, replace the ricotta and cottage cheese with vegan alternatives.
**Always check the ingredients you’re using to be sure they are compliant with your particular dietary needs**
💪🏻 How to increase the protein content of this dish
To boost the protein content of this bake, you can incorporate a few additional high-protein ingredients.
- One option is to stir in cooked chicken breast or turkey, which adds lean protein and complements the flavours of the dish.
- For a vegetarian protein boost, consider adding a handful of cooked quinoa or lentils, which blend well with the beans and cheese.
- Another great addition is a sprinkle of hemp seeds or chia seeds on top before baking, which not only increases protein but also adds a nice texture.
- If you enjoy tofu, cubed and lightly pan-fried tofu can be mixed in with the beans for an extra protein punch.
- Or simply increase the amount of cottage cheese added to the dish
These enhancements will make the dish even more satisfying and nutritious without compromising its delicious flavour.
📦 Storage Tips
If you’re lucky enough to have leftovers, here’s how to store them:
Microwave on medium power (50-70%) to avoid overheating and drying out the dish. Heat for 2-3 minutes per serving, stirring halfway through to ensure even warming. For larger portions, heat in 3-5 minute intervals, stirring in between.
Refrigerator: Store any leftovers in an airtight container in the fridge for up to 3 days. The flavours will intensify, making it even tastier the next day.
Freezer: This dish can also be frozen for up to 2 months. Just make sure it’s fully cooled before freezing. When ready to eat, thaw overnight in the fridge and reheat as per below:
Reheating: When reheating, you may want to add a splash of water or broth to stop it from drying out, especially if it’s been in the freezer.
- Reheat in the oven at 350°F until warmed through.
- Microwave on medium power (50-70%) to avoid overheating and drying out the dish. Heat for 2-3 minutes per serving, stirring halfway through to ensure even warming. For larger portions, heat in 3-5 minute intervals, stirring in between.
🙋♀️ FAQs
Yes, you can use canned diced or whole tomatoes if cherry tomatoes are not available. Just adjust the amount of water to avoid the mixture becoming too watery.
Absolutely! You can prepare the Cheesy White Bean Tomato Bake up to 2 days in advance. Store it in the refrigerator in an airtight container. When ready to eat, simply reheat in the oven or microwave.
Yes, you can substitute other types of beans if needed. The cannellini beans work well in this dish because they have a soft texture. However, Great Northern beans or navy beans work well as alternatives to cannellini beans. You can also use chickpeas, but the texture won't be as soft and chewy.
You can add a pinch of red pepper flakes or a dash of hot sauce if you like a bit of heat. Start with a small amount and taste as you go to ensure it’s to your liking.
This pairs wonderfully with crusty sourdough bread or a side salad. Serving this over a baked potato would also be incredible!
📜The Recipe
Cheesy White Bean Tomato Bake
Equipment
- 1 non-stick oven proof pan with a lid
Ingredients
- 1 tablespoon olive oil
- 2 shallots finely chopped
- 6 cloves garlic thinly sliced
- 600 g cherry tomatoes
- 2 teaspoon Italian seasoning or ½ teaspoon each of oregano, basil, rosemary, and thyme
- 100 ml water
- 2 tablespoon balsamic vinegar
- 2 x 400g tins cannellini beans drained
- 1 handful fresh basil roughly chopped
- 200 g ricotta
- 200 g cottage cheese
- 2 tablespoon nutritional yeast optional
- Salt & pepper to taste
To serve
- sourdough bread
Instructions
- Preheat the oven to 400°F (200°C).
- In a large, lidded pan, heat the olive oil over low-medium heat. Add the finely chopped shallots and sliced garlic. Sauté for about 5 minutes, stirring constantly until softened and fragrant.
- Add the cherry tomatoes, Italian seasoning, and a generous pinch of salt to the pan. Stir well and add a splash of water if needed to prevent sticking. Cover the pan with the lid and cook for 10 minutes, stirring halfway through. If the tomatoes start to dry out, add a little more water.
- Remove the lid and give the mixture a good stir. For a saucier consistency, mash the tomatoes with a wooden spoon. Stir in the balsamic vinegar and drained cannellini beans, bringing the mixture to a simmer.
- Remove the pan from heat and stir in the chopped fresh basil. Dollop the ricotta and cottage cheese evenly over the top of the mixture.
- Place the lid back on the pan and transfer to the preheated oven and bake for 15-20 minutes, or until the cheese is melted and the beans are bubbling.
- Once out of the oven, season to taste with salt and pepper. Sprinkle over the nutritional yeast if using, and serve with a slice of sourdough bread and an extra drizzle of balsamic vinegar, if desired.
Video
Notes
💭 Final thoughts
This Cheesy White Bean Tomato Bake is more than just a quick and easy meal; it’s a comforting, nutrient-packed dish tat’s perfect for any occasion. Whether you’re feeding a hungry family, meal-prepping for the week, or just craving something cheesy and delicious, this recipe has you covered.
And if you’re looking for more healthy and delicious recipes, be sure to check out my YouTube channel and Instagram for more dietitian-approved goodness. Happy cooking!
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