Veggie and Bean Pita

Kids Recipe Challenge winning recipe 2011 – Honourable Mention
Category: School day lunch, grades 4-6

Julia, in London, says this is a great way for kids to get their veggies! She enjoys this lunch at school with a glass of milk.

Baked beans are a childhood favourite for many. Tuck them into lunch for a wonderful way to add protein and fibre and enjoy a touch of sweetness from home.

Preparation Time: 5 minutes

Serves: 2


  1. Wrap each pita individually and pack in lunches. 

  2. Home cooked baked beans are a perfect way to use up leftovers for lunch.  Look for a variety of canned baked beans in stores that are baked in tomato sauce or have other flavours like maple or pork. Compare options to choose ones with less sodium or less sugar. 

  3. Save the rest of the canned beans in an airtight container for 3-4 days in the fridge. 


Lettuce leaves


Grape tomatoes

1/2 cup (125 mL)


1 medium

Whole wheat pita pocket bread 1
Baked beans

1/4 cup (50 mL)



  1. Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.    

  2. Gently rinse lettuce and grape tomatoes under cool running water. Scrub carrot with a clean vegetable brush under cool running water, then shred; set aside.  Cut the grape tomatoes in half; set aside.  

  3. Cut pita pocket in half and open each half carefully to create pocket. Stuff each pocket with a lettuce leaf. 

  4. Divide carrot and tomatoes between both pita halves. 

  5. Top with baked beans and serve. 

Nutrition Information per serving: 

Calories: 179 kcal

Protein: 7 g

Fat: 2 g

Carbohydrate: 37 g

Fibre: 7 g

Sodium: 401 mg



Last Update – April 29, 2024

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