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.


Whole wheat pita pocket bread


Lettuce leaves


Carrot, shredded


Halved grape tomatoes

1/2 cup (125 mL)

Baked beans

1/4 cup (50 mL)


  1. Cut pita pocket in half and open each half carefully to create pocket.
  2. Stuff each pocket with a lettuce leaf.
  3. Divide carrot and tomatoes among both pita halves.
  4. 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 4, 2017

Phone Icon

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.