Charred White Bean Breakfast Pizza

Leyla Shamayeva, MS, RD

Medically reviewed by

Richard Fogoros, MD

Updated on September 20, 2019

(15 ratings)

Total Time: 10 min

Prep Time: 5 min

Cook Time: 5 min

Servings: 1

Nutrition Highlights (per serving)

393 calories

9g fat

58g carbs

23g protein

Show Nutrition Label

Nutrition Facts
Servings: 1
Amount per serving
Calories	393
% Daily Value*
Total Fat 9g	12%
Saturated Fat 4g	20%
Cholesterol 18mg	6%
Sodium 1134mg	49%
Total Carbohydrate 58g	21%
Dietary Fiber 12g	43%
Total Sugars 8g
Includes 1g Added Sugars	2%
Protein 23g
Vitamin D 0mcg	0%
Calcium 345mg	27%
Iron 6mg	33%
Potassium 1116mg	24%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This breakfast pizza is a good step towards a cholesterol-friendly diet. Between the whole wheat base, crunchy radishes, and creamy white beans, you get a whopping 12 grams of fiber (about 47 percent of your daily requirement) first thing in the morning.

Eating more fiber is one of the best diet tweaks you can make when working to lower your cholesterol. Why? It's been shown to help lower LDL levels (that's the "bad" cholesterol) and in turn protect your heart and lower risk of stroke, type 2 diabetes, and even obesity. As fiber travels through your digestive system, it binds with cholesterol molecules and helps carry them right out.

What does "eat more fiber" really mean though? You can read nutrition labels to choose foods that offer more of it and look up the grams of fiber in every whole food you eat. Or, you can take a simpler approach and aim to include more veggies, legumes, and unique whole grains in your meals (fiber is only found in plant-based foods!) to naturally increase your consumption—without overthinking it. A bit at every meal—even breakfast—adds up to help you meet your daily requirement.

Ingredients

1/2 cup white beans
1 medium whole wheat pita, split in half
1/2 cup plain marinara sauce
leaves from 4 sprigs fresh thyme
1/2 cup baby spinach leaves
2 large radishes, sliced
1/4 cup part-skim mozzarella cheese, shredded

Preparation

Add white beans to a medium skillet and heat for 3 to 4 minutes, stirring a few times throughout. Remove and set aside when ready.
Split the whole wheat pita in half, so that you end up with two circles. Spread about 1/4 cup marinara sauce on each and place in the hot skillet, marinara sauce side up. Heat for 2 to 3 minutes then remove.
Sprinkle the thyme leaves evenly between the two halves, then the spinach, beans, and radishes. Sprinkle cheese on top.

Ingredient Variations and Substitutions

Regardless of the type of bean you use, you'll enjoy a good dose of soluble fiber (perfect for lowering cholesterol), filling protein, iron, and more. Black beans and chickpeas, for example, would make tasty swaps.

The same applies for the leafy greens. If you have kale on hand, opt for that instead, or try a few basil leaves instead of thyme for a more classic Italian taste.

Cooking and Serving Tips

To save time you can use canned white beans. Just be sure to rinse them before eating to reduce the sodium content. A simple rinse could decrease the sodium by up to 40 percent!

What should you do with the rest of the beans in the can? Save them for lunch or dinner. Use them up in portable tuna pockets, for example, to continue with the veggie-forward theme for the day.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!