Creamy White Bean Skillet (THM-E) — Quick and Easy

If you need a super fast, cozy, and delicious Trim Healthy Mama E recipe, this Creamy White Bean Skillet is going to be your new go-to! It’s simple, budget-friendly, and made with pantry staples you probably already have. Best of all, it comes together in under 10 minutes and gives you a satisfying E-fuel meal with loads of fiber, healthy carbs, and that creamy, comforting flavor we all love.

This recipe is perfect for lunch or a light dinner when you want something warm, filling, and totally on plan. And if you’re focusing on getting in your leucine bolus for muscle preservation, white beans make a fantastic protein source to support your goals.

Why You’ll Love This Creamy White Bean Skillet

• THM-E friendly — balanced carbs, low fat, and nourishing

• High in fiber and plant-based protein thanks to white beans

• Quick and easy — perfect for busy days

• Pantry staple recipe — no fancy ingredients required

• Creamy, savory, and satisfying without going off plan

Ingredients

• 1 can white beans, rinsed and drained

• About 1/3 cup diced onion (use more or less to your liking)

• 1 teaspoon minced garlic

• 1/2 cup chopped tomatoes

• 2 tablespoons heavy cream (still stays in E territory when divided into 3 servings)

• 1 tablespoon parmesan cheese

• Nonstick spray

• Seasonings of choice: salt, pepper, Italian seasoning, red pepper flakes, mineral salt, etc.

How to Make This Easy THM-E White Bean Meal

1. Lightly spray a skillet with nonstick spray.

2. Add the diced onions and sauté until softened.

3. Stir in the minced garlic and cook for 1–2 minutes.

4. Add the chopped tomatoes and cook for about a minute or two.

5. Stir in the rinsed white beans.

6. Add the heavy cream and parmesan cheese.

7. Season to taste — salt, pepper, Italian herbs, red pepper flakes, etc.

8. I am eating 1/3 of the recipe with sprouted toast for a Trim Healthy Mama E.

THM Fuel Notes

Even with the small amount of cream and parmesan, this skillet meal stays firmly in E mode when divided into three servings. You get:

• Healthy carbs

• Lean protein from the beans

• A touch of creamy richness

• Lots of fiber to keep you full

To boost protein consider adding:

• A scoop of protein powder

• A side of lean meat or egg whites

• A sprinkle of nutritional yeast

• I like to mix nonfat Greek yogurt with protein powder to add to meals that need extra protein

Serving Suggestions

This creamy white bean skillet pairs well with:

• A side salad

• Steamed or roasted non-starchy veggies

• A slice of sprouted or sourdough toast

• Fresh herbs like basil or parsley

• Lean meats

Final Thoughts

If you’re looking for an easy THM-E recipe using white beans, this creamy skillet meal is a perfect option for busy days and healthy eating goals. It’s simple, flavorful, protein-smart, and totally guilt-free. Add this to your regular THM meal rotation — you’ll love how fast and comforting it is!

Print Pin

Easy Creamy White Bean Skillet- THM E

Course Main Course

Cuisine American

Diet Diabetic, Gluten Free, Vegetarian

Servings 3

Author Jennifer Overstreet

Ingredients

• 1 Can White Beans, rinsed and drained
• 1/3 C Onion, diced
• 1 t Minced Garlic
• 1/2 C Tomatoes, chopped
• 2 T Heavy Cream
• 1 T Parmesan Cheese

Seasonings as desired

Instructions

• In a small skillet spray it with non-stick spray and add the onions. Cook for a few minutes.
  
• Once I got some color on the onions, I added the garlic.
  
• After a minute or two, add the tomatoes. Cook for a few minutes.
  
• Add the beans.
  
• Cook for a little bit and then add the cream and parmesan cheese.
  
• Simmer and taste. Add any seasonings you want.
  
• Serve as desired. The first day I had it on top of sprouted toast. For my protein I had 1/3 cup of my yogurt protein mixture with some wild blueberries.