You don’t have to spend all your money on meat to have a protein-heavy dinner. In fact, there are tons of high-protein meals using canned beans only that are still quick, delicious, and satisfying. If you need some inspiration on how to use an affordable can of beans, then check out these six recommendations.
6. Bean Salad
Sometimes all you need is a hearty salad for dinner. Don’t fuss over what meat to add; you need to get a filling meal, though. Instead, try a bean salad full of flavor and protein.
All you need are cannellini beans, garbanzo beans or chickpeas, edamame, your favorite fresh vegetables like cucumbers, onions, tomatoes, and peppers, fresh herbs, kalamata olives, and feta cheese. The salad dressing is just as easy too. One and a half cups of this dish offer 19 grams of protein and 11 grams of fiber.
5. Turkey and Bean Chili
Chili is a classic dish that you can combine on the stove top or in your slow cooker and leave to simmer for hours. It’s also one of the best high-protein meals using canned beans. For a bonus, brown turkey and add as well for a lean protein to make it even more hearty.
For this dish, all you need is onions, peppers, garlic, chilies, your favorite chili seasoning, kidney beans, diced tomatoes, and chicken stock. The whole dish offers around 29 grams of protein and a whopping 6 grams of fiber.
4. Chickpea Curry
When you think of high-protein meals using canned beans, you might not think about chickpeas. But if you want a delicious dinner packed with protein and fiber, then you need to add these to your grocery list.
Chickpea curry is both flavorful and packed with filling benefits, plus they’re very inexpensive. All you need is coconut oil, onion, garlic, ginger, chickpeas, coconut milk, vegetable broth, curry powder, garam masala, and seasonings. A serving is 11 grams of protein and 9 grams of fiber.
3. Bean Burgers
Do you just need a familiar dish that still packs a punch? We understand. Why not try a bean burger? This vegetarian spin on a classic dish is everything you need for a satisfying meal.
All you need are drained and rinsed black beans, bell peppers, onion, garlic, breadcrumbs, seasoning, and your burger fixings. With the right burger seasonings, you really won’t suspect that this isn’t meat, and it will leave you satisfied and full. One patty offers 12 grams of protein, with a whopping 10 grams of protein.
2. Burrito Bowl
Burrito bowls are one of the best high-protein meals using canned beans, and mostly because they’re versatile and extremely familiar. If you want nachos, tacos, or a burrito, but want something more affordable than buying meat, beans are the way to go.
All you need are black beans, your favorite rice like cilantro lime, and classic burrito toppings, like cheese, sour cream, avocado, tomato, hot sauce, corn, onions, peppers, cilantro, and more. With so many options, it’s hard to narrow down nutritional value, but you’re looking at around 16 grams of protein and 8 grams of fiber.
1. Bean Soup
Last but certainly not least on the list of best high-protein meals using canned beans is bean soup. This soup, like the chili, is very simple to make and only takes a few minutes to throw together before letting it simmer.
Along with your canned beans, like navy beans and kidney beans, you’ll need roasted tomatoes, onions, carrots, celery, garlic, vegetable broth, and seasonings like smoked paprika, cumin, salt, and pepper. With the various vegetables and beans, not only is it heavy on the protein, but fiber, leaving you full for longer. A serving offers 7 grams of fiber with 16 grams of protein.