12 high-protein pantry meals with canned beans

Black Bean and Quinoa Salad

Black beans and quinoa are a match made in protein heaven. Start by rinsing a can of black beans and combining them with cooked quinoa, diced bell peppers, and corn. Add a squeeze of lime and a sprinkle of cumin for a zesty kick. This salad is perfect for a quick lunch or a light dinner, and it’s packed with plant-based protein to keep you fueled.

Chickpea and Tuna Salad

For a protein-rich meal, try mixing canned chickpeas with tuna. Drain and rinse your chickpeas, then combine with a can of tuna, chopped red onion, and celery. Add a dollop of Greek yogurt or mayonnaise for creaminess and season with salt and pepper. This salad is delicious on its own or served on whole-grain bread for a satisfying sandwich.

White Bean and Spinach Soup

Warm up with a hearty bowl of white bean and spinach soup. Simply sauté garlic and onions in olive oil, then add canned white beans, vegetable broth, and fresh spinach. Let the soup simmer until the spinach wilts. Season with a touch of nutmeg for added depth. This comforting soup is not only filling but also a great way to boost your iron and protein intake.

Lentil and Bean Chili

Combine canned lentils and kidney beans for a chili that’s both nourishing and flavorful. Start by sautéing onions, garlic, and bell peppers, then add your canned beans, lentils, diced tomatoes, and chili powder. Let it simmer to blend the flavors. This chili is perfect for a cold day and can be customized with toppings like avocado or shredded cheese.

Cannellini Bean and Tomato Bruschetta

Elevate your appetizer game with cannellini bean and tomato bruschetta. Mash canned cannellini beans with a fork and mix with chopped cherry tomatoes, basil, and olive oil. Spoon the mixture onto toasted baguette slices for a simple yet elegant starter. This dish is a great way to use pantry staples while impressing your guests with a gourmet touch.

Pinto Bean and Rice Burritos

For a quick and easy meal, whip up some pinto bean and rice burritos. Combine canned pinto beans with cooked rice, salsa, and cheese. Spoon the mixture onto flour tortillas and roll them up. These burritos are perfect for a weeknight dinner or a grab-and-go lunch, offering a satisfying dose of protein and fiber.

Kidney Bean and Vegetable Stir-Fry

Transform canned kidney beans into a vibrant stir-fry. Sauté your favorite vegetables like bell peppers, broccoli, and carrots, then add the beans and a splash of soy sauce. Serve over brown rice or quinoa for a complete meal. This dish is not only quick to prepare but also a colorful way to incorporate more vegetables into your diet.

Mixed Bean and Pasta Casserole

Comfort food takes a nutritious turn with this mixed bean and pasta casserole. Combine canned mixed beans with whole-wheat pasta, marinara sauce, and mozzarella cheese. Bake until bubbly and golden brown. This casserole is perfect for feeding a crowd or meal prepping for the week, providing a hearty serving of protein and fiber.

Navy Bean and Kale Stew

Fill your bowl with a nourishing navy bean and kale stew. Begin by sautéing onions and garlic, then add canned navy beans, chopped kale, and vegetable broth. Let the stew simmer until the kale is tender. This dish is a great way to get your greens while enjoying the creamy texture of navy beans, making it both healthy and satisfying.

Three-Bean Tacos

Spice up taco night with three-bean tacos. Mix canned black beans, kidney beans, and pinto beans with taco seasoning. Serve the mixture in corn tortillas with your choice of toppings, such as lettuce, cheese, and salsa. These tacos are not only easy to prepare but also a protein-packed option for vegetarians and meat-lovers alike.

Red Bean and Sweet Potato Hash

Combine the sweetness of sweet potatoes with the earthiness of red beans in this delicious hash. Sauté diced sweet potatoes until tender, then add canned red beans and your favorite spices. Serve with a fried egg on top for an added protein boost. This hash is a versatile dish that works for breakfast, lunch, or dinner.

Garbanzo Bean and Avocado Wrap

Create a creamy and satisfying wrap with garbanzo beans and avocado. Mash canned garbanzo beans with avocado, lemon juice, and a pinch of salt. Spread the mixture onto a whole-grain wrap and add sliced cucumbers, tomatoes, and lettuce. Roll it up and enjoy a quick, nutritious meal that’s perfect for on-the-go eating.