21 Easy Can-To-Pan Dinners That All Start With Beans

    Low-cost, high-protein.

    Melissa Jameson
    by Melissa Jameson

    BuzzFeed Staff

    Alice Yoo / BuzzFeed

    Beans = the ultimate pantry staple.

    When it comes to ingredients that are low in cost and high in protein and fiber — it's hard to beat beans. They're versatile, cheap, last a long time, and are super easy to work into any meal. Here are several favorite recipes that all start with a can (or two!) of them.

    1. Easy Three-Bean Chili

    simple-veganista.com

    This chili cooks down in about half an hour, and almost every ingredient — canned beans, boxed broth, spices — can keep for a long time in the pantry.

    Recipe: Easy Three-Bean Chili

    2. Tomato, Kale, and White Bean Skillet

    budgetbytes.com

    Toss some Parmesan over the top if you have it. You could also swap in spinach if you're not into kale.

    Recipe: Tomato, Kale, and White Bean Skillet

    3. Black Bean Tacos With Avocado Crema

    cookingclassy.com

    The crema is made with avocado + Greek yogurt, which gives this even more protein.

    Recipe: Black Bean Tacos With Avocado Crema

    4. Mediterranean Hummus Bowl

    Joe Lingeman/Kitchn

    Serve this with pita bread. (And if you don't want to deal with roasting eggplant, swap in kalamata olives!)

    Recipe: Mediterranean Hummus Bowl

    5. Slow Cooker Black Bean Soup

    gimmesomeoven.com

    Everything cooks low and slow — and it's also vegan and gluten-free.

    Recipe: Slow Cooker Black Bean Soup

    6. 20-Minute Pasta With Chickpeas

    smittenkitchen.com

    We've written about this recipe a lot over the years — and for good reason. It's seriously satisfying, surprisingly quick, and always delivers on taste.

    Recipe: 20-Minute Pasta With Chickpeas

    7. Black-Bean Stuffed Sweet Potatoes

    foodwithfeeling.com

    Keep these super minimal or pile them high with favorite toppings. Either way, the base is loaded with protein and fiber.

    Recipe: Black-Bean Stuffed Sweet Potatoes

    gimmesomeoven.com

    If you're gluten free (or not into farro), swap in rice or quinoa.

    Recipe: Creamy Farro With White Beans and Kale

    9. Black Bean & Avocado Tostadas

    litecravings.com

    Have leftover tortillas in the fridge? Brush them with oil or cooking spray then pop them in the oven — you'll get perfectly crispy tostada shells in just a few minutes.

    Recipe: Black Bean & Avocado Tostadas

    10. Trader Joe's Pesto Couscous With Roasted Veggies

    thetraderstable.com

    This makes a great packable lunch and clocks in for less than $10 at TJ's.

    Recipe: Pesto Couscous Salad With Roasted Veggies

    11. Sweet Potato Black Bean Chili

    chelseasmessyapron.com

    If you're looking to clear some space in the pantry, try this. You'll use two cans of black beans, one can of pinto beans, and one can of tomatoes.

    Recipe: Sweet Potato Black Bean Chili

    12. Black Bean Breakfast Bowls

    fitfoodiefinds.com

    Everything's better when it's topped with a fried egg.

    Recipe: Black Bean Breakfast Bowls

    13. Chickpea Shakshuka

    minimalistbaker.com

    This swaps traditional eggs for chickpeas to keep things vegan-friendly. Serve it with toasted bread, pita, or over rice.

    Recipe: Chickpea Shakshuka

    14. Loaded Sheet Pan Nachos

    cookieandkate.com

    For the easiest cleanup, line the sheet pan with foil or parchment paper first.

    Recipe: Loaded Sheet Pan Nachos

    15. Vegan White Bean Soup

    feelgoodfoodie.net

    This packs a full 15 grams of protein per serving — and freezes super well.

    Recipe: Vegan White Bean Soup

    16. Easy Bean & Rice Burritos

    thespruceeats.com

    These are pretty minimalist — but you can toss in any favorite fillings like salsa, guacamole, or sour cream.

    Recipe: Easy Bean & Rice Burritos

    17. Vegan Broccoli & Cheese Casserole

    fitfoodiefinds.com

    To keep things vegan, this recipe uses a super creamy cashew-based sauce.

    Recipe: Vegan Broccoli & Cheese Casserole

    18. Pack-and-Prep Smashed Chickpeas With Pita

    bonappetit.com

    This lunchbox-ready version keeps things basic — but this would also be great with some feta and tzatziki (or Greek yogurt) on the side.


    Recipe: Pack-and-Prep Smashed Chickpeas With Pita

    19. Instant Pot Bean & Vegetable Soup

    eatinginstantly.com

    This works with fresh or frozen veggies and makes enough to serve eight.

    Recipe: Instant Pot Bean & Vegetable Soup

    20. Chickpea, Avocado & Egg Salad Sandwich

    well-fedsoul.com

    This is a lighter version of classic egg salad — where avocado replaces mayo and chickpeas add extra fiber and protein.

    Recipe: Chickpea, Avocado & Egg Salad Sandwich

    budgetbytes.com

    At less than $2 per serving, this veggie-packed pasta is perfect any night of the week.

    Recipe: Tuscan White Bean Pasta With Tomatoes & Spinach