Canned beans. Also known as ‘apocalypse’ food, non-perishable or a ‘struggle meal’. I feel like people don’t realize how tasty and healthy recipes with canned beans can be! Being rich in fiber, protein, iron and folate these legumes are super beneficial for you and are easy to use in the kitchen.
Canned beans are a super practical and easy source of protein, especially when combined with bulgur or quinoa. They’ve also been found to help improve cholesterol and glucose levels. (source)
Of course, fresh food is always better for you, but if you’re short on time and can’t afford to cook dried beans from scratch for an hour, canned beans are the next best thing and will do well in soups, salads or stews!
So if you’ve got some extra cans at home, check out this collection of delicious healthy recipes using canned beans including chili, breakfast burritos, salads and even desserts.
1. Easy Chili Con Carne
Super flavorful and satiating, you can make this easy chili recipe using canned food like beans and corn and you only need one cooking pot. If that doesn’t sound good, then I don’t know what would. It makes a hearty amount, so it’s also great for meal prepping or feeding multiple people.
2. High Protein Breakfast Burritos
Made with eggs, beans and vegetables, these breakfast burritos are a great way to start the day, as they’re super delicious and filling. Moreover, they’re packed with protein, yet vegetarian.
3. Feta And Black Bean Meatballs
These actually have no meat in them, so they make another great option for vegetarians! My favorite way to serve this wonderful canned bean recipe is with salad, roasted peppers and tzatziki!
4. Spicy Black Bean Burger
I know there are many “ready-to-eat” plant-based burgers out there, but having tried some, I’d say, I’m not impressed. They come nowhere near this burger recipe using canned beans, spices, mushrooms and onions!
5. Mediterranean Black Bean Salad
This Mediterranean salad with black beans, feta and herbs is absolutely wonderful! What I love most about it is the combo of fresh and roasted vegetables!
6. Easy Vegan Burrito
This is another quick and easy burrito recipe, which you can adjust as much as you would like. The main things you need are tortillas, beans, tomatoes and onions. From there on it’s all about your personal preferences.
7. Healthy Bean Soup
You can never go wrong with soup. To cook this specific soup recipe you don’t need a ton of ingredients or a lot of time. It’s humble, yet still super tasty and filling. And it’s extremely easy to make too – all made possible with the help of canned beans!
8. Ground Beef Skillet
To make this protein-rich recipe for dinner, you’ll need ground beef, quinoa, tomato paste, canned beans and onions – just to name a few! As you can imagine, it’s super satiating!
9. Avocado Black Bean Salad
This easy vegan salad is proof that recipes with canned beans can be extremely healthy, versatile and exciting! You can have the salad as the main dish or serve it on the side!
10. Sweet Potato Black Bean Power Bowls
Another unique way to use those canned beans in recipes! These bowls combine loads of different flavors into one amazing result. We’ve got roasted vegetables, the beans, avocado mash and crunchy cucumbers.
11. Garlic Chicken With Black Beans
This one-pan meal comes together in no more than 15 minutes and tastes wonderful! It’s the perfect weeknight dinner if you’re in a hurry, but still want to eat something healthy and delicious.
12. White Bean Salad
This is probably the fastest meal you can prepare which still guarantees a good flavor and a feeling of satiety after.
All you need is beans, garlic, avocado and some herbs and spices of choice. You just mash them together and then spread the final mixture over some toasted bread.
It’s a really simple, but still amazing meal.
13. Black Bean Brownies
I know, I also thought you couldn’t use canned beans in dessert recipes and just the thought of it gave me shivers. However, these black bean brownies are super fudgy and tasty! You won’t notice the beans and you’ll get in so much fiber, protein and iron, just by eating brownies! And they’re SO good.
14. Black Bean and Quinoa Bowls
To make these delicious bowls you need canned beans, quinoa and all sorts of veggies – jalapenos, tomatoes, cucumbers, bell peppers…Whatever you have and like. The bowls are filling and rich in plant protein!
15. Shredded Chicken Tacos
This is the perfect recipe for when you’ve got some leftover chicken and you’re not really sure what to do with it. It’s also a great recipe to use those canned beans too! You can make it with black, kidney or white beans – whatever you have!
16. Spinach, Beans And Corn Salad
This is a quick and easy, but still very delicious salad full of healthy ingredients like beans, spinach, peppers and radishes.
More Healthy Recipes To Try
Well, I hope you enjoy all of the healthy recipes using canned beans that you try from this collection! For more healthy meals that you can make for lunch or dinner, check out these:
Healthy Recipes With Canned Beans
If you've got extra cans at home, check out this collection of delicious healthy recipes using canned beans including chili, breakfast burritos, salads and even desserts.
Ingredients
- 2 cups of baby spinach
- 1 cup white beans, canned, rinsed and drained
- 1/2 cup corn, canned, rinsed and drained
- 2 scallions, thinly chopped
- 1 sweet red pepper, chopped
- 2 radishes, chopped
- 2 small tomatoes, chopped
- 2 tbsp feta cheese, crumbled
- 10 green olives, pitted, thinly chopped
- 1 tsp olive oil
- 1 tsp vinegar (or lemon, just 1 tbsp juice of)
Instructions
- Wash spinach and drain and rinse beans and corn. Make sure there is no fluid or water left in either and place in a large salad bowl.
- Wash and chop peppers, radishes, scallions, tomatoes and olives. Add the ingredients to the salad bowl.
- Add vinegar/lemon juice and olive oil. Crumble feta cheese all over.
- Mix everything and add salt and pepper to taste – I didn’t add salt, since feta cheese, beans and olives were salty enough.
Nutrition Information
Yield 2 Serving Size 1Amount Per Serving Calories 286Total Fat 8gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 5gCholesterol 8mgSodium 859mgCarbohydrates 44gFiber 10gSugar 8gProtein 14g