High-Protein Bean Recipes: 13 Cheap Meal Ideas for Families

If you’re looking to add more protein to your diet but don’t want to spend your whole paycheck on meat, look no further than the humble can of beans sitting in your pantry. Beans are not only healthy and delicious, they’re cheap and can be used in a variety of ways. From fresh salads to flavorful stews and soups to tacos, burritos and pasta dishes, beans are so versatile and delicious.

Canned beans are an especially quick and easy way to add a healthy boost of plant-based protein to any dish. If you keep your pantry well stocked with a variety of canned beans, you’ll be in great shape to whip up one of these delicious bean-forward dishes for an easy and satisfying weeknight meal.

To get you inspired, we rounded up some of our favorite bean recipes. From black beans to cannellini and garbanzo, there’s a bean dish for every palate. These satisfying vegetarian recipes will convert even the most skeptical meat lover at your table. Plus, they won’t put a dent in the monthly grocery budget. In this economy, beans are your friend!

Olive Oil Braised Chickpeas with Feta

Image Credit: Joy The Baker.

Prepare to commit this recipe to memory – it’s that good. Canned chickpeas get braised in a warm bath of olive oil, herbs, and spices for the perfect, simple cozy dish.

Get the recipe from Joy the Baker.
White Bean Caprese

Image Credit: Mrs. Jones Kitchen.

This simple white bean caprese salad is a delicious take on the traditional Italian salad. Tomatoes, basil and mozzarella are mixed with white cannellini beans to make a flavorful protein-packed salad that takes less than 10 minutes to make.

Get the recipe from Mrs. Jones Kitchen.
White Bean Skillet

Image Credit: Garlic Head.

It’s healthy, it’s comforting, and it’s ready to eat in just 20 minutes. What’s not to love?

Get the recipe from Garlic Head.
Tomato and Chickpea Shakshuka

Image Credit: David Lebovitz.

Shakshuka is easy to make and most of the ingredients are pantry staples – except for the eggs, of course. This take on the dish has chickpeas in the spicy tomato sauce and a bright herby relish on top.

Get the recipe from David Lebovitz.
Easy Chana Masala

Image Credit: Minimalist Baker.

This easy take on the classic Indian dish is made with green chilies, onion, garlic, fresh cilantro, a blend of spices, chickpeas, and tomatoes. The good news is, it involves one pot and takes 30 minutes to make.

Get the recipe from Minimalist Baker.
Pasta e Ceci

Image Credit: Sip and Feast.

Pasta e ceci, or pasta with chickpeas, is a one-pot Roman dish that combines carrots, onion, celery, and garlic with chickpeas and small pasta that’s cooked in a tomato broth. This simple, cozy dish comes together in less than an hour and is perfect for busy weeknights.

Get the recipe from Sip and Feast.
Bean and Cheese Burritos

Image Credit: What's Gaby Cooking.

It doesn’t get more comforting than a good ‘ole bean and cheese burrito. Refried beans, gooey melted cheese, and soft tortilla come together in a perfect, comforting bite. Easy, satisfying and protein-packed!

Get the recipe from What’s Gaby Cooking.
Black Bean Soup

Image Credit: Two Peas and Their Pod.

This easy budget-friendly black bean soup makes a healthy, satisfying dinner. Made with canned black beans and everyday ingredients, this flavorful soup is vegan, gluten-free, and vegetarian.

Get the recipe from Two Peas and Their Pod.
Crispy Black Bean Tacos

Image Credit: Pinch of Yum.

You won’t miss the meat in these these vegetarian tacos made with a black bean filling tucked into a golden crispy tortilla and served alongside a cool and creamy cilantro lime sauce.

Get the recipe from Pinch of Yum.
Mediterranean Dense Bean Salad

Image Credit: Eating by Elaine.

Jump on the dense bean salad train with this delicious protein-packed Mediterranean version loaded with a mix of beans, feta cheese, and fresh veggies tossed in a homemade dressing.

Get the recipe from Eating by Elaine.
Cheesy Spicy Black Bean Skillet

Image Credit: Emily Bites.

This is an easy vegetarian weeknight meal to add to your rotation. You can eat it with a spoon like chili, and top with sour cream, cilantro, or avocado. You can wrap it in tortillas as a taco filling, serve over rice or scoop it up with tortilla chips like a dip. There’s no wrong answers!

Get the recipe from Emily Bites.
White Bean Soup

Image Credit: Two Peas and Their Pod.

This hearty and flavorful soup is made with creamy white beans, aromatic vegetables, savory broth, and herbs. It’s a comforting, nourishing protein-rich meal that’s perfect for chilly days.

Get the recipe from Two Peas and Their Pod.
Black Bean Sweet Potato Chili

Image Credit: What's Gaby Cooking.

This vegetarian chili will rock your world and convert any meat-lover. Quinoa, black beans and sweet potato add delicious texture and depth to this cozy one pot meal. It’s a weekly dinner staple in my house!

Get the recipe from What’s Gaby Cooking.
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Image Credit: Adobe Stock.

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