These healthy canned bean recipes prove that good-for-you meals don't have to break the bank. Put that pantry staple to good use while giving your family a meal that they'll love.
32 Healthy Canned Bean Recipes (Pinto, Garbanzo and More!)
Updated on Dec. 20, 2023
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Baked Chicken Burritos
Total Time
1 hour 5 min
Servings
2 casseroles (6 servings each)
From the Recipe Creator:
This mouthwatering southwestern burrito recipe makes enough for two casseroles, so you can enjoy one today and freeze the other for a busy weeknight. They're super to have on hand for quick meals or to take to potlucks. —Sonya Nightingale, Burley, Idaho.
Nutrition Facts:
2 burritos: 760 calories, 44g fat (23g saturated fat), 177mg cholesterol, 1608mg sodium, 40g carbohydrate (2g sugars, 2g fiber), 51g protein.
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Veggie Nicoise Salad
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish…and with the hard-boiled eggs and kidney beans, it delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois
Nutrition Facts:
1 serving: 329 calories, 19g fat (4g saturated fat), 140mg cholesterol, 422mg sodium, 28g carbohydrate (6g sugars, 7g fiber), 12g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 medium-fat meat, 11/2 starch.
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Bean and Bacon Soup
Total Time
1 hour 40 min
Servings
10 servings
From the Recipe Creator:
This bean and bacon soup has been on our menu for about 25 years. Customers tell us they love its flavor. A clear chicken broth makes it different from other bean soups. —Robert Doumas, Gaylord, Michigan
Nutrition Facts:
1 cup: 196 calories, 3g fat (1g saturated fat), 3mg cholesterol, 818mg sodium, 31g carbohydrate (5g sugars, 12g fiber), 13g protein.
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Roasted Sweet Potato & Chickpea Pitas
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Here’s a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
Nutrition Facts:
2 filled pita halves: 462 calories, 15g fat (3g saturated fat), 10mg cholesterol, 662mg sodium, 72g carbohydrate (13g sugars, 12g fiber), 14g protein.
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Vegetarian Farro Skillet
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Farro is a type of wheat that was popular in ancient Rome. A good source of fiber, it includes more protein than most grains, making it a smart choice for meatless meals like this vegetarian farro skillet dish. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1-1/2 cups: 416 calories, 8g fat (0 saturated fat), 0 cholesterol, 757mg sodium, 73g carbohydrate (10g sugars, 15g fiber), 14g protein.
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Taco Bowls
Total Time
7 hours 15 min
Servings
10 servings
From the Recipe Creator:
When it’s done slow-cooking, this beef shreds like a dream. We make it often, because it’s super easy to customize with fun, fresh and healthy toppings. —Hope Wasylenki, Gahanna, Ohio
Nutrition Facts:
1 serving: 389 calories, 13g fat (5g saturated fat), 74mg cholesterol, 550mg sodium, 38g carbohydrate (4g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
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Warm Rice & Pintos Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
During my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It’s so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia
Nutrition Facts:
1 serving: 331 calories, 8g fat (2g saturated fat), 7mg cholesterol, 465mg sodium, 50g carbohydrate (5g sugars, 9g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starch, 2 vegetable, 1 lean meat, 1/2 fat.
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Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans. Add a spoonful of pico de gallo for extra pop. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
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Portobello and Chickpea Sheet-Pan Supper
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
This is a fantastic meatless dinner or an amazing side dish. It works well with a variety of sheet-pan-roasted vegetables. We enjoy using zucchini or summer squash in the summer, and you can also change up the herbs in the dressing. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 mushroom with 1 cup vegetables: 279 calories, 16g fat (2g saturated fat), 0 cholesterol, 448mg sodium, 28g carbohydrate (8g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 3 fat, 2 starch.
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Skinny Cobb Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This “skinny” version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and do all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon, Florida
Nutrition Facts:
1 serving: 324 calories, 13g fat (3g saturated fat), 48mg cholesterol, 646mg sodium, 31g carbohydrate (11g sugars, 9g fiber), 23g protein. Diabetic exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
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Chickpea Tortilla Soup
Total Time
30 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
This vegan tortilla soup recipe is healthy, filling and family-friendly! We love how hearty and flavorful it is. We like to play around with the different toppings we add each time it’s served. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-1/2 cups: 289 calories, 5g fat (0 saturated fat), 0 cholesterol, 702mg sodium, 48g carbohydrate (5g sugars, 9g fiber), 13g protein.
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Best Hummus
Total Time
45 min
Servings
1-1/2 cups
From the Recipe Creator:
Hummus is my go-to appetizer when I need something quick, easy and impressive. Over the years I’ve picked up a number of tricks that make this the best hummus recipe you’ll ever have. —James Schend, Taste of Home Deputy Editor
Nutrition Facts:
1/4 cup: 250 calories, 19g fat (3g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (2g sugars, 5g fiber), 7g protein.
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Vegan Taco Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
The best salads are made with ingredients that have different textures and complementary flavors. In this vegan taco salad, you’ll love the crunch of the tortilla chips with the sweet, crisp lettuce and “meaty” crumble mixture. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
2 cups: 354 calories, 15g fat (2g saturated fat), 1mg cholesterol, 807mg sodium, 40g carbohydrate (7g sugars, 11g fiber), 17g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 2 fat.
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Chickpea ‘n’ Red Onion Burgers
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
When chilly days arrive and we retire the grill to the garage, I bake a batch of chickpea veggie burgers. Even die-hard meat eaters can’t resist them. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1 burger: 386 calories, 12g fat (2g saturated fat), 72mg cholesterol, 732mg sodium, 54g carbohydrate (10g sugars, 9g fiber), 16g protein.
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Pressure-Cooker Turkey Chili
Total Time
25 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
I’ve taken my mother’s milder recipe for chili and made it thicker and more robust. It’s a favorite, especially in fall and winter. —Celesta Zanger, Bloomfield Hills, Michigan
Nutrition Facts:
1 cup: 200 calories, 4g fat (1g saturated fat), 26mg cholesterol, 535mg sodium, 29g carbohydrate (8g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.
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Indian Spiced Chickpea Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you’re in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1 wrap: 321 calories, 7g fat (1g saturated fat), 3mg cholesterol, 734mg sodium, 55g carbohydrate (15g sugars, 10g fiber), 13g protein.
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Turkey Salsa Bowls with Tortilla Wedges
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
Delicious and nutritious, this dish was a favorite of the kids who participated in the junior chef classes I taught at my church. The recipe encouraged creativity and healthy eating as students designed their own salsa bowls using whole grains, vegetables and lean protein. —Jean Gottfried, Upper Sandusky, Ohio
Nutrition Facts:
1 serving: 279 calories, 7g fat (1g saturated fat), 39mg cholesterol, 423mg sodium, 36g carbohydrate (4g sugars, 6g fiber), 18g protein. Diabetic exchanges: 2 starch, 2 lean meat, 1 vegetable.
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Simple Vegetarian Slow-Cooked Beans
Total Time
4 hours 15 min
Servings
8 servings
From the Recipe Creator:
When I have a hungry family to feed, these tasty beans with spinach, tomatoes and carrots are a go-to dish. This veggie delight is frequently on the menu. —Jennifer Reid, Farmington, Maine
Nutrition Facts:
3/4 cup: 229 calories, 3g fat (0 saturated fat), 0 cholesterol, 672mg sodium, 40g carbohydrate (2g sugars, 13g fiber), 12g protein.
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Vegan Tortilla Soup
Total Time
30 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
Quinoa may be an unconventional ingredient, but it adds protein in this vegan tortilla soup, making it hearty enough for a main dish. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1-1/2 cups: 182 calories, 4g fat (1g saturated fat), 0 cholesterol, 792mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
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Sweet Potato & Bean Quesadillas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sweet potatoes and black beans roll up together for a quesadilla that’s easy, fast, fun and delicious. —Brittany Hubbard, St. Paul, Minnesota
Nutrition Facts:
1 quesadilla with 3 tablespoons salsa: 306 calories, 8g fat (3g saturated fat), 15mg cholesterol, 531mg sodium, 46g carbohydrate (9g sugars, 6g fiber), 11g protein.
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Quickpea Curry
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
This colorful curry is a nice change of pace for a busy weeknight. I like to substitute fresh peas for frozen when they’re in season. —Beth Fleming, Downers Grove, Illinois
Nutrition Facts:
1 serving: 390 calories, 8g fat (2g saturated fat), 0 cholesterol, 561mg sodium, 68g carbohydrate (14g sugars, 13g fiber), 13g protein.
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Turkey Pinto Bean Salad with Southern Molasses Dressing
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
This salad is a welcome alternative to the usual weeknight fare. It’s a tasty main dish loaded with good-for-you protein.—Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1-1/3 cups: 379 calories, 7g fat (1g saturated fat), 60mg cholesterol, 483mg sodium, 49g carbohydrate (19g sugars, 7g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2-1/2 starch, 1 vegetable, 1 fat.
23/32
Garbanzo-Stuffed Mini Peppers
Total Time
20 min
Servings
32 pieces
From the Recipe Creator:
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Nutrition Facts:
1 piece: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.
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Butternut Squash Burrito Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This butternut squash burrito bowl is an easy-to-prep dinner that combines fresh ingredients with wholesome convenience foods. It comes together in just minutes and can be customized with everyone’s favorite toppings. —Patricia Kukuc, Clearwater, Florida
Nutrition Facts:
1 serving: 230 calories, 7g fat (1g saturated fat), 0 cholesterol, 218mg sodium, 34g carbohydrate (6g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat.
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Pressure-Cooker Chickpea and Potato Curry
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I make chana masala, the classic Indian dish, in my slow cooker. Browning the onion, ginger and garlic first really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
Nutrition Facts:
1-1/4 cups: 240 calories, 6g fat (0 saturated fat), 0 cholesterol, 767mg sodium, 42g carbohydrate (8g sugars, 9g fiber), 8g protein.
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Herbed Tuna and White Bean Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
Nutrition Facts:
2 cups: 319 calories, 16g fat (2g saturated fat), 30mg cholesterol, 640mg sodium, 20g carbohydrate (3g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch, 1 vegetable.
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Pressure-Cooker Chicken Tortilla Soup
Total Time
40 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Don’t be shy about loading spices and shredded chicken into your pressure cooker. This chicken tortilla soup tastes amazing as leftovers the next day. Your family will thank you for this one! —Karen Kelly, Germantown, Maryland
Nutrition Facts:
1 cup: 141 calories, 3g fat (0 saturated fat), 25mg cholesterol, 580mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
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Air-Fryer Black Bean Veggie Burgers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Meatless meals will be so tasty when these hearty air-fryer veggie burgers are on the menu. Guacamole and sour cream make them seem decadent. —Jill Reichardt, St. Louis, Missouri
Nutrition Facts:
1 burger: 323 calories, 8g fat (1g saturated fat), 47mg cholesterol, 576mg sodium, 51g carbohydrate (6g sugars, 9g fiber), 13g protein.
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Pressure-Cooker Manchester Stew
Total Time
30 min
Servings
6 servings (2-1/2 quarts)
From the Recipe Creator:
While in college, I studied abroad. A vegetarian at the time, I was pleasantly surprised by how delicious and diverse vegetarian food in Britain could be. After returning to the States I re-created my favorite meal from my favorite restaurant and named it after the University of Manchester. When the enticing aroma fills the kitchen, I’m back in England!—Kimberly Hammond, Kingwood, Texas
Nutrition Facts:
1-2/3 cups: 221 calories, 5g fat (1g saturated fat), 0 cholesterol, 354mg sodium, 38g carbohydrate (8g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 fat.
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Tuna and White Bean Lettuce Wraps
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Say bye-bye to ho-hum tuna salad. Here’s a recipe we actually look forward to eating. —Heather Senger, Madison, Wisconsin
Nutrition Facts:
3 wraps: 279 calories, 13g fat (2g saturated fat), 31mg cholesterol, 421mg sodium, 19g carbohydrate (1g sugars, 7g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
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Pressure-Cooker Stuffed Peppers
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Here’s a good-for-you dinner that’s also a meal-in-one classic. Add a salad and, in just moments, call everyone to the table. —Michelle Gurnsey, Lincoln, Nebraska
Nutrition Facts:
1 stuffed pepper: 333 calories, 10g fat (5g saturated fat), 30mg cholesterol, 582mg sodium, 45g carbohydrate (8g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat.
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Instant Pot Chili con Carne
Total Time
20 min
Servings
7 cups
From the Recipe Creator:
Although multicookers can’t replace every tool in the kitchen, they sure are coming close. Chili con carne is one of our favorite dishes to re-create in them. This cooks up fast but tastes like it simmered all day! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 248 calories, 9g fat (3g saturated fat), 61mg cholesterol, 687mg sodium, 18g carbohydrate (5g sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
