9 High-protein Bean-based Meals for Budget-friendly Dinners You’ll Crave Weekly

Beans are the ultimate dinner hack: cheap, hearty, and packed with protein. They’re the backbone of meals that feel cozy, taste amazing, and leave your wallet happy. Plus, they’re super versatile—think soups, bowls, tacos, pastas, and skillet meals that punch above their price tag.

These nine recipes are weeknight gold. They’ve got big flavors, smart shortcuts, and plenty of protein to keep you full. Ready to cook like a budget genius without sacrificing taste? Let’s do this.

1. Smoky Chipotle Black Bean Tacos With Avocado-Lime Slaw

These tacos bring heat, crunch, and creaminess—all for the cost of a burrito bowl. The secret is a quick simmer with chipotle and cumin, which gives canned black beans major depth. Pile everything into warm tortillas and suddenly Tuesday feels like a fiesta.

Ingredients:

• 2 cans black beans, drained and rinsed
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1–2 tsp chipotle in adobo, minced (to taste)
• 1/2 tsp oregano
• 1/2 tsp salt, plus more to taste
• 1/2 cup vegetable broth or water
• 8–10 small corn or flour tortillas, warmed
• 1 avocado, sliced
• 1 cup shredded cabbage or coleslaw mix
• 2 tbsp mayo or Greek yogurt
• 1 tbsp lime juice
• 1/4 cup chopped cilantro
• Optional: pickled onions, hot sauce, cotija cheese

Instructions:

1. Make the slaw: In a bowl, mix shredded cabbage, mayo or yogurt, lime juice, a pinch of salt, and half the cilantro. Toss and set aside.
2. Cook the aromatics: Heat olive oil in a skillet over medium. Add onion and cook until soft, 5 minutes. Stir in garlic, cumin, smoked paprika, oregano, and chipotle; cook 30 seconds.
3. Simmer the beans: Add black beans, broth, and salt. Mash some beans with a spoon for creaminess. Simmer 5–7 minutes until thick and saucy. Adjust salt and heat.
4. Assemble: Fill warm tortillas with beans, avocado slices, slaw, and any extras like pickled onions or cotija.

Serve with lime wedges and a sprinkle of cilantro. Want extra protein? Add scrambled eggs for breakfast tacos. Leftover beans make killer burrito bowls the next day—seriously, meal prep just won.

2. Creamy White Bean Tuscan Skillet With Sun-Dried Tomatoes

Comfort food without the heavy price tag. This silky, garlicky skillet uses white beans and a splash of cream (or cashew cream!) to create a sauce that clings to everything—spinach, tomatoes, crusty bread. It’s restaurant-level with pantry staples.

Ingredients:

• 2 cans cannellini or great northern beans, drained and rinsed
• 2 tbsp olive oil
• 1 small onion, thinly sliced
• 3 garlic cloves, minced
• 1/4 tsp red pepper flakes (optional)
• 1/2 cup sun-dried tomatoes in oil, drained and sliced
• 1 tsp Italian seasoning
• 1/2 cup vegetable broth
• 1/2 cup heavy cream or 1/2 cup cashew cream (for dairy-free)
• 3 cups baby spinach
• 1/2 tsp salt and black pepper to taste
• 1/4 cup grated Parmesan (optional)
• Lemon zest, to finish
• Crusty bread or cooked pasta, for serving

Instructions:

1. Sauté the base: Heat olive oil in a large skillet over medium. Add onion and cook 6–8 minutes until soft and lightly golden. Stir in garlic and red pepper flakes; cook 30 seconds.
2. Build flavor: Add sun-dried tomatoes and Italian seasoning; stir 1 minute. Add beans and broth; simmer 3 minutes.
3. Make it creamy: Stir in cream (or cashew cream). Simmer until slightly thickened, 2–3 minutes. Fold in spinach to wilt. Season with salt and pepper.
4. Finish: Add Parmesan (if using) and a little lemon zest. Serve over pasta or with toasted bread.

For protein plus carbs, toss with whole-wheat penne. Add sautéed mushrooms for extra umami or swap spinach for kale. This also reheats like a dream for lunches.

3. Hearty Lentil and Chickpea Moroccan Stew

Warm spices, tender legumes, and a hint of sweetness—this stew tastes slow-simmered, but it’s on the table in under an hour. It’s high-protein, ultra-satisfying, and perfect with couscous or naan. Cozy night in, sorted.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 garlic cloves, minced
• 1 tbsp tomato paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika
• 1/2 tsp cinnamon
• 1 cup dried brown or green lentils, rinsed
• 1 can chickpeas, drained and rinsed
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1/2 tsp salt, pepper to taste
• 1 cup diced sweet potato or butternut squash (optional but great)
• 1/4 cup raisins or chopped dates (optional)
• Juice of 1/2 lemon
• Fresh parsley or cilantro, chopped

Instructions:

1. Sauté aromatics: In a pot, heat oil over medium. Add onion and carrots; cook 6 minutes. Stir in garlic and tomato paste; cook 1 minute.
2. Spice it up: Add cumin, coriander, paprika, and cinnamon. Toast 30 seconds until fragrant.
3. Simmer: Add lentils, chickpeas, tomatoes, broth, salt, pepper, and sweet potato (if using). Bring to a boil, then reduce to a simmer. Cook 25–30 minutes until lentils are tender.
4. Finish: Stir in raisins or dates (if using) and lemon juice. Adjust seasoning. Garnish with parsley or cilantro.

Serve over couscous, rice, or with warm flatbread. For extra richness, swirl in a spoonful of yogurt. Leftovers actually taste better the next day—trust me.

4. Crispy Chickpea Caesar Wraps With Homemade Yogurt Dressing

Caesar salad, but make it handheld and protein-packed. Roasted chickpeas add crunch, the yogurt dressing keeps things light, and everything tucks into a wrap for a fast, budget-friendly lunch or dinner. It’s fresh, crisp, and addictive.

Ingredients:

• 2 cans chickpeas, drained, rinsed, and patted dry
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp salt, black pepper to taste
• 4 large tortillas or wraps
• 4 cups chopped romaine
• 1/2 cup grated Parmesan (optional)
• 1 cup cherry tomatoes, halved (optional)

Dressing:

• 3/4 cup plain Greek yogurt
• 1 tbsp olive oil
• 2 tsp Dijon mustard
• 1–2 tsp lemon juice
• 1 garlic clove, grated
• 2 anchovy fillets, minced (optional but classic)
• Salt and pepper to taste

Instructions:

1. Roast chickpeas: Heat oven to 425°F (220°C). Toss chickpeas with olive oil, garlic powder, smoked paprika, salt, and pepper. Spread on a sheet pan and roast 20–25 minutes, shaking once, until crisp.
2. Make dressing: Whisk yogurt, olive oil, Dijon, lemon, garlic, and anchovies (if using). Season to taste.
3. Assemble wraps: In a bowl, toss romaine with dressing and Parmesan. Pile onto tortillas with roasted chickpeas and tomatoes.
4. Wrap and serve: Roll up tightly, slice in half, and serve immediately.

Want it vegan? Skip the Parmesan and anchovies; add capers and nutritional yeast. Add avocado for extra creaminess. Pro tip: re-crisp leftover chickpeas in a hot pan.

5. One-Pot Red Lentil Tomato Pasta (Creamy, Cozy, and Fast)

All the comfort of a vodka sauce, but higher in protein and way easier on the budget. Red lentils melt into a velvety tomato sauce that clings to pasta like a hug. It’s a one-pot situation with very little cleanup. Win-win.

Ingredients:

• 2 tbsp olive oil
• 1 small onion, minced
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes (optional)
• 1 cup red lentils, rinsed
• 1 can crushed tomatoes (28 oz)
• 3 1/2 cups vegetable broth
• 12 oz short pasta (penne, rigatoni, or shells)
• 1/2 tsp salt, pepper to taste
• 1/3 cup milk, cream, or coconut milk
• 1/4 cup grated Parmesan or nutritional yeast
• Basil for garnish

Instructions:

1. Sauté aromatics: In a large pot, heat oil over medium. Add onion; cook 4–5 minutes. Add garlic, oregano, and red pepper flakes; cook 30 seconds.
2. Simmer: Stir in lentils, crushed tomatoes, vegetable broth, pasta, salt, and pepper. Bring to a boil, then reduce heat. Simmer uncovered 12–14 minutes, stirring often to prevent sticking, until pasta is al dente and lentils are soft.
3. Cream it up: Stir in milk or cream and Parmesan or nutritional yeast. Adjust seasoning.
4. Serve: Top with basil. Add a drizzle of olive oil if you’re feeling fancy.

Use whole-wheat or chickpea pasta for extra protein. If the pot gets too thick, splash more broth. Leftovers thicken up—add water when reheating to loosen the sauce.

6. Spiced Black-Eyed Pea and Collard Greens Rice Bowl

This bowl is comfort food with a kick—savory black-eyed peas, garlicky greens, and fluffy rice. It’s the kind of budget-friendly meal that still feels like a treat, especially with a hot sauce drizzle. Southern-inspired, weeknight easy.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp smoked paprika
• 1/2 tsp cayenne or chili powder (optional)
• 2 cans black-eyed peas, drained and rinsed
• 1 cup canned diced tomatoes (or fresh)
• 1/2 cup vegetable broth
• 1 bunch collard greens (or kale), stems removed, leaves chopped
• 1/2 tsp salt, pepper to taste
• Cooked rice (white, brown, or cauliflower rice) for serving
• Hot sauce and lemon wedges, to serve

Instructions:

1. Sauté aromatics: Heat oil in a skillet over medium. Add onion; cook 5 minutes. Stir in garlic, smoked paprika, and cayenne; cook 30 seconds.
2. Simmer peas: Add black-eyed peas, tomatoes, and broth. Simmer 5 minutes.
3. Wilt greens: Stir in collards; cover and cook 6–8 minutes until tender. Season with salt and pepper.
4. Serve bowls: Spoon over rice, squeeze lemon, and hit with hot sauce.

For extra oomph, add a fried egg on top. Swap collards for spinach if that’s what you have. This also makes a great stuffed sweet potato filling.

7. Harissa Chickpea Sheet Pan With Roasted Veggies and Herby Yogurt

Minimal dishes, maximum flavor. Spicy-sweet roasted chickpeas and vegetables meet cool, tangy yogurt sauce for a high-protein dinner that comes together on one pan. Perfect for meal prep or lazy nights when you still want something exciting.

Ingredients:

• 2 cans chickpeas, drained, rinsed, and patted dry
• 1 small red onion, sliced
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 sweet potato, diced small
• 3 tbsp olive oil
• 2 tbsp harissa paste (mild or hot)
• 1 tsp cumin
• 1/2 tsp salt
• Black pepper to taste

Herby Yogurt:

• 3/4 cup plain Greek yogurt
• 2 tbsp lemon juice
• 1 garlic clove, grated
• 2 tbsp chopped parsley or cilantro
• Salt and pepper to taste

Instructions:

1. Heat oven to 425°F (220°C). Mix olive oil, harissa, cumin, salt, and pepper in a large bowl.
2. Add chickpeas and all vegetables; toss to coat. Spread on a parchment-lined sheet pan.
3. Roast 25–30 minutes, stirring once, until chickpeas are crisp and veggies are tender with charred edges.
4. Stir yogurt, lemon, garlic, and herbs; season to taste.
5. Serve roasted mix over rice, quinoa, or greens, topped with herby yogurt.

Add feta or olives for a Mediterranean twist. If you’re spice-shy, use half the harissa and add honey. Leftovers make amazing pita sandwiches.

8. Cuban-Inspired Black Bean Picadillo With Plantain Rice

All the savory-sweet balance of picadillo, bean-style. Black beans simmer with tomatoes, olives, and warm spices, then get spooned over garlicky rice with sweet plantains. It’s a party plate on a weeknight budget.

Ingredients:

• 1 tbsp olive oil
• 1 onion, finely chopped
• 1 green bell pepper, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1/2 tsp oregano
• 1/2 tsp smoked paprika
• 2 cans black beans, drained and rinsed
• 1 can tomato sauce (8 oz) or crushed tomatoes
• 1/4 cup sliced green olives
• 2 tbsp raisins (optional but classic)
• 1/2 cup vegetable broth
• Salt and pepper to taste
• Cooked rice, for serving
• 1 ripe plantain, sliced
• 1–2 tbsp oil for frying plantain
• Fresh cilantro for garnish

Instructions:

1. Make the picadillo: Heat olive oil in a skillet over medium. Add onion and bell pepper; cook 6–8 minutes. Stir in garlic, cumin, oregano, and smoked paprika; cook 30 seconds.
2. Add beans, tomato sauce, olives, raisins, and broth. Simmer 8–10 minutes until thick. Season with salt and pepper.
3. Fry plantains: Heat oil in a nonstick skillet over medium. Add plantain slices and cook 2–3 minutes per side until golden. Sprinkle with a pinch of salt.
4. Serve: Spoon beans over rice, top with plantains and cilantro.

Short on time? Use frozen sweet plantains and microwave rice. Add a splash of apple cider vinegar at the end to brighten everything. This one’s a crowd-pleaser.

9. Maple-Miso Glazed Tempeh and Edamame Power Bowls

Sweet, salty, and seriously satisfying. Tempeh brings big protein, edamame keeps it green and fresh, and the maple-miso glaze ties it all together. It’s a power bowl you’ll crave on repeat.

Ingredients:

• 8 oz tempeh, sliced into thin strips or cubes
• 1 cup shelled edamame (frozen is fine)
• 2 cups cooked brown rice or quinoa
• 1 cup shredded red cabbage
• 1 carrot, julienned
• 1 small cucumber, sliced
• 2 green onions, sliced
• 1 tbsp sesame oil (divided)
• 1 tbsp neutral oil

Maple-Miso Glaze:

• 2 tbsp white miso paste
• 2 tbsp maple syrup
• 1 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 small garlic clove, grated
• 1–2 tbsp water to thin

Instructions:

1. Blanch edamame: Cook edamame in boiling water 3–4 minutes; drain and set aside.
2. Make glaze: Whisk miso, maple, soy, vinegar, ginger, garlic, and water until smooth.
3. Crisp tempeh: Heat neutral oil and 1/2 tbsp sesame oil in a skillet over medium-high. Add tempeh; cook 3–4 minutes per side until golden.
4. Glaze: Reduce heat to medium. Pour in half the glaze; toss tempeh to coat until sticky, about 1–2 minutes. Remove to a plate.
5. Assemble bowls: Divide rice, cabbage, carrot, cucumber, edamame, and tempeh. Drizzle remaining glaze and the other 1/2 tbsp sesame oil. Top with green onions.

Add avocado or toasted sesame seeds for extra richness. No tempeh? Use tofu—press, cube, and pan-fry. These bowls pack beautifully for lunch and hold up well for 3–4 days in the fridge.

Budget-Friendly Bean Cooking Tips

• Batch-cook dry beans: They’re cheaper and freeze well. Add bay leaves and onion for flavor.
• Layer spices early: Bloom spices in oil to unlock flavor without pricier ingredients.
• Use acid last: A squeeze of lemon or vinegar brightens budget meals instantly.
• Garnish smart: Fresh herbs, pickled onions, and a dollop of yogurt make everything pop.

You’ve got nine high-protein, bean-powered meals that are easy on the wallet and huge on flavor. Pick one for tonight, batch a couple for the week, and enjoy dinners that feel anything but “budget.” Your future self—hungry and happy—will thank you.