20 Protein-Packed Black Bean Recipes (2024)

Beans, beans… they’re good for your heart! Be good to your body, your budget and the environment by incorporating these protein-packed legumes into your diet. If you want to feel energetic, curb hunger and stay healthy, let this pantry staple take center stage during breakfast, lunch, dinner or even dessert. We have 20 protein-packed ways to get black beans on your plate, in your lunch box — even in your cookies!

1. Bean Chilaquiles With Avocado and Queso Fresco: Groggy and half caffeinated, you can serve this brunch in under 10 minutes and then feel satisfied for hours. (via The Kitchn)

2. Cocoa Black Bean Triple Oat Breakfast Bake: No need to yawn when you awake to this chocolatey breakfast bake. Don’t be turned off by the beans. You get all the nutrients minus the taste (crazy, right?!). (via Skinny Weighs)

3. Cajun Spiced Oatmeal With Red Peppers and Black Beans: Start your day with a spicy kick and say good morning to your taste buds with this savory bowl of oats. (via The Oatmeal Artist)

4. Black Bean and Lentil Salad: Here’s a knockout salad, throwing out a one-two punch of protein and fiber, pairing lentils and black beans. (via The Garden Grazer)

6. Black Bean and Corn Fritters: They’re crispy, crunchy and hard to stop at just two. Don’t forget to pass the guacamole and salsa. (via Jilly Inspired)

7. Black Bean Hummus: Traditionally made with chickpeas, the flavor of black beans is a welcomed change to this classic. Whip up a big bowl and share with your friends. (via Flour Child)

8. Spicy Black Bean Endive Boats: A great starter that will please meat eaters and vegetarians alike, these eye-catching boats show off your mad culinary skillz. (via Colorful Palate)

9. Refried Beans: Frijoles negros a la Mexicana style! Trust us on this one, you’ll be serving these again and again. (via Frontera Fiesta)

10. Feijoada: Brazil’s national dish is meant to be shared with friends. Prepare this one-pot meal filled with hearty beans and salted meats. Be sure to stick to tradition and serve feijoada with steamed rice, shredded kale or collard greens and orange slices. (via Simply Recipes)

11. Kale and Black Bean Falafel: Wrap these protein-packed balls of flavor into a pita accompanied with dressed greens, smashed avocado, pickled red onion and tzatziki sauce. (via Vintage Mixer)

12. Chipotle Raspberry and Black Bean Pizza: You want this — creamy goat cheese, smokey-yet-sweet raspberry chipotle sauce, gooey Monterey jack, crisp bacon and black beans. (via Cooking for Keeps)

13. Quinoa Black Bean Tacos: Check out this equation: Quinoa + black beans = complete protein, so skip the carne asada and surprise the skeptics. The meat will not be missed. (via Damn Delicious)

14. Really Awesome Black Bean Burgers: For connoisseurs of bean burgers, you may relate to the dreaded mush dilemma. This recipe has resolved the issue, and what you get is a hearty-not-heavy burger begging you to sink your teeth into. (via Food Lab)

15. Black Bean “Meatballs”: Seasoned with Italian flavors, these bean balls served atop spaghetti and marinara will become a family favorite. (via The Plant Strong Vegan)

16. Black Bean, Sweet Potato and Quinoa Stuffed Bell Peppers: You’ve hit the motherlode with these stuffed peppers. Flavorful and chock full of veggies, it’s a meal good for the body and the taste buds. (via Ambitious Kitchen)

17. Chocolate Peanut Butter Cupcakes: These come with a warning: Extremely addictive! (via Chocolate and Carrots)

18. Chocolate Black Bean Power Cookies: Whether you’re traveling, working out or just have a craving but want to be healthy, eat these! The fiber and protein from the black beans are what makes these cookies POWERFUL. (via Green Kitchen Stories)

19. Black Bean Avocado Bread With Lime Glaze: Yeah it sounds weird, but you have to try it. (via Our Studio Kitchen)

20. I Can’t Believe These Are Healthy Brownies: It’s true: Fudgy, chocolatey, melt in your mouth brownies can be good for you — thanks to black beans. (via Brit + Co.)

Let us know how you’re dishing out black beans by spilling the beans in the comments below.

Michelle Swift

Michelle Swift is a freelance writer and blogs on michelleswift.com. She has an affinity for running, culinary eats, travel and sparkly gold things. People and adventure light her up like a hot pink neon sign!

20 Protein-Packed Black Bean Recipes (2024)


Is it OK to eat black beans everyday? ›

Benefits of eating beans everyday. Beans are the original plant-based protein and there's nothing impossible about them! They are rich in fiber, potassium, iron, and vitamins all which make them very healthy to consume.

Are black beans high in protein? ›

Black beans are an excellent source of protein.

With a whopping 15 grams per one cup cooked, you won't even miss the meat when enjoying a meal rich in these nutrient-dense beans. 2 That said, black beans are not a complete protein, meaning they don't contain all nine essential amino acids.

How to eat black beans for weight loss? ›

Here are some ideas for incorporating black beans into your diet:
  1. add them into your salad.
  2. mix them with ground beef or turkey for tacos.
  3. add them to your chili.
  4. make black bean soup, or add them to a chicken tortilla soup or vegetable soup.
  5. make a side dish with roasted corn, onions, diced peppers, tomatoes, and cilantro.

How much protein is in 2 cups of cooked black beans? ›

One cup (172 grams) of boiled, unsalted black beans contains ( 3 ): Calories: 227. Protein: 15 grams.

Do black beans burn belly fat? ›

Black beans are also rich in soluble fiber.

An added benefit of soluble fiber is it may help reduce belly (visceral) fat, one of the most dangerous types of fat.

Is 2 cups of beans a day too much? ›

The U.S. Dietary Guidelines recommends eating about 3 cups of legumes—like pinto, kidney, or black beans—per week. If you eat about ½ cup of beans every day, you'll meet the weekly Dietary Guidelines for beans.

Why do bodybuilders eat black beans? ›

Additionally, various bean varieties can help you gain lean muscle mass. Pinto, black, and kidney beans may be included in this; each cup of cooked beans contains about 15 grammes of protein. Beans are also an excellent source of fibre, B vitamins, iron, magnesium, and phosphorus.

What to pair with black beans to make a complete protein? ›

The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.

Is 2 eggs a day enough protein? ›

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

Are black beans anti-inflammatory? ›

Overview. Black beans are a low-calorie, nutrient-dense food that are an essential addition to any arthritis diet. Packed with disease-fighting antioxidants, they have anti-inflammatory properties, and are also a great source of fiber, iron and protein.

How to eat beans to lose belly fat? ›

“Beans are loaded with soluble fiber, which promotes good bacteria in the gut, thus lowering inflammation linked to belly fat,” Dr. Oz says. He recommends eating 1 cup at every meal -- even breakfast!

Do beans burn belly fat? ›

Beans. Beans are one of the healthiest foods you can consume, but they are specifically great for belly fat loss as they are rich in soluble fibre, which fights inflammation that cause belly fat accumulation. Some studies have linked the consumption of beans to a reduced risk of obesity.

What is the tastiest way to eat black beans? ›

Best Black Bean Recipes

Season them with lime juice and zest, chili powder, oregano, and/or cilantro, and serve them as a side dish with Mexican or Latin American-inspired dishes like tacos or taquitos. Paired with some cilantro lime rice, they could also pass as a meal on their own!

How much protein is in cooked black beans? ›

Nutrients per Serving

One serving of cooked black beans (1/2 cup) contains: Calories: 114. Protein: 8 grams.

How many grams in 1-cup cooked black beans? ›

One cup, or 172 grams (g), of cooked black beans contributes 15 g of fiber.

How much protein is in a 1 2 cup black beans? ›

Nutrition Info

One half-cup of black beans (boiled without salt) contains about 114 calories, 7.62 grams of protein, 0.46 grams of fat, 20.39 grams of carbohydrates, 7.5 grams of fiber, and 0.28 grams of sugar.

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