Boost Protein Intake With 5 Canned Food Recipes

Introduction

Canned foods can be a convenient and budget-friendly way to boost your protein intake. Many canned items like beans, fish, and vegetables retain most of their nutrients during the canning process. For example, canned tomatoes actually have double the lycopene content compared to fresh. By keeping your pantry stocked with some versatile canned staples, you can easily whip up high-protein meals and snacks.

Here are five recipes featuring canned ingredients that pack up to 29 grams of protein per serving:

1. Turkey and Black Bean Taco Casserole

This hearty casserole combines lean ground turkey with fiber-rich black beans for a protein-packed spin on taco night. Canned diced tomatoes with green chiles add zesty flavor.

Per serving: 298 calories, 10g fat, 24g carbs, 5g fiber, 29g protein

2. Chickpea Vegetable Curry

Canned chickpeas are the star of this plant-based curry. The legumes simmer in a flavorful blend of coconut milk, diced tomatoes, and aromatic spices. Serve over brown rice to soak up the creamy sauce.

Per serving: 385 calories, 11g fat, 58g carbs, 12g fiber, 16g protein

3. Farro and White Bean Bowls

Nutty farro pairs perfectly with buttery canned white beans in these mediterranean-inspired grain bowls. Cherry tomatoes, spinach and a bright lemon-thyme dressing round out the dish.

Per serving: 415 calories, 8g fat, 60g carbs, 11g fiber, 25g protein

4. Tuna Avocado Egg Salad

Jazz up classic tuna salad by mixing in mashed avocado and hard-boiled eggs. This no-cook lunch comes together in minutes with a can of tuna, a ripe avocado, and a few pantry seasonings. Serve over greens or stuff into a whole grain pita.

Per serving: 226 calories, 8g fat, 24g carbs, 4g fiber, 15g protein

5. Salmon Cucumber Rolls

Turn a can of salmon into an elegant appetizer by rolling it up in thinly sliced cucumber with fresh herbs and a squeeze of lemon. The omega-3 fats in the salmon help keep the rolls moist.

Per serving: 159 calories, 6g fat, 12g carbs, 3g fiber, 18g protein

Conclusion

With a few canned goods on hand, it's easy to create protein-packed dishes that are both nutritious and delicious. Try these recipes to help meet your protein needs while stretching your grocery budget. For more high-protein meal ideas, check out the recipes in the MyFitnessPal app.