22 Ways to Eat More Beans (And Why You Might Want To!)

Beans are having a moment. Recently, I came across an article in a major newspaper suggesting that kale should step aside because beans are the new “it” health food. Just a few days later, I was asked to contribute to a news article on the health benefits of beans. And for the first time, the advisory committee informing the 2025 Dietary Guidelines, which will be released late in 2025, recommends limiting red and processed meats in favor of eating more plant-based proteins, including beans, peas, and lentils.

Personally, I’ve always been a huge fan of beans because they’re delicious, versatile, and packed with nutrients. Here are some key reasons why you may want to add more beans into your diet, along with 22 ideas for how to do that easily and enjoyably!

Health Benefits of Beans

My approach to nutrition focuses on adding in nutrient-dense foods rather than cutting things out — and beans are a fantastic addition to almost any eating pattern.

They’re packed with fiber, something many Americans fall short on in their diets. Fiber helps make meals filling and satisfying and has many other health benefits. For example, the prebiotic fiber in beans feeds beneficial bacteria communities in your gut, supporting a healthy microbiome. Research on gut health is ongoing and evolving quickly, but we know it’s linked with mood, mental health, immunity, digestive function, and more.

The soluble fiber in beans helps promote heart health by binding to cholesterol in your digestive tract, helping it get excreted from your body rather than absorbed. High-fiber diets are associated with reduced risk of high blood pressure and other cardiovascular conditions.

When it comes to balancing blood sugar, beans are a powerhouse. They’re a naturally low glycemic food, meaning they cause a slower, steadier rise in blood sugar compared to high glycemic options. The combination of fiber and protein in beans helps further slow the absorption of sugar into the bloodstream, supporting metabolic function.

As I mentioned above, beans are also rich in plant-based protein. Protein is important for building and repairing tissues, supporting immune function, and more. Unfortunately, there’s lots of misinformation about protein circulating in diet culture, and I often get many questions on this topic. Check out my article on demystifying protein needs for women to help clear things up. And if you’re looking to break free from restrictive diets altogether, grab my free guide, Invisible Diet, to embrace a more balanced, sustainable approach to nutrition and whole health!

Simple Ideas to Add Beans to Your Diet (plus a few recipes)

Now that you’re excited to eat more beans, here are 22 ideas and a few recipes to help you incorporate them into your meals. 

1.    Toss your favorites on a salad

2.    Snack on edamame or serve some as a simple protein-rich side

3.    Blend white beans into tomato or other pureed soups to add creaminess without the cream (this tomato soup recipe from Cookie and Kate is one of my favorites and a perfect example)

4.    Make a bean dip and serve with pitas, tortillas, or raw veggies

5.    Mash black beans into a quesadilla

6.    Spread hummus on a sandwich or wrap

7.    Add beans to an omelet or frittata

8.    Try these black bean and rice dinner bowls (they’re my ultimate 5-minute, “oh-shoot-it’s-6 p.m.-and-I-have-no-idea-what’s-for-dinner” meal)

9.    Make a bean salad eat it with tortilla chips for a fiber-rich snack

10. Make a hearty chili

11. Use chickpeas as a base for plant-based “tuna” salad

12. Add chickpeas to chocolate chip cookies for a crunch that mimics nuts

13. Mix cannellini beans or chickpeas into a pasta salad

14. Combine your favorite beans, grain, olive oil, and a blend of herbs and spices to create a flavorful filling for stuffed peppers or acorn squash

15. Add them to grain bowls

16. Sprinkle some on avocado toast with a generous drizzle of balsamic vinegar or your favorite sauce for added flavor

17. Make a black bean salsa for burgers or chips

18. Try pasta made from chickpeas or lentils as a gluten-free alternative

19. Roast chickpeas with a bit of olive oil and everything bagel seasoning for a high protein, high fiber snack

20. Make black bean soup or try this rosemary and white bean soup from Barefoot Contessa)

21. Add black beans or kidney beans to your taco filling 

22. Include beans on your nachos, along with your other favorite toppings

Beans are versatile and full of delicious possibilities. Have fun and get creative as you enjoy their many benefits!