These black bean tacos are proof that hitting your protein goals doesn’t require chicken breast at every meal. Each serving clocks in at 26 grams of protein and costs less than $2.00, and you can have dinner on the table in under 20 minutes.
Why This Recipe Works#
Black beans combined with Greek yogurt and cotija cheese stack up a serious amount of protein without any meat involved. Everything here is a pantry staple or a cheap grocery store find, so there’s no specialty shopping required. It’s fast, filling, and easy to scale up for meal prep.
Ingredients#
Serves 4 (2 tacos per serving)
- 2 cans (15 oz each) black beans, drained and rinsed
- 8 small corn tortillas
- 1/2 cup plain non-fat Greek yogurt (used as a sour cream swap)
- 1/2 cup crumbled cotija cheese (about 2 oz)
- 1/2 cup frozen corn, thawed
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- 1 tbsp olive oil
- 1/2 cup salsa (store-bought)
- 2 tbsp fresh cilantro, chopped (optional)
Estimated cost per serving: $1.85
Instructions#
- Heat olive oil in a medium skillet over medium heat. Add the drained black beans and corn. Stir to combine.
- Add the cumin, chili powder, garlic powder, and smoked paprika. Stir everything together and cook for 4 to 5 minutes until the beans are heated through and start to get a little crispy on the outside.
- While the beans cook, warm your tortillas directly over a gas burner for about 30 seconds per side, or in a dry skillet over medium-high heat until they have a little char. Wrap them in a clean towel to keep them warm.
- Mash about a third of the bean mixture lightly with the back of a spoon. This helps the filling hold together in the taco without making it mushy.
- Build your tacos: spoon the bean and corn mixture onto each tortilla, then top with a dollop of Greek yogurt, a spoonful of salsa, a pinch of cotija, and cilantro if you’re using it.
- Serve immediately, or store the filling separately and assemble when ready to eat.
Nutrition (Per Serving)#
| Nutrient | Amount |
|---|---|
| Calories | 410 |
| Protein | 26g |
| Carbs | 58g |
| Fat | 9g |
| Cost Per Serving | $1.85 |
Nutrition is estimated. Values will vary slightly based on specific brands used.
Tips#
- Boost protein even more by stirring 2 tablespoons of hemp seeds into the bean mixture. It adds about 6 extra grams of protein per serving and you won’t taste them at all.
- Meal prep friendly: The bean filling stores well in the fridge for up to 4 days. Keep the toppings separate and assemble fresh so the tortillas don’t get soggy.
- Corn tortillas vs. flour: Corn tortillas are cheaper, lower in calories, and naturally gluten-free. If you prefer flour, they work fine but the carb count will go up.
- Make it spicier by adding a diced chipotle pepper in adobo sauce to the bean mixture while it cooks. It adds a smoky heat that takes this from solid to great.
Related Recipes#
- High Protein Lentil Soup for Under $1.50 a Bowl
- Cottage Cheese Egg Scramble: 30g Protein Breakfast
- Canned Tuna Rice Bowl: Fast, Cheap, and Loaded with Protein
These tacos are a weeknight staple for a reason. Make the filling once and you’ve got lunches and dinners covered for days without spending more than a couple of dollars per meal.