Canned Food Convenience

Grocery Store

For more information, contact the author – Laura DeWitt, RD, (lauradewitt@unl.edu) Extension Assistant – SNAP-Ed and Go NAP SACC Trainer

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February is Canned Food Month but you can celebrate the convenience and affordability of canned food all year ‘round! Keep your pantry stocked with a variety of nutritious canned foods such as canned “no-salt-added” black beans, chickpeas (garbanzo beans), diced tomatoes, and more. 

Canned fruits and vegetables are great to incorporate into your healthy lifestyle. Some canned fruits have a lot of added sugars or syrups, so choose fruits packed in 100% juice or water. Some canned vegetables contain added salt, so choose the "no-salt-added" option when available. Drain and rinse regular salted canned vegetables to remove about 30% of the sodium.

Easy Black Bean Brownies

Black Bean BrowniesThis favorite recipe for "homemade" black bean brownies uses canned black beans to add affordable nutrition to the mix.  A 15 ounce can of black beans costs less than $1. Black beans are packed with protein, dietary fiber, vitamins and minerals.   

  • 1 (15 oz.) can “no-salt-added” black beans
  • 1 box brownie mix (18.4 oz.)
  1. Wash hands with soap and water.
  2. Pour the can of black beans with liquid into a food processor or blender, and blend until well mixed and no chunks of beans remain.
  3. Add brownie mix to the blender, and blend until well combined. Pour into a 9 x 9-inch or 9 x 13-inch baking dish and bake according to the directions on the box.
Makes 24 servings. Each serving contains: 125 calories, 4 g fat, .6 g saturated fat, 0 mg cholesterol, 89 mg sodium, 22 g carbohydrate, .8 g fiber, 1.8 g protein.

Check out these canned food resources:

Additional low-cost recipes using canned foods: (Source: Nebraska's Nutrition Education Program)

This article has been peer-reviewed.