The Pantry Staple That’s High in Protein and Fiber—and Costs Pennies a Serving

With grocery prices still stubbornly high, we’re reaching for ingredients that are affordable, filling, and easy to keep on hand. At the top of our list are pulses such as beans, lentils, chickpeas, and split peas. From soups to salads to grain bowls, they make it easy to cook meals that are filling, flexible, and full of flavor. These ancient crops have fed us for thousands of years. They're prized not just for affordability but for their ability to store for months, provide essential nutrients, and stretch whatever else is on hand into a satisfying meal. We spoke to experts to find out all the reasons you should have them in your pantry.

Deliver Serious Fiber and Plenty of Protein

Pulses punch above their price point, delivering two nutrients many Americans struggle to get enough of: fiber and protein.

“Pulses are rich in healthy nutrients—high in dietary fiber, protein, and minerals—and should be considered part of our daily diet,” says Kimberly Dong Breen, , MS, RD, DrPH, registered dietitian and program director of Tufts University’s Master of Public Health program. “They can help control blood glucose levels, lower cholesterol, and help with feeling satiated.”

That fiber does more than keep digestion moving. As pulses digest more slowly than refined grains, they help prevent sharp blood-sugar spikes and keep you feeling full longer. The fiber also acts as a prebiotic, supporting beneficial gut bacteria.

Protein-wise, they easily outperform many inexpensive starch staples. According to Breen, a half-cup of lentils contains about 9 grams of protein—compared with roughly 2 grams in rice, 4 in pasta, and less than 1 gram in potatoes.

And when paired with grains—think beans and rice, lentils with bread, or chickpeas with couscous—pulses become a satisfying base for everyday meals.

One of the Cheapest Proteins You Can Buy

If you’re calculating cost per serving, pulses are hard to beat. “What pulses do particularly well compared to other low-cost staples is that they contribute substance, not just volume,” says Melanie Underwood, chef, certified cooking teacher, and founder of Nourish and Gather, which hosts cooking classes and retreats. “Rice and pasta are helpful for stretching a meal, but pulses add protein, fiber, and minerals. “

They typically cost far less than meat, poultry, dairy, or even eggs, especially when purchased dried or in bulk. But even canned versions remain one of the most economical protein options in the grocery store.

“Pulses can be bought in bulk, are shelf-stable, and overall cost less than animal-based protein,” says Breen. “All of these reasons suggest consuming pulses regularly instead of occasionally.”

They Last a Long Time

The long shelf life of beans and lentils also helps reduce food waste, which is an often-overlooked part of saving money. The average American family of four loses roughly $1,500 a year to food waste, so stocking ingredients that keep well can make a meaningful difference.

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They Work in Almost Any Kind of Meal

Mediterranean cooking relies on chickpeas and white beans for salads, dips, and braises. Indian cuisine builds entire meals around lentils and split peas. Latin American dishes use beans as both sides and the centerpiece. But pulses also slide seamlessly into everyday American cooking: stirred into pasta sauces, tossed into green salads, folded into tacos, blended into dips, or spooned over grains. Part of what makes them so adaptable is their wide textural range—chickpeas can be silky when blended, crisp when roasted, or tender in a stew, while beans can be puréed smooth for soups or left whole for salads and bowls.

For chef and cookbook author Nicki Sizemore, lentils, in particular, have become a freezer staple. “I’ve been freezing batches of black lentils, and they are the foundation of so many meals,” she says. “You get all the protein and fiber you don’t get from rice or other grains—it’s such a smart base.”

Canned or Dried? Both Have a Place

While dried pulses are often the cheapest option and can offer excellent texture, canned beans are convenient.

“I use both,” Sizemore says. “Canned beans are a pantry staple—anytime I’m wondering what to make, that’s one of the first places I turn. They’re quick and easy.”

She often turns two cans of beans into brothy, flavor-packed dinners that can shift cuisines depending on what’s added—pesto and Parmesan for an Italian-style bowl, or curry spices and mango for an Indian-inspired version served with naan or rice.

She cooks dried beans when time allows. “They have such a wonderful texture,” Sizemore says, noting that you can save time and simplify the process with tools like an Instant Pot or pressure cooker.

The Easiest Way to Use Pulses: Add Them to Meals You Already Make

You don’t need entirely new recipes to use more pulses. The simplest approach is to add them to foods already in your rotation.

• Stir lentils into soups or pasta sauces to stretch ground meat.
• Add chickpeas or white beans to salads for instant substance.
• Blend beans into dips or spreads for quick lunches.
• Mash seasoned beans into quesadillas instead of using only cheese.

“Beans are incredibly versatile,” Sizemore says. “They’re actually quite neutral, so they can take on lots of different flavor profiles.” She often tosses chickpeas with falafel spices and layers them into grain bowls with tomatoes, cucumbers, and tahini sauce—or blends white beans with garlic and herbs into a quick spread for toast and sautéed greens.

A Pantry Staple That Makes Sense—Now and Anytime

Few foods sit at the intersection of affordability, nutrition, flexibility, and convenience the way pulses do.

“Once someone learns a few simple methods, pulses quickly become part of their weekly standard because they solve multiple problems at once: cost, nutrition, and versatility,” Underwood says.