A Simple High-Protein Snack You Can Make From a Pantry Essential

Eating well with satisfying, flavorful food does not have to be difficult. Beans are one of the most affordable sources of protein and a pantry staple many people already have on hand. They work in soups, stews, salads, and plenty of other dishes, but they can also be transformed into crisp, snackable chips.

This snack can be made with nearly any common type of bean, whether dried or canned. All you need is olive oil and your preferred seasonings, and you can cook them in either the oven or an air fryer. If you use dried beans, boil them until tender, then drain and pat them dry. Canned beans work too, as long as they are drained, rinsed, and dried first.

After that, toss the beans with olive oil and seasonings, then let them crisp until golden and crunchy. The recipe leaves plenty of room for experimentation, since different beans and spice combinations can create very different results. Fresh herbs can add another layer of flavor, making this a flexible way to turn a basic ingredient into a protein-rich snack.

How to make crispy bean snacks work well

Before seasoning, it is important to remove as much moisture as possible so the beans crisp properly. After rinsing and draining, gently dry them with a kitchen towel. For a more distinctive flavor, try spices such as za'atar, baharat, or Ras El Hanout. You can also borrow ideas from your favorite chips, using seasonings like chile lime, barbecue rub, everything bagel seasoning, or salt and vinegar.

Nearly any bean variety can be used for this high-protein snack, though the texture will vary. White beans such as Great Northern and cannellini tend to be creamier, while kidney beans are usually denser. To help them crisp evenly without burning, spread the beans in a single layer on a baking sheet or in the air fryer basket, and watch them closely. Stirring them halfway through cooking helps them bake or fry more evenly.