Can-Do Meals: Easy Recipes Using Canned Foods

Can-Do Meals: Easy Recipes Using Canned Foods

February 26, 2025 Recipes

Fruits, vegetables, beans, and lean proteins are essential to any healthy diet. When it comes to nutrition, all forms count!

Canned foods are always in season, making healthy eating both easy and budget-friendly.

Canned beans, fish, and meat offer quick, affordable sources of protein and other important nutrients. Plus, there’s no cleaning, chopping, peeling, or soaking required, so canned foods are the ultimate convenience. Use them alone or combine them with fresh or frozen foods for a tasty snack or meal anytime.

Canned foods are always in season, making healthy eating both easy and budget-friendly.

Here are some ideas for nutritious and delicious meals using canned foods:

beans

BEANS

Canned beans are low in fat, cholesterol-free, and packed with fiber. Just half a cup of beans provides 20-30% of your daily fiber needs, depending on the variety. Fiber is important for digestive health and helps you feel full longer.

Recipe Ideas
  • Chili Night Special: Combine one can of black beans, one can of kidney beans, and one can of diced tomatoes in a pot. Add ground turkey, chili powder, cumin, and garlic for a hearty, protein-packed chili.
  • Easy Bean Salad: Rinse and drain a can of chickpeas, then toss with chopped cucumber, cherry tomatoes, red onion, olive oil, and a splash of lemon juice for a refreshing side dish.
decided-tomatos

Diced Tomatoes

Just half a cup of canned diced tomatoes provides 20% of your daily vitamin C, which supports immune health. The canning process increases the antioxidant lycopene, which is known to benefit heart health.

Recipe Ideas
  • Quick Taco Topping: Top tacos or nachos with canned diced tomatoes and green chiles for added flavor without extra prep.
  • Tomato Basil Pasta: Sauté garlic in olive oil, add a can of diced tomatoes, and season with salt, pepper, and fresh basil. Toss with cooked spaghetti for an easy weeknight meal.
peaches

Peaches

Canned peaches are a nutritional surprise! They contain four times more vitamin C and ten times more folate than fresh peaches. Vitamin C supports skin health, and folate is essential for cell growth and repair.

Recipe Ideas
  • Peachy Smoothie: Freeze one can of sliced peaches in juice. Blend the frozen peaches with 1.5 cups of sugar-free lemonade and 6 ounces of low-fat or nonfat yogurt for a refreshing, nutrient-packed drink.
  • Dessert Shortcut: Layer canned peaches with low-fat vanilla yogurt and granola for a quick and healthy parfait.

Tuna

A 3-ounce serving of canned tuna provides about 22 grams of protein—50% of the daily recommended intake for women and 40% for men. Tuna is also an excellent source of omega-3 fatty acids, which support heart and brain health.

Recipe Ideas
  • Tuna Pasta Toss: Drain a can of tuna and mix it with marinara sauce. Toss it with whole-grain pasta and a sprinkle of Parmesan cheese for a meal that helps you reach the USDA’s recommendation of 8 ounces of seafood per week.
  • Tuna Melt: Mix tuna with a dollop of Greek yogurt and some chopped celery. Spread on whole-grain bread, top with a slice of cheese, and toast until bubbly.
noun-green-bean

Green Beans

Canned green beans are a great source of fiber, vitamins A and C, potassium, and folate. These nutrients support overall health, including vision, immune function, and
heart health.

Recipe Ideas
  • Veggie-Packed Meatloaf: Finely chop canned green beans and mix them into ground beef or turkey with breadcrumbs, egg, and seasoning for a nutrient-rich twist on classic meatloaf.
  • Quick Stir-Fry: Drain and rinse canned green beans. Stir-fry them with garlic, soy sauce, and sesame oil for a simple side dish.
Can-Do Tips for Meal Planning

Can-Do Tips for Meal Planning

Make the most of canned foods in your kitchen with these tips:

  • Stock up on canned ingredients year-round and buy fresh produce when it’s in season.
  • Check the center aisles of your grocery store for healthy canned options.
  • Store canned foods in a clean pantry, rotating new purchases to the back.
  • Use canned foods you already have on hand to whip up an impromptu meal.
  • Combine canned, fresh, frozen, and dried ingredients to create balanced meals.
With a little planning, canned foods can help you prepare quick, nutritious, and delicious meals for your family. For more recipes and inspiration, visit
https://www.mealtime.org/recipe-index/.
a little planning

REFERENCES:

PANTRY HEROES. 5 CANNED FOODS TO ALWAYS KEEP ON HAND.
https://www.mealtime.org/canned-food-news-5-canned-foods-to-always-keep-on-hand/

Feeding a 6-7 Month Old

Feed solids with a spoon and from a bowl, never from a bottle.

Feeding a 10-12 Month Old

Breast milk is the most important source of nutrition for your baby, even after you start offering solid foods.

Feeding a 8-9 Month Old

Feed solids with a spoon. Never put cereal in a bottle.

Tips

Mom new born home

Breast milk and formula feeding:

Around 2-3 weeks, 6 weeks, 3 months, and 6 months of age, babies may experience a growth spurt when they feed more often.

As they grow babies can hold more milk, so feedings may become further apart and take less time.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Start offering whole milk when your baby is one year old.

The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months and that breastfeeding continue for at least 12 months and beyond.

feeding solid foods

Feeding solid foods:

Wait to offer solid foods until your baby:

  • Can sit up and hold up their own head.
  • Opens their mouth when they see food.
  • Can close their lips around a spoon.

To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.

Try one new food at a time. Wait 5 days before trying another new food to watch for allergies. Food allergies may include wheezing, rash, or diarrhea.

Introduce peanut butter around 6 months. Spread a small, thin smear of peanut butter or nut butter thinly on a cracker.  Watch your baby for any reaction for the next 2 hours.

Babies under one year should NOT have honey due to the risk of botulism. Also, babies should not have foods that can cause choking like nuts or whole grapes.

All babies are different. Talk with WIC or your baby’s healthcare provider about your baby’s needs.

Feeding Cues

Feeding a 4-5 Month Old

Before teeth come in, wipe gums with a soft, clean wash cloth after each feeding, especially before bed.

Feeding a 0-3 Month Old

Newborns have tiny tummies and need to be fed often. In the first few weeks, you may need to wake your baby to feed if they sleep longer than 4 hours.

Growth Spurts

Many babies are fussy during a growth spurt and will want to nurse longer and more often. This is called cluster feeding. This is your baby’s way of helping you increase your milk supply so that you can keep up with their needs. Remember, the more your baby nurses, the more milk your body makes.

Growth spurts can happen at any time, and every baby is different.

They often happen at these ages:

two-three-weeks

2 to 3 Weeks

6 Weeks

three-months

3 Months

six-months

6 Months

What foods can I get?

Authorized Food List
Authorized Food List

Where can I shop?