A hearty bean bake loaded with protein, fiber, and bold smoky flavor.
If you’re trying to eat more protein and fiber without spending a fortune, this spicy calico beans recipe deserves a spot in your weekly rotation.
It’s the kind of meal that actually keeps you full—thanks to multiple fiber-rich beans, savory ground beef, and smoky bacon simmered in a sweet-and-spicy sauce.
One bowl packs serious staying power with the perfect balance of:
- protein
- fiber
- slow carbs
- rich comfort-food flavor
And unlike trendy “healthy” meals that leave you hungry an hour later, this one eats like real food.
Why These Spicy Calico Beans Are So Filling
Beans are one of the most underrated high-fiber foods you can eat.
Combined with protein from beef and bacon, they create a meal that helps:
- support fullness
- stabilize blood sugar
- reduce constant snacking
- keep you satisfied for hours
Many people don’t realize fiber and protein together are one of the best combinations for appetite control.
High Protein & Fiber Spicy Calico Beans
Protein Base
- 1 pound lean ground beef
- 6 slices bacon, chopped (optional, but recommended)
- 1 medium onion, diced
- 4 cloves garlic, minced
High Fiber Bean Mix (any 3 bean mix will do)
- 1 can kidney beans, drained
- 1 can black beans, drained
- 1 can pinto beans, drained
Sweet & Spicy Sauce
- 1/4 cup tomato paste
- 1 cup water
- 1 tablespoon mustard
- 1 tablespoon Worcestershire sauce
- 1 tablespoon apple cider vinegar
- 1–2 teaspoon chipotle powder (depending on your desired spiciness)
- 1 teaspoon smoked paprika
- Salt and pepper to taste (I did about a teaspoon each)
Easy Ways to Add Even More Protein & Fiber
Want to boost the nutrition even further?
Try adding:
- lentils
- extra black beans
- ground turkey
- diced peppers and onions
You can also serve calico beans over:
- baked potatoes
- brown rice
- roasted sweet potatoes
Budget-Friendly High Protein Meal
Beans are one of the cheapest ways to increase both protein and fiber.
This recipe can feed a crowd for a fraction of the cost of most high-protein meals, making it perfect for:
- meal prep
- large families
- freezer meals
- potlucks
- busy weeknights
Equipment Used to make this High Protein & Fiber Spicy Calico Beans
Small Cast Iron Dutch Oven
Bamboo Spurtles
Can Opener
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High Fiber Calico Beans
Ingredients
- 1 can black beans rinsed and drained
- 1 can pinto beans rinsed and drained
- 1 can kidney beans rinsed and drained
- 1 pound ground beef cooked
- 6 slices bacon cooked and cut into 1" pieces (optional, but recommended)
- 1 onion diced
- 3 cloves garlic minced
- 1/4 cup tomato paste
- 1 cup water
- 2 tablespoons brown sugar
- 2 tablespoons maple syrup
- salt and pepper to taste (i did about 1 teaspoon each)
- 1 teaspoon smoked paprika
- 1 teaspoon chipotle powder
- 1 tablespoon mustard
- 1 tablespoon apple cider vinegar
Instructions
- In a small dutch oven or saucepan, add 2 tablespoon olive oil.
- Add onion and saute until soft.
- Add garlic and let cook for a minute or two until it gets fragrant.
- Add all remaining ingredients.
- Simmer on low for one hour, stirring every few minutes to prevent burning.
- Alternatively you can prepare this dish through #3 and add to a crockpot to simmer on low for 6-8 hours.
