It’s not just you: Trips to the grocery store are getting more and more expensive. A recent survey found that 53% of Americans say rising grocery costs are a significant source of stress. But there’s one item I can always count on to dial down the sticker shock at checkout: canned chickpeas. I can find a can for $1 or less at many stores (I’ve had luck at Aldi and Trader Joe’s), and if I have a can of chickpeas in my pantry, I have the peace of mind of knowing I’m already halfway to dinner.

Ever since I visited my first falafel cart more than two decades ago, chickpeas have been my favorite comfort food. I could (and often do) eat hummus every day of the week and never get bored. My chickpea obsession has led me to experiment with these all-star legumes in just about every form—roasted until crispy for salads, mashed into vegan “tuna” salad for sandwiches or even blended into cookie dough for a sneaky-healthy dessert. Over the years, this humble legume has become a permanent fixture on my grocery list.

Chickpeas aren’t just delicious and affordable. They are also among the healthiest foods out there. The legumes are a cornerstone of the Mediterranean diet, which consistently ranks among the healthiest eating patterns in the world. It’s linked to benefits like improved heart health, better brain function and a longer life.

But here’s what people don’t always realize: Eating the Mediterranean way doesn’t have to be expensive or complicated. The diet emphasizes common whole foods such as vegetables, fruits, whole grains, legumes, nuts and olive oil. And when it comes to affordable, nutritious staples that deliver on both convenience and taste, canned chickpeas are my top pick.

Why Canned Chickpeas Are So Great

They’re a Plant-Based Protein Powerhouse

A half-cup serving of canned chickpeas delivers about 6 grams of plant-based protein—impressive for a food that costs less than a dollar. That protein matters, especially on the Mediterranean diet, where plant foods take center stage. “Higher intakes of plant-based protein have been linked to a number of health benefits, including reduced risk of type 2 diabetes, kidney disease, chronic inflammation and even certain cancers,” says Avery Zenker, RD.

Even small shifts can make a difference. Research suggests that replacing just 3% of animal protein with plant protein is associated with a 10% reduction in mortality risk. Plant-based protein sources like chickpeas also come with a built-in bonus: fiber—something animal proteins lack entirely.

They’re Incredibly Versatile

One reason I never tire of chickpeas is that they work in a huge variety of dishes. Their mild, slightly nutty flavor means they blend seamlessly into both sweet and savory recipes. I make homemade hummus at least once a week (it’s tastier and cheaper than store-bought), but chickpeas also shine in soups, stews, salads, curries and grain bowls. When I’m craving something heartier, I mash them into chickpea cutlets. For snacking, I roast them with spices until crunchy—they’re a satisfying alternative to croutons on salads.

Adiana Castro, M.S., RDNeven uses them in dessert: “I like to power up the nutrition and make a chickpea cookie dough,” she says. “Blend garbanzo beans, cashews, rolled oats, salt, chocolate chips, vanilla extract and maple syrup and serve in less than 10 minutes!”

They’re Packed with Fiber

That same half-cup of chickpeas contains about 5 grams of fiber—a nutrient most Americans fall short on. According to the American Heart Association, roughly 95% of the U.S. population doesn’t meet daily fiber recommendations, with most people eating only 10 to 15 grams per day instead of the recommended 25 to 35 grams.

Adding chickpeas is an easy way to close that gap. “Fiber is the food for the probiotics in our microbiome,” explains Castro. “When they are able to eat the fiber they need, the microbiome is balanced; it can promote health.” Beyond gut health, fiber supports heart health by helping to reduce blood pressure, LDL cholesterol and post-meal blood sugar spikes, which are all risk factors for cardiovascular disease.

Zenker notes that people who eat more than 30 different plant foods per week tend to have a more diverse gut microbiome, which produces beneficial compounds like short-chain fatty acids that have anti-inflammatory effects throughout the body.

They’re Supremely Convenient

Unlike dried beans, which require overnight soaking and lengthy cooking times, canned chickpeas are ready when you are. Just drain, rinse and toss them into whatever you’re making. That convenience factor is a game-changer for busy weeknights when cooking from scratch feels impossible. “Canned chickpeas are a quick and convenient option for people short on time or energy,” says Zenker.

Castro agrees, noting that removing barriers like prep time makes healthy habits more sustainable: “If you are able to save time by not having to cook, the likelihood of that eating habit becoming part of your daily routine grows exponentially.” Plus, canned chickpeas are shelf-stable, so you can stock up without worrying about them going bad. I always keep several cans in my pantry for those days when I need a nutritious meal but don’t have the bandwidth to plan one.

Our Expert Take

The Mediterranean diet has a reputation for being one of the healthiest ways to eat, and for good reason—it’s associated with better heart health, improved brain function and a reduced risk of other chronic diseases. But you don’t need a big budget or hours in the kitchen to make it work. Canned chickpeas prove that eating well can be affordable, convenient and delicious all at once. With their impressive protein and fiber content, endless versatility and zero-prep convenience, they’ve earned a permanent spot in my pantry.

As Castro puts it, the Mediterranean diet is followed by certain Blue Zone populations “where reaching 100 years of age is common.” If a $1 can of chickpeas can help me eat more like the longest-lived people on earth, I’ll happily grab a can every time I shop.