High-protein dense bean salad with chicken is a filling and fresh lunch bursting with flavor. Fresh vegetables like crunchy cucumbers, sweet cherry tomatoes, and fresh herbs bring this easy meal prep salad together for a filling and delicious lunch. 40 grams of protein and 13 grams of fiber per serving!
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You'll Love This Mediterranean Dense Bean Salad
- If you like pasta salad, try this version with lots of fiber.
- High-protein compared to the viral TikTok recipe.
- 40 grams of protein per serving.
- 13 grams of fiber per serving.
- Excellent source of fiber and protein.
- A perfect cold lunch idea for the entire week.
- Easy to meal prep!
- Great side dish for summer barbecues.
- Simple ingredients you already have on hand.
Ingredients and Substitutions
Here are the ingredients you need to make this recipe. Reference the recipe card at the bottom for exact measurements and the notes below for substitution ideas.
Mediterranean Bean Salad Ingredients
- Beans. A mix of beans, such as canned black beans, kidney beans, pinto beans, and chickpeas (garbanzo beans), are my favorite canned beans to add to this high-protein bean salad. Use white beans, cannellini beans, or Great Northern Beans if you have them!
- Fresh veggies. Fresh veggies like cherry tomatoes, cucumbers, and bell peppers are the perfect fresh addition to this fiber-filled salad.
- Fresh herbs. Fresh parsley and fresh dill are my two favorite herbs to add to any salad. I use them in my spinach quinoa salad and this high-protein salmon salad.
- Cooked chicken. I use my thin chicken breast recipe for cooked chicken to add a great source of protein.
Dressing Ingredients
- Olive oil and tahini. Olive oil and tahini are the bases of the tangy vinaigrette. Swap in avocado oil as a replacement. Red wine vinaigrette or Italian dressing also works in a pinch (we use that in our bow tie pasta salad!)
- Lemon juice and lemon vinegar: Lemon juice and a splash of lemon vinegar add freshness and tang to this delicious salad.
- Garlic powder, grain mustard, salt, and pepper. These seasonings and add-ins create the perfect blend for a delicious and light dressing.
Other Dense Bean Salad Topping Ideas
This salad is a great one to clean out your pantry and add your favorite salad toppings. A few ideas for inclusions:
- artichoke hearts
- leafy greens
- mozzarella pearls
- goat cheese
- sun-dried tomatoes
- green olives
- feta cheese
- brown rice
How to Make This Dense Bean Salad Recipe
Below are step-by-step instructions for how to cook this recipe with the best results. The recipe card at the bottom shows the exact cooking time and temperatures.
- Combine the salad ingredients. Add the salad ingredients to a large bowl.
- Make the vinaigrette. In a separate small bowl, add the dressing ingredients and use a whisk to incorporate them until smooth.
- Combine. Pour the dressing over the salad ingredients.
- Incorporate. Gently incorporate all of the ingredients and serve. Or, evenly divide them into lunch containers for a meal prep lunch for the week.
Expert Tips
- Use any combination of beans that are accessible to you. Canned beans work really well; just be sure to rinse them well.
- Add a different source of protein. You could substitute chicken for tuna salad, salmon bites, deli meat, or rotisserie chicken.
- Diced red onion would also be a delicious addition for even more flavor.
Recipe FAQs
Yes, remove the meat and add in some feta cheese.
This high-protein bean salad has 40 grams of protein and 13 grams of fiber per serving.
According to Health, black beans, garbanzo beans, and lima beans are the most nutritious beans.
Other Meal Prep Lunch Recipes to Try!
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High-Protein Dense Bean Salad with Chicken
Ingredients
Salad Ingredients
- 3 cans canned beans drained
- 1.25 pounds cooked chicken breast
- 1 cup cherry tomatoes halved
- 1 cup cucumbers diced
- 1 large red bell pepper diced
- ⅓ cup fresh herbs chopped
Dressing Ingredients
- ¼ cup olive oil
- ¼ cup lemon juice
- 2 tablespoon lemon vinegar or red wine vinegar
- 1 teaspoon garlic powder
- 1 tablespoon Dijon mustard
- salt and pepper to taste
Instructions
- Combine all of the salad ingredients in a large bowl.3 cans canned beans, 1.25 pounds cooked chicken breast, 1 cup cherry tomatoes, 1 cup cucumbers, ⅓ cup fresh herbs
- In a small bowl, combine the dressing ingredients. Use a whisk to incorporate.1 large red bell pepper, ¼ cup olive oil, ¼ cup lemon juice, 2 tablespoon lemon vinegar, 1 teaspoon garlic powder, 1 tablespoon Dijon mustard
- Gently pour the dressing over the salad ingredients. Gently combine and season with salt and pepper to taste.salt and pepper
Notes
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