High-Protein Dense Bean Salad Recipe

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Dense bean salads seem to be all the rage these days, and for good reason. They are a great way to meal prep and eat for several days off of a big, fresh, healthy salad. This high-protein dense bean salad is definitely one to try.

If you haven’t heard of dense bean salads, you probably will soon. They are gaining in popularity quickly thanks to their protein and fiber content. But also, because they are a fantastic and delicious way to prep meals for several days. Just make one big bowl of salad and eat off of it for multiple meals. It’s a great way to save time on busier days because a delicious salad is already waiting for you.

Partial view of a bowl filled with High-Protein Dense Bean Salad.

These salads can be made plant-based or with meat, and the variety you can make, week after week, will never let you get tired of eating them.

Recipe Variations

If you want to add even more to this salad, one or more of these would be very tasty.

  • Fresh herbs -Try fresh cilantro, parsley, or basil.
  • Chopped avocado
  • Grated cheddar cheese
  • Almonds or walnuts

Dietary Options

If you need to change a few things in this salad to fit your own dietary needs, feel free! Here are some suggestions:

Vegans can leave out the chicken, or substitute it with tofu.

Pescatarians can substitute the chicken for salmon.

Why Dense Bean Salads Are Perfect For Meal Prep

Dense bean salads are absolutely perfect for meal prepping. They stay fresh for several days and make a very nutritious grab-n-go meal.

You can make a huge salad and either keep it in a single bowl you eat out of (for us single folks) or divide it into meal prep containers. This recipe will give you four meals.

Store the dressing separately until you are ready to eat the salad. This will help the salad stay fresh longer.

A front view of a High-Protein Dense Bean Salad.

About The Ingredients

The Salad

Mixed greens – You can use a pre-made mix or mix your favorite greens as you like.

Canned chickpeas – No sugar added.

Canned cannellini beans – No sugar added.

Cooked chicken breast – Cook this any way you like. I seasoned mine with garlic powder, salt, and pepper just to give it some flavor.

Onion – Red onions taste best, but yellow onions will work as well.

Tomatoes – You can chop larger tomatoes, or halve cherry or grape tomatoes.

Hard-boiled eggs – You can chop or slice these, as you like.

The Dressing

Fresh lemon juice – You can use bottled juice in a pinch. Just be sure it’s 100% juice.

Extra virgin olive oil – Or whatever light-flavored oil you like best.

Yellow mustard – No sugar added.

Garlic powder

Ground cumin

Smoked paprika

Salt and pepper – To taste.

How To Make A High-Protein Dense Bean Salad

Lettuce in a salad bowl.

In a large serving bowl, lay down a bed of lettuce, spreading it out evenly.

Beans and chicken layered over lettuce in a salad bowl.

Top the lettuce with the beans, then top that with the chopped or shredded chicken.

Chopped onions and tomatoes layered over chicken and lettuce.

Next, add a layer of onions and then tomatoes.

Chopped, hard-boiled eggs added to the top of this High-Protein Dense Bean Salad.

Finally, add the chopped eggs.

Dressing for this High-Protein Dense Bean Salad in a cup.

Stir together all the dressing ingredients until well blended.

Pouring dressing over this High-Protein Dense Bean Salad.

Pour the dressing over the top and serve for presentation.

Side view of a large High-Protein Dense Bean Salad.

Toss well and serve.

Storage

Store this in a covered bowl with a tight-fitting lid, or in an individual meal-prep container with airtight lids. These will keep well for up to 3 days in the fridge.

More Dense Bean Salad Recipes

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Closeup front view of a High-Protein Dense Bean Salad.

High-Protein Dense Bean Salad Recipe

You have two choices. You can layer this in a large salad serving bowl for a nice presentation, or you can just mix all of this together in a large bowl if you don't have to serve it to guests. I will demonstrate the layered version here.
5 from 1 vote
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Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 503kcal

Equipment

  • 1 large bowl for mixing or serving

Ingredients

Salad Ingredients

  • 4 cups mixed greens
  • 15 oz. canned chickpeas (rinsed and drained)
  • 15 oz. canned cannellini beans (or any white bean)
  • ½ lb. cooked chicken breasts (cooked any way you like best. I used garlic powder, salt and pepper – Chop or shred)
  • cup chopped onions (red or yellow)
  • 1 cup chopped tomatoes
  • 4 large hard-boiled eggs

Dressing Ingredients

  • 3 tbsp. lemon juice (fresh is best)
  • 3 tbsp. extra virgin olive oil
  • 1 tsp. prepared yellow mustard (no sugar added)
  • ½ tsp. garlic powder
  • ½ tsp. ground cumin
  • ½ tsp. smoked paprika (regular paprika works in a pinch)
  • salt and pepper (to taste)

Instructions

The Salad

  • In a large serving bowl, lay down a bed of lettuce, spreading it out evenly.
    Lettuce in a salad bowl.
  • Top the lettuce with the beans, then top that with the chopped or shredded chicken.
    Beans and chicken layered over lettuce in a salad bowl.
  • Next, add a layer of onions and then tomatoes.
    Chopped onions and tomatoes layered over chicken and lettuce.
  • Finally, add the chopped eggs.
    Chopped, hard-boiled eggs added to the top of this High-Protein Dense Bean Salad.
  • Stir together all the dressing ingredients until well blended.
    Dressing for this High-Protein Dense Bean Salad in a cup.
  • Pour the dressing over the top and serve for presentation.
    Pouring dressing over this High-Protein Dense Bean Salad.
  • Toss well and serve.
    Side view of a large High-Protein Dense Bean Salad.

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 0.25the recipe | Calories: 503kcal | Carbohydrates: 43g | Protein: 38g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Cholesterol: 235mg | Sodium: 433mg | Potassium: 1049mg | Fiber: 11g | Sugar: 3g | Vitamin A: 1181IU | Vitamin C: 20mg | Calcium: 165mg | Iron: 6mg

Author: Tiffany McCauley

Title: Food and Travel Journalist

Expertise: Food, cooking, travel

Bio:

Tiffany McCauley is a nationally syndicated journalist and an award-winning cookbook author and food blogger. She has been featured on MSN, Huffington Post, Country Living Magazine, HealthLine, Redbook, and many more. Her food specialty is healthy comfort food recipes.

5 from 1 vote

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2 Comments

  1. Barbara Love says:

    5 stars
    Loving this recipe. I made it for dinner and having leftovers for lunch. Light but filling and the dressing is perfect. Thanks