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.
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.
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
In a large serving bowl, lay down a bed of lettuce, spreading it out evenly.
Top the lettuce with the beans, then top that with the chopped or shredded chicken.
Next, add a layer of onions and then tomatoes.
Finally, add the chopped eggs.
Stir together all the dressing ingredients until well blended.
Pour the dressing over the top and serve for presentation.
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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High-Protein Dense Bean Salad Recipe
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)
- ⅓ 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.
- Top the lettuce with the beans, then top that with the chopped or shredded chicken.
- Next, add a layer of onions and then tomatoes.
- Finally, add the chopped eggs.
- Stir together all the dressing ingredients until well blended.
- Pour the dressing over the top and serve for presentation.
- Toss well and serve.
Loving this recipe. I made it for dinner and having leftovers for lunch. Light but filling and the dressing is perfect. Thanks
Barbara – Excellent! Thanks for the feedback! So happy you enjoyed it. 😀