High-Protein Dense Bean Salad with Chicken

Try this fresh and flavorful High-Protein Dense Bean Salad with Chicken. It is a healthy and high-protein lunch recipe that is easy to meal prep and full of filling fiber! Perfect for lunches, potlucks, or a quick family dinner, this salad stands out thanks to its vibrant colors, hearty texture, and rich flavors.

Remember it later

Planning to try this recipe soon? Pin it for a quick find later!

PIN IT NOW!

Pin for later!

Why You’ll Love This Recipe

• Quick to Prepare: This salad takes just 10 minutes to prepare, making it ideal for busy weeknights or meal prep.
• Packed with Protein: With chicken and beans at its core, this dish is loaded with protein to keep you feeling full and satisfied.
• Versatile Ingredients: Customize the salad by adding your favorite veggies or herbs to make it your own!
• Meal Prep Friendly: Enjoy leftovers throughout the week; this salad stays fresh in the fridge for several days.
• Flavorful Dressing: The zesty lemon vinaigrette elevates the taste, adding a refreshing touch to every bite.

Tools and Preparation

Before diving into the recipe, gather your tools. Having everything ready ensures a smooth cooking experience.

Essential Tools and Equipment

• Large mixing bowl
• Small bowl
• Whisk
• Cutting board
• Knife

Importance of Each Tool

• Large mixing bowl: A spacious bowl allows you to combine all ingredients without spilling.
• Whisk: Perfect for blending the dressing smoothly so every ingredient is well-coated.
• Cutting board: Provides a safe surface for chopping vegetables efficiently.
• Knife: A sharp knife makes cutting through veggies and herbs quick and easy.

Ingredients

Ingredients:

Beans and Chicken

• 3 cans canned beans (drained)
• 1.25 pounds cooked chicken breast

Fresh Vegetables

• 1 cup cherry tomatoes (halved)
• 1 cup cucumbers (diced)
• 1 large red bell pepper (diced)

Herbs and Seasonings

• 1/3 cup fresh herbs (chopped)
• 1 tsp garlic powder
• 1 tbsp Dijon mustard
• salt and pepper (to taste)

Dressing Ingredients

• 1/4 cup olive oil
• 1/4 cup lemon juice
• 2 tbsp lemon vinegar (or red wine vinegar)

How to Make High-Protein Dense Bean Salad with Chicken

Step 1: Combine Salad Ingredients

1. In a large bowl, combine all salad ingredients:
2. Canned beans
3. Cooked chicken breast
4. Cherry tomatoes
5. Cucumbers
6. Red bell pepper
7. Fresh herbs

Step 2: Prepare the Dressing

1. In a small bowl, whisk together the dressing ingredients:
2. Olive oil
3. Lemon juice
4. Lemon vinegar
5. Garlic powder
6. Dijon mustard

Step 3: Dress the Salad

1. Gently pour the dressing over the combined salad ingredients.
2. Use a spatula or spoon to gently mix everything together.
3. Season with salt and pepper to taste before serving.

Enjoy your delicious High-Protein Dense Bean Salad with Chicken as a nutritious meal option any day of the week!

How to Serve High-Protein Dense Bean Salad with Chicken

This high-protein dense bean salad with chicken is not only nutritious but also versatile. Whether you’re enjoying it for lunch or dinner, there are various ways to serve this dish that can enhance your meal experience.

As a Standalone Meal

• Enjoy the salad on its own for a hearty, protein-packed meal that’s perfect for lunch or dinner.

In a Wrap

• Place the salad in a whole wheat wrap for a quick and easy lunch option. This adds an extra layer of fiber and makes it portable.

On a Bed of Greens

• Serve the bean salad over a bed of fresh spinach or mixed greens. This adds volume and nutrients, making your meal even healthier.

With Grains

• Pair the salad with quinoa or brown rice for added texture and carbs. This combination provides a balanced meal rich in protein and fiber.

Topped with Avocado

• Add slices of avocado on top for healthy fats. This enhances flavor and creaminess while boosting nutrient content.

Pin for later!

How to Perfect High-Protein Dense Bean Salad with Chicken

Perfecting your high-protein dense bean salad with chicken can elevate its taste and nutrition. Here are some tips to consider:

• Use Fresh Ingredients: Fresh herbs and vegetables significantly enhance the flavor profile of the salad.
• Customize Your Beans: Experiment with different types of beans like black beans or chickpeas to vary flavors and textures.
• Make It Ahead: Prepare the salad a few hours ahead of time to allow flavors to meld together beautifully.
• Adjust Seasoning: Taste the salad before serving and adjust salt, pepper, or lemon juice according to your preference.
• Chill Before Serving: Refrigerating the salad for at least an hour before serving can improve taste as ingredients blend.
• Add Crunch: Consider topping the salad with nuts or seeds for added crunch and healthy fats.

Best Side Dishes for High-Protein Dense Bean Salad with Chicken

Pairing side dishes with your high-protein dense bean salad with chicken can create a well-rounded meal. Here are some great options:

1. Grilled Vegetables: Seasonal grilled veggies add smoky flavor that pairs well with the freshness of the bean salad.
2. Whole Grain Bread: A slice of whole grain bread can complement the dish well, adding additional fiber to your meal.
3. Fruit Salad: A light fruit salad offers sweetness that balances out savory flavors in the bean salad.
4. Roasted Sweet Potatoes: These provide natural sweetness and additional carbs, making your meal more filling.
5. Coleslaw: A tangy coleslaw adds crunch and acidity, enhancing overall flavor contrast in your meal.
6. Couscous Salad: A light couscous salad can offer a nice texture contrast while keeping everything light and refreshing.

Common Mistakes to Avoid

To create the perfect high-protein dense bean salad with chicken, avoid these common pitfalls.

• Skipping the Drainage: Failing to drain canned beans properly can lead to a watery salad. Ensure you rinse and drain the beans for the best texture.
• Overcooking Chicken: Cooking chicken breast for too long can make it dry. Use cooked or rotisserie chicken to keep it juicy and flavorful.
• Ignoring Seasoning: Neglecting to season your salad can result in bland flavors. Always taste and adjust salt, pepper, and other spices to elevate the dish.
• Not Chilling Ingredients: Using warm ingredients can affect the overall freshness. Chill your vegetables and beans before mixing for a refreshing bite.
• Using Old Herbs: Stale herbs lose their flavor and aroma. Always use fresh herbs for a vibrant taste in your high-protein dense bean salad with chicken.

Pin for later!

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keeps well for up to 3 days in the fridge.

Freezing High-Protein Dense Bean Salad with Chicken

• Freeze in a freezer-safe container or bag.
• Best used within 1 month for optimal flavor.

Reheating High-Protein Dense Bean Salad with Chicken

• Oven: Preheat to 350°F (175°C) and heat for about 10 minutes until warmed through.
• Microwave: Place in a microwave-safe dish, cover, and heat for 1-2 minutes, stirring halfway.
• Stovetop: Warm over low heat in a skillet, stirring occasionally until heated through.

Frequently Asked Questions

Here are some common questions about making a high-protein dense bean salad with chicken.

What types of beans work best?

Any canned beans like black beans, chickpeas, or kidney beans work wonderfully. Choose your favorites for a unique blend!

Can I add more protein?

Absolutely! You can incorporate other protein sources like quinoa or extra chicken to boost nutritional value.

How do I customize this salad?

Feel free to add other veggies or nuts according to your taste preferences. This recipe is flexible!

Is this salad suitable for meal prep?

Yes! The high-protein dense bean salad with chicken is perfect for meal prep. It stores well and tastes great even after a few days.

Final Thoughts

This high-protein dense bean salad with chicken is not only nutritious but also versatile. It’s quick to prepare, making it an ideal choice for busy lunches or dinners. Feel free to customize it with your favorite ingredients and enjoy a fresh, satisfying meal any day!

Print

High-Protein Dense Bean Salad with Chicken

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Lia
• Total Time: 10 minutes
• Yield: Serves 6

Print Recipe

Pin Recipe

Description

Discover the vibrant and satisfying High-Protein Dense Bean Salad with Chicken, a delightful dish that’s perfect for any meal. This nutritious salad combines protein-packed chicken and fiber-rich beans with fresh vegetables, creating a colorful medley of flavors and textures. With its bright ingredients and zesty lemon vinaigrette, this salad is not only easy to prepare but also ideal for meal prepping. Enjoy it as a standalone meal, in a wrap, or over a bed of greens for added nutrition.

---

Ingredients

Scale 1x2x3x

• 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)
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 1 tbsp Dijon mustard

Cook Mode Prevent your screen from going dark

---

Instructions

1. In a large bowl, combine the drained canned beans, cooked chicken breast, cherry tomatoes, cucumbers, red bell pepper, and chopped fresh herbs.
2. In a small bowl, whisk together olive oil, lemon juice, garlic powder, Dijon mustard, salt, and pepper.
3. Pour the dressing over the salad ingredients and gently mix until everything is well-coated.
4. Adjust seasoning to taste before serving.

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: Mixing
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 3g
• Sodium: 400mg
• Fat: 14g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 38g
• Fiber: 10g
• Protein: 30g
• Cholesterol: 75mg