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This high protein bean salad is packed with flavor, nutrient-dense, and the perfect recipe for prepping ahead. It’s vegetarian-friendly and made with beans, fresh veggies, feta cheese and tossed in a delicious vinaigrette.
Why you’ll love this
You’ve probably seen “dense bean salad” making its rounds on social media- a high protein and nutrient-packed bean salad that you can meal prep for the week. This is my meatless version with a Mediterranean twist!
Bean salads are one of my favorite things because it stores so well, making it a great way to easily add fiber and fresh vegetables to your diet. It’s the perfect healthy side dish or main dish and it’s packed with plant-based protein.
Plus you can enjoy this bean salad by the forkful or with tortilla chips, which is my favorite way! Make sure to try my Healthy Cowboy Caviar next!
Whether you enjoy this is as a hearty side dish or a light lunch, it’s going to leave you feeling full and satisfied. A 1.5 cup serving has an impressive 19 grams of protein and 11 grams of fiber.
This flavorful salad is perfect for meal prep lunches and easy to customize too. Choose your favorite beans and mix up the herbs and veggies to fit your mood.
Ingredients
- Beans: Cannellini beans, and garbanzo beans (aka chickpeas) are wonderful plant-based proteins and are an excellent source of fiber too.
- Edamame: Shelled edamame is one of my favorite plant-based proteins and works great in bean salads. One cup has 17 grams of protein!
- Fresh vegetables: Cucumber, cherry tomatoes and sweet onion add a great crunch to this delicious salad. You could also use red onion, green onions, and even add peppers for extra veggies.
- Fresh herbs: This calls for fresh parsley but you could swap in dill or chives as well for more herby flavor.
- Kalamata olives: These olives are full of healthy fats and tasty salty goodness.
- Feta cheese: Another great salty flavor and good source of protein for this yummy Mediterranean bean salad.
Dressing ingredients
- White balsamic vinegar: A little milder and sweeter than classic balsamic vinegar, the white version adds flavor and acidity without taking over the dish. White wine vinegar or red wine vinegar works well too.
- Lemon juice: Lemon is another bright acidic flavor to keep this salad light.
- Olive oil: Extra virgin olive oil adds healthy fats to help absorb vitamins from all those veggies and adds a smoothness to the dressing.
- Honey: Adding honey adds the perfect amount of sweetness to balance this dressing. Maple syrup would work as well.
- Dijon mustard: Dijon mustard adds a little tangy flavor and helps hold the dressing together.
- Garlic: A clove of fresh garlic adds so much flavor and a tiny bit of spice. I like to use a garlic microplane for dressings! You can also sub in garlic powder.
- Italian seasoning + salt: These seasonings are just enough to compliment the natural flavors of the beans and veggies without being overpowering.
How to make high protein bean salad
Step 1: In a large bowl add cannellini beans, chickpeas, edamame, cucumber, sweet onion, tomatoes, olives, feta cheese and parsley.
Step 2: In a small bowl, add all dressing ingredients and whisk thoroughly until combined.
Step 3: Pour dressing over the bean and veggie mixture.
Step 4: Toss salad gently until combined. Add additional salt and black pepper to taste.
How to store
Store leftovers in an airtight container in the fridge for up to 4 days. Shake up to redistribute the dressing before serving.
Jamie’s Tip
Recipe Tip
If you’re making this for meal prep, make sure to give it a toss before eating! The dressing tends to settle when it’s stored, so be sure to give your salad a quick mix or freshen it up with a squeeze of fresh lemon, a splash of white wine vinegar, or a drizzle of fresh dressing.
Variations
- Use whatever combination of beans you want – pinto beans, red kidney beans, navy beans or great northern beans, even black beans or lima beans.
- Swap the lemon juice for lime juice, add cilantro instead of parsley and use Cotija cheese instead of feta for a Mexican-inspired version.
- Add more fresh herbs – basil, chives or a small amount of thyme or fresh oregano would all taste great.
- Use any cubed cheese you like, cheddar is always my go-to!
- More veggies is always a great choice – chopped bell peppers, shredded carrots, fresh green beans or yellow wax beans. Or serve over leafy greens!
- Try a vegan bean salad – swap out the feta for your favorite vegan cheese. You can even add a few tablespoons of vegan mayo for a creamy version.
- Turn it into a pasta salad – for more fiber and protein add 1-2 cups of cooked chickpea pasta or brown rice.
- Make it spicy – add red pepper flakes for a little bit of heat.
More bean salad recipes
High Protein Bean Salad
Ingredients
- 1 can cannellini beans, rinsed and drained
- 1 can chickpeas, rinsed and drained
- 1.5 cups shelled edamame, cooked and cooled
- 1 cup cucumber, diced
- 1/2 cup sweet onion, diced
- 1.5 cups cherry tomatoes, quartered
- 1/2 cup kalamata olives, chopped
- 1 cup feta cheese, crumbled or diced from a block
- 1/3 cup parsley, finely chopped
Dressing
- 2 tbsp white balsamic vinegar, or white wine vinegar
- 2 tbsp fresh lemon juice
- 1/4 cup olive oil
- 1/2 tbsp honey
- 1 clove garlic, finely minced or microplaned
- 1 tsp dijon mustard
- 1 tsp Italian seasoning
- 1/2 tsp salt
Instructions
- In a large bowl add cannellini beans, chickpeas, edamame, cucumber, sweet onion, tomatoes, olives, feta cheese and parsley.
- In a small bowl, add all dressing ingredients and whisk thoroughly until combined.
- Pour dressing over the bean and veggie mixture and toss gently until combined. Add additional salt and pepper to taste.
Nutrition
Nutrition information is automatically calculated and should only be used as an estimate.
Food photography by Marie-Catherine Dubé
