This nutrient-dense bean and chicken salad is the perfect make-ahead meal prep for busy days. Packed with protein, fiber, and flavor, it lasts up to five days in the fridge!
Beans are having their moment, and I’m here for it. They’re packed with fiber, protein, and nutrients—making them the ultimate ingredient for a satisfying meal. If you’re looking for a lunch that’s easy to prep, nutrient-dense, and actually gets better as the days go on, this Dense Bean Chicken Salad is it.
This salad is less of a strict recipe and more of a formula. That means you can swap in whatever similar ingredients you have on hand and still end up with something delicious. Plus, it lasts beautifully in the fridge for up to five days, making it the ideal meal prep staple.
What You’ll Need
Protein
I used chicken cutlets seasoned with pesto, salt, pepper, and all-purpose seasoning, but you could easily swap in grilled shrimp, salmon, or even roasted tofu.
The Salad Base
- White beans – Creamy, mild, and packed with protein. Any variety works!
- Red bell pepper – Adds crunch and natural sweetness.
- English cucumber – Crisp and refreshing.
- Cherry tomatoes – Juicy, slightly sweet, and full of flavor.
- Red onion – A little bite for balance.
- Shredded carrots – Subtle sweetness and extra crunch.
- Fresh parsley – Bright and herbaceous.
- Banana peppers – Tangy, a little spicy, and full of personality.
- Iceberg lettuce – Classic and crisp.
- Mozzarella cheese – Adds a creamy, mild contrast.
The Dressing
The secret to this salad? The simple but bold dressing that ties everything together. It’s a blend of:
- Olive oil
- Honey – Just a touch for balance.
- Dijon mustard – Adds a little zing.
- Lemon juice – Bright and fresh.
- Garlic Paste
- Salt & pepper – To taste.
How to Make It
- Cook the chicken – Pan-sear or grill your chicken cutlets until golden and juicy. Let them rest before slicing.
- Chop everything – Dice your veggies, slice the chicken, and toss everything into a large bowl.
- Make the dressing – Whisk together the olive oil, honey, Dijon mustard, lemon juice, salt, and pepper.
- Assemble & store – Pour the dressing over the salad, toss to coat, and store in an airtight container.
Dense Bean Chicken Salad
Ingredients
For the Chicken:
- 3 chicken cutlets
- 1 tbsp pesto
- Salt & pepper to taste
- 1 tsp all-purpose seasoning
For the Salad:
- 1 can white beans drained and rinsed
- 1 red bell pepper diced
- 1 large English cucumber diced
- 1 cup cherry tomatoes halved
- 1/4 red onion diced
- 1/2 cup shredded carrots
- 1/4 cup fresh parsley chopped
- 1/4 cup banana peppers chopped
- 2 cups iceberg lettuce chopped
- 1/2 cup mozzarella cheese shredded
For the Dressing:
- 1/4 cup olive oil
- 2 tbsp honey
- 2 tbsp Dijon mustard
- Juice of 1/2 lemon
- 1 tbsp garlic paste
- Salt & pepper to taste
Instructions
- Cook the Chicken – Season the chicken cutlets with pesto, salt, pepper, and all-purpose seasoning. Cook in a pan over medium heat for 3-4 minutes per side until golden and fully cooked. Let rest, then slice into strips.
- Chop & Prep – Dice all vegetables and add them to a large bowl along with the white beans, banana peppers, and mozzarella cheese.
- Make the Dressing – In a small bowl, whisk together olive oil, honey, Dijon mustard, lemon juice, garlic, salt, and pepper.
- Assemble – Add the sliced chicken to the salad. Pour the dressing over the top and toss everything together until well combined.
- Store & Serve – Enjoy immediately or store in an airtight container in the fridge for up to 5 days. The flavors will deepen over time, making it even better the next day!
Notes
Why You’ll Love It
✔ Meal prep magic – This salad only gets better with time, making it perfect for busy weeks.
✔ Super satisfying – The combination of protein, fiber, and healthy fats keeps you full.
✔ Completely customizable – Swap ingredients based on what you love or have on hand.
Make it once, and you’ll be hooked. Tag me @natashagreene on Instagram when you make it—I’d love to see your version!
