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Dense Bean Chicken Salad

Dense Bean Chicken Salad

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  • Author: Maria
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: Stovetop
  • Cuisine: American

Description

This Dense Bean Chicken Salad is a nutrient-packed, protein-rich meal perfect for busy days. Made with tender pesto-seasoned chicken, fresh vegetables, and a flavorful Dijon dressing, it’s a great healthy recipe for meal prep. Enjoy this easy dinner recipe fresh or let the flavors meld overnight for an even better taste. Ideal for spring meals or a high-protein meal that keeps you full!


Ingredients

Units Scale

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

  • Swap iceberg lettuce for spinach or kale for extra nutrients.
  • Substitute mozzarella with feta for a tangy twist.

 

  • To make it vegetarian, replace chicken with chickpeas or tofu.

Nutrition

  • Serving Size: 1 serving
  • Calories: 320 kcal
  • Sugar: 6g
  • Sodium: 420mg
  • Fat: 18g
  • Saturated Fat: 4g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 22 g
  • Fiber: 5g
  • Protein: 26g
  • Cholesterol: 50mg