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Dense bean salad recipe card – high-protein bean salad from Flexible Feasts

Dense Bean Salad

A high-protein meal prep salad combining three beans, lean chicken breast, and a creamy Greek yogurt dressing. Portion into 5 containers for the week.
Prep Time 25 minutes
Total Time 25 minutes
Servings: 5 servings
Course: Salads
Cuisine: Mediterranean
Calories: 520

Ingredients
  

Salad
  • 1 can (15 oz) chickpeas, drained
  • 1 can (15 oz) cannellini beans, drained
  • 1 can (15 oz) black beans, drained
  • 1 can (12.5 oz) canned chicken breast
  • 1 large cucumber diced
  • 1 red bell pepper diced
  • 1/4 small red onion thinly sliced
  • 1 cup cherry tomatoes halved
  • 1/2 cup feta cheese
  • Juice of 1 half a lemon
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Dressing
  • 1/4 cup olive oil
  • 3/4 cup plain Greek yogurt
  • 1 tablespoon minced garlic
  • 1 ½ teaspoons apple cider vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Juice of 1 half a lemon

Directions
 

  1. Portion your salad evenly into 5 meal prep containers.
  2. Important note before starting, be sure to pat dry all of your ingredients as best as possible. It will help keep the moisture down and reduce sogginess.
  3. Drain and rinse your chickpeas, cannellini beans, and black beans.
  4. Drain your canned chicken. Add all four to a large mixing bowl.
  5. Dice your cucumber and red bell pepper into bite-sized pieces.
  6. Thinly slice your red onion.
  7. Halve your cherry tomatoes.
  8. Add everything to the bowl.
  9. Crumble in your feta cheese, then season with salt and black pepper.
  10. Give everything a gentle toss to combine and set the bowl aside.
  11. Make your dressing. Add the Greek yogurt, olive oil, lemon juice, vinegar, grated garlic, and dried oregano to a small bowl. Whisk until smooth and well combined.
  12. Taste and adjust. Add more salt, lemon juice, or oregano if needed.
  13. Store your dressing in a mason jar. Add to your salad when you are ready to eat it.
  14. Portion your salad evenly into 5 meal prep containers. Seal and refrigerate for at least 1 hour before eating — the flavors get better the longer it sits.
  15. Store in the fridge for up to 5 days. This salad is great on its own, scooped into a wrap, or served over a bed of greens for extra volume.

Video

Notes

Store the dressing separately in a mason jar and add to your salad just before eating to keep it from getting soggy.