Dense Bean Salad (High Protein)

This high protein bean salad is your go-to for a quick, healthy, and budget-friendly meal that’s packed with flavor, fiber, and energy.

For more wholesome salad recipes, check out our Mediterranean chopped salad, kale quinoa salad, Greek pasta salad, and orzo salad.

Some days are just too busy for complicated cooking — and that’s when this fiber rich salad comes to the rescue 🥗. Louise and I often make it on hectic weekdays when we need something nutritious, quick, and affordable without sacrificing flavor. Packed with chickpeas, black beans, and cannellini beans, it’s a high protein bean salad that keeps you full and energized, all while being naturally low in saturated fat for a healthier heart ❤️.

This recipe is a true weeknight hero: no cooking required, ready in minutes, and easy to customize with whatever vegetables or herbs you have on hand. You can prepare it in the morning, stash it in the fridge, and enjoy it for lunch or dinner — it’s the ideal meal prep bean salad that saves you time and money.

Plus, it’s colorful, satisfying, and keeps well for days, so you can grab a portion whenever hunger strikes 🍋. Healthy, budget-friendly, and delicious — this is the kind of recipe that makes busy life a little easier.

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Chickpeas: canned for convenience, or cook from dry for a softer texture. Swap with lentils for a fiber rich salad.
• Black beans: add earthy flavor and color contrast. Kidney beans or pinto beans work well too.
• Cannellini beans: creamy and mild; substitute with great northern beans or butter beans.
• Cherry tomatoes: sweet and juicy; grape tomatoes or diced heirloom tomatoes are perfect too, especially for a healthy picnic salad.
• Cucumber: refreshing crunch; zucchini or celery can give a similar bite.
• Bell pepper: use any color for sweetness and crunch; roasted peppers add a smoky twist.
• Scallions: mild onion flavor; red onion or chives are great substitutes.
• Flat-leaf parsley: fresh, herbal lift; basil, cilantro, or dill change the flavor profile beautifully.
• Feta cheese: salty and creamy; try goat cheese, shredded mozzarella, or omit for a vegan vegetarian protein salad.
• Dressing: extra virgin olive oil, lemon juice and zest, apple cider vinegar, dried oregano, honey, mustard, salt, and black pepper.

In a large mixing bowl, whisk together olive oil, lemon juice, apple cider vinegar, oregano, salt, and pepper. If you like a touch of sweetness, add honey. For extra tang, stir in Dijon mustard.

Whisk until the dressing looks smooth and creamy. This flavorful base will bring the whole high protein bean salad together.

Step 2 – Marinate the Beans

Drain and rinse chickpeas, black beans, and cannellini beans under cold water. Add them straight into the bowl with the dressing. Toss well so every bean is coated.

Let them sit while you chop the vegetables — this quick marinating step helps remove the canned taste and deepens flavor.

Chop tomatoes, cucumber, bell pepper, and scallions into bite-sized pieces. Add them to the bowl along with fresh parsley. Crumble feta cheese on top, or use your favorite swap to make it dairy-free. This mix of colorful vegetables makes the salad fresh, crunchy, and perfect for a no cook summer salad.

Step 4 – Toss and Serve

Mix everything together until the dressing coats every ingredient. Taste and adjust seasoning with more salt, pepper, or lemon juice. Serve right away for a quick lunch, or chill for 30 minutes to let the flavors blend. This salad keeps well in the fridge, making it great for meal prep or picnics.

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If you tried this dense bean salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!