Dense Bean Salad with Chicken (Print View)

High-protein salad with chickpeas, navy beans, shredded chicken, and zesty lemon-dill dressing.

# Ingredient List:

→ Beans & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 can (15 oz) navy beans, drained and rinsed

→ Chicken

03 - 2 boneless, skinless chicken breasts (12 oz)
04 - 1 tablespoon olive oil
05 - Salt and freshly ground black pepper, to taste

→ Vegetables

06 - 1 small red onion, finely diced
07 - 1 cup cherry tomatoes, halved
08 - 1 small cucumber, diced
09 - 1/4 cup fresh dill, chopped

→ Lemon-Dill Dressing

10 - 1/4 cup extra-virgin olive oil
11 - 2 tablespoons fresh lemon juice
12 - 1 teaspoon Dijon mustard
13 - 1 garlic clove, minced
14 - 1 teaspoon honey
15 - 1 tablespoon fresh dill, finely chopped
16 - 1/2 teaspoon salt
17 - 1/4 teaspoon freshly ground black pepper

# Directions:

01 - Preheat oven to 400°F. Rub chicken breasts with olive oil, season with salt and pepper, and place on a baking sheet. Bake for 18 to 20 minutes until cooked through. Let cool, then shred with two forks.
02 - In a large bowl, mix chickpeas, navy beans, red onion, cherry tomatoes, cucumber, and 1/4 cup fresh dill.
03 - In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, honey, 1 tablespoon dill, salt, and pepper until emulsified.
04 - Add shredded chicken to the bean mixture. Pour the lemon-dill dressing over the salad and toss gently to combine.
05 - Taste and adjust seasoning with additional salt, pepper, or lemon juice as desired. Serve chilled or at room temperature.

# Expert Tips:

01 -
  • It's protein-packed enough to actually keep you full, not the salad kind that leaves you hungry an hour later.
  • The lemon-dill dressing tastes like you fussed, but it's genuinely just a jar and a shake away.
  • You can make it in 40 minutes, taste it warm, or chill it and eat it all week without it getting soggy.
02 -
  • Overcooked chicken will shred into tough, stringy pieces that no dressing can fix—set a timer and trust it.
  • Rinsing your canned beans removes the thick liquid that makes them taste metallic, and it's the difference between tasting fresh and tasting like a can.
03 -
  • Make the dressing in a jar with a tight-fitting lid so you can shake it in the morning and it's ready to pour—no whisking required when you're hungry.
  • Add the chicken just before serving if you're making this ahead; it stays moister and doesn't dry out sitting in the dressing.
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