Dense bean salads have completely revolutionized my meal prep routine, and I have Violet Witchel to thank for that.
They really are the ultimate prepable lunch. Super easy to make, often no cook, and they hold up great in the fridge. Not to mention they have plenty of protein and fiber to keep you full all afternoon long.
This High-Protein Mediterranean Dense Bean Salad is a classic. Chickpeas and butter beans form the base, with roasted red pepper, artichoke hearts, Kalamata olives, fresh herbs, all tossed in a garlicky lemon dressing.
You really can’t forget the fried halloumi cubes on top, because they are definitely the star of the show.
All in, you’ve got 30 grams of protein per serving. 15 grams of fiber, which is more than half the daily target of 25 grams for women, btw. And it only takes about 20 minutes to prep. Lunch sorted for the week.
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Why You’ll Love It
- 30 grams of protein per serving, even though this is completely vegetarian. Between the halloumi, beans, and hemp hearts, there’s plenty of protein to keep you full and satisfied all afternoon long.
- 15 grams of fiber per serving, which is more than half the daily target for women.
- 20 minutes from start to finish, including frying the halloumi cubes.
- Built for meal prep. Tastes even better on day two or three as the flavors marinate.
- Totally customizable. Add what you love, swap what you don’t. This salad is meant to be made your own.
Loved this? Give my Italian Grinder Bean Salad a try next. Garbanzo beans, white beans, turkey, salami, and provolone tossed in a creamy Greek yogurt dressing.
Key Ingredients
Nothing fancy, but this Mediterranean dense bean salad is packed with all the good stuff.
- Chickpeas and Butter Beans. The base of this dense bean salad. Chickpeas bring that nutty bite, while butter beans bring the creaminess. If you can’t find butter beans, feel free to swap for cannellini or navy beans.
- Fried Halloumi Cubes. A salty, chewy cheese that’s high in protein and holds its shape when fried. It’s almost like a crouton in this Mediterranean salad. If you’re dairy-free, you can totally go with crispy tofu cubes instead.
- Hemp Hearts. A small handful adds a boost of protein without changing the flavor, plus they bring healthy fats. If they’re not your jam, feel free to leave them out.
- Allllll the Veggies. Between the cherry tomatoes, Persian cucumbers, bell pepper, artichoke hearts, Kalamata olives, and red onion, you’re getting tons of veggies and several servings in one meal.
- Fresh Herbs. I like a combination of parsley and fresh oregano, but you can go with one or the other, swap for your favorite herb, or even sub dried.
- Garlicky Lemon Dressing. This is what brings it all together. It’s basically a classic vinaigrette, but with three grated garlic cloves and some chili flakes for a bit of punch.
Looking for more meal prep ideas? Check out 29 High-Protein Cold Lunches for Work each with 30+ grams of protein per serving.
How to Make It
This salad is super easy to make. All it comes down to is frying up the halloumi, chopping your veggies, and tossing everything in the garlicky lemon dressing.
Fry the halloumi
Cube up a block of halloumi, pat dry, and then sear in a nonstick skillet until golden on all sides. Set aside while you make the rest of the salad.
Mix up the dressing
Olive oil, red wine vinegar, lots of lemon zest and juice, dijon, and a good amount of grated garlic and chili flakes. To make things easy, throw it all in a jar and shake it up.
Chop and combine
Drain and rinse your beans, then chop up all your veggies and toss them in a big bowl together.
Dress and toss
Add your fresh herbs and hemp hearts. Pour the dressing over, then toss until everything is well coated. Top each bowl with the fried halloumi cubes right before eating.
Looking for more dense bean salad recipes? My Chinese Chicken Dense Bean Salad is a must-try! It combines butter beans, edamame, crunchy red and napa cabbage, shredded rotisserie chicken, and sweet mandarin segments tossed in a ginger soy dressing.
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Victoria’s Tips
The salad is pretty foolproof, but here are my tips to ensure you get the best possible result.
- Use high-quality beans. I have to admit it took me way too long to learn this lesson, and I really did believe that all beans were created equal. But after blind taste testing several different brands, I realized that quality does matter here. You’ll get a better flavor and texture. I like both Eden and Goya.
- Season generously with salt. Beans love salt, and this salad is going to taste so much better if it’s seasoned generously.
- Don’t skip the marinating time. 30 minutes is the bare minimum, but overnight makes them even better. The dressing soaks into the beans, and all the flavors come together.
- Add what you love, skip what you don’t. This recipe is meant to be flexible. Hate raw onion? Totally fine to skip it. Have asparagus in the fridge that needs to be used up? Chop it up and put it in.
Swaps & Variations
This recipe is made to be customizable. Here are a couple of suggestions:
Storage & Meal Prep
This salad is designed to be stored and eaten throughout the week.
Throw it into an airtight container and it’ll last in the fridge for up to 5 days.
Keep the fried halloumi separate so it doesn’t get soggy, and top just before eating. You can even reheat the halloumi cubes in an air fryer or pan if you want them warm and extra crunchy.
FAQ
A dense bean salad is a lettuce-free salad with a base of beans plus a bunch of chopped veggies, protein, and a dressing. The “dense” part means it’s substantial enough to be a full meal, and skipping the lettuce means it holds up in the fridge for days without going wilted. The trend started with TikTok creator Violet Witchel.
Yep, every ingredient in this dense bean salad is naturally gluten-free. If you’re celiac, make sure to double-check your ingredient labels, because sometimes brands process in shared facilities.
No, the salad isn’t really freezer-friendly. The fresh veggies will lose their texture once frozen and thawed, and it will become a big watery mess. The good news is it lasts really well in the fridge for up to 5 days.
Totally, you’ve got a bunch of options. You can sub the butter beans for lupini beans. Add even more halloumi and hemp hearts. Or you can add another kind of protein like diced chicken breast or even sliced salami.
High-Protein Mediterranean Dense Bean Salad
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Ingredients
Instructions
- Prep the beans. Drain and rinse 2 cans chickpeas and 1 can butter beans, then let them sit in the colander for a couple of minutes so any extra water drips off. Add to a large mixing bowl.
- Fry the halloumi. Pat 9 oz cubed halloumi dry with a paper towel. Heat a nonstick skillet over medium-high heat (no oil needed, the halloumi releases its own fat as it cooks). Add the cubes in a single layer and cook for 1 to 2 minutes per side, turning to brown 2 to 3 sides until golden. Transfer to a plate and let cool.
- Make the dressing. In a small bowl or jar, whisk together ¼ cup extra virgin olive oil, ¼ cup red wine vinegar, 1 lemon, juice & zest, 1 tbsp Dijon mustard, 3 garlic cloves (grated), ¼ tsp chili flakes (if using), and ½ tsp salt. Set aside while you prep the salad.
- Add the produce. To the bowl with the beans, add 1 cups halved cherry tomatoes, 1 cups diced Persian or mini cucumbers, 1 diced yellow bell pepper, ½ cup diced jarred roasted red peppers, ½ cup roughly chopped artichoke hearts, ½ cup pitted Kalamata olives (halved), and ½ cup finely diced red onion.Mix in ½ cup chopped fresh parsley, ¼ cup chopped fresh oregano, and ⅓ cup hemp hearts.
- Dress and toss. Pour the dressing over the salad and toss gently until everything is evenly coated.For the best flavor, cover and chill for at least 30 minutes before serving. It tastes even better on day two and three.
- Top and serve. Divide the salad into bowls (or meal prep containers) and top each portion with the fried halloumi cubes right before eating. Serve the halloumi cold, at room temp, or quickly reheated in a dry skillet for 1 to 2 minutes.
Nutrition
Notes
- Drain the beans well. Letting the beans sit in the colander for a couple of minutes after rinsing keeps the salad from getting watery.
- Grate the garlic, don’t mince. Grating the garlic intensifies the flavor and disperses it evenly through the whole salad.
- Hemp heart swaps. No hemp hearts? Just skip it. They are healthy fats and an extra boost of protein, but are not necessary for flavor.
- Fresh herb swaps. No fresh oregano? Use 1 tablespoon dried, or sub fresh basil, dill, or mint.
Get Your FREE 7-Day High-Protein Meal Plan
Struggling to eat enough protein? I'll send you a full week of meals with the shopping list.
You'll also get my new meal plan every Saturday. Unsubscribe anytime.
More Recipes To Try
- The 13 Best High-Protein Salad Recipes to Keep You Full
- 14 Healthy High-Protein Chicken Salad Recipes
- 7 Cheap High-Protein Meal Prep Lunch Ideas (30g+ Protein Each)
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So SO good.
Very good! Fast, easy and the leftover makes a great lunch the next day.
Very happy to hear you enjoyed it!