Dense Bean Salad Lemon Chicken (Print Version)

High-protein salad with chickpeas, navy beans, shredded chicken and lemon-dill dressing, perfect for a fresh meal.

# What You’ll Need:

→ 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 (approximately 12 oz)
04 - 1 tablespoon olive oil
05 - Salt, to taste
06 - Freshly ground black pepper, to taste

→ Vegetables

07 - 1 small red onion, finely diced
08 - 1 cup cherry tomatoes (about 150 g), halved
09 - 1 small cucumber, diced
10 - 1/4 cup fresh dill (about 0.4 oz), chopped

→ Lemon-Dill Dressing

11 - 1/4 cup extra-virgin olive oil (60 ml)
12 - 2 tablespoons fresh lemon juice
13 - 1 teaspoon Dijon mustard
14 - 1 garlic clove, minced
15 - 1 teaspoon honey
16 - 1 tablespoon fresh dill, finely chopped
17 - 1/2 teaspoon salt
18 - 1/4 teaspoon freshly ground black pepper

# How-To Steps:

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

# Expert Hints:

01 -
  • It holds up beautifully in the fridge for days, so you can make it once and eat it all week without it getting soggy.
  • The lemon-dill dressing is bright and herby without being heavy, and it clings to every bean and bite of chicken.
  • You get that satisfying fullness from all the protein and fiber, but it never feels like youre weighing yourself down.
02 -
  • Don't skip rinsing the beans, the starchy liquid they come in can make the salad taste dull and slimy.
  • Let the chicken rest after baking or it will be dry and tough to shred, five minutes is enough.
  • The dressing tastes better if you make it first and let the garlic sit in the lemon juice for a few minutes while you prep everything else.
03 -
  • If you're short on time, use a rotisserie chicken and skip the baking step entirely.
  • Make a double batch of the dressing and keep it in a jar in the fridge, it's incredible on roasted vegetables and grain bowls too.
  • For meal prep, keep the dressing separate until you're ready to eat so the salad stays crisp and fresh all week.
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