Dense bean salad makes for a delicious high-protein and high-fiber meal

Name: Dense bean salad makes for a delicious high-protein and high-fiber meal
Prep time: 20 min
Total time: 20 min
Ingredients: 1 unit 15 oz can great northern beans, rinsed and drained; 1 unit 15 oz can cannellini beans, rinsed and drained; 5 cup kale, shredded with stems removed; 1 cup pitted black olives, drained and chopped; 1 cup green olives, drained and chopped; ¼ cup sun-dried tomatoes, drained and thinly sliced; ½ cup banana peppers, thinly sliced; 2 tbsp capers, drained; 2 tbsp parsley leaves, chopped; 3 unit green onions, thinly sliced; 1 cup feta cheese, cut into small pieces; 1-2 lb grilled chicken strips; 4 tbsp extra virgin olive oil; 4 tbsp red wine vinegar; 2 tbsp pure maple syrup; 1 tbsp dried oregano; ¼ tsp salt; unit Black pepper, to taste

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High Protein Meal Prep Mediterranean No Cook Potlucks Weeknight Meals

About this recipe

Dense bean salads are a great way to get protein and fiber in your diet.

This recipe, named the Queen Bean Salad, uses great northern beans and cannellini beans as the base, with kale for extra fiber and chicken for extra protein. A variety of inclusions makes this salad extra delicious, including black and green olives, sun-dried tomatoes, banana peppers, capers, parsley, green onion and feta cheese. A homemade vinaigrette adds brightness and tang.

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Make sure to use tongs to toss the salad so that you don’t smash the soft beans. As the salad sits in the fridge, the kale will shrink down.

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Maple Oregano Vinaigrette

4 tbsp extra virgin olive oil
4 tbsp red wine vinegar
2 tbsp pure maple syrup
1 tbsp dried oregano
¼ tsp salt
Black pepper, to taste

Directions

Queen Bean Salad

Combine the great northern beans, cannellini beans, kale, black olives, green olives, sun-dried tomatoes, banana peppers, capers, parsley, green onions, feta cheese and grilled chicken in a large mixing bowl.
TIP: Use tongs when mixing to avoid crushing the beans.
Prepare the dressing and pour it over the salad.
Toss gently until all ingredients are evenly coated.
TIP: The kale will soften and shrink slightly as the salad rests.
Serve immediately or refrigerate.
TIP: This salad keeps well for several days and is ideal for meal prep.

Maple Oregano Vinaigrette

Combine olive oil, red wine vinegar, maple syrup, oregano, salt and black pepper in a small food processor or blender.
Blend until fully combined and emulsified.
TIP: Taste and adjust seasoning before dressing the salad.

Published: July 30, 2026

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