White Bean Salad
This easy white bean salad is packed with fiber and perfect if you’re trying to eat more high-protein vegetarian meals. Serve it as a side dish or increase the portion for a light lunch.
When life gets busy, having a go-to salad recipe that’s packed with protein and fresh flavors and takes just 15 minutes to prepare is a game-changer. This White Bean Salad is exactly that—simple, satisfying, and bursting with Mediterranean- inspired ingredients. Whether you’re looking for a light lunch, a quick meal-prep option, or a flavorful side dish, this salad checks all the boxes. It’s also great for anti-inflammatory diets because it’s gluten-free and dairy free!
Why You’ll Love This White Bean Salad
- Minimal Prep: No cooking required (except for the eggs, which you can prep in advance!).
- High in Protein & Fiber: The white beans and eggs make this meal filling.
- Versatile: Enjoy it on its own or as a side with your favorite protein.
- Dietary Restrictions: Weight Watchers-friendly, vegetarian, gluten-free, high-protein, high-fiber, Mediterranean diet-friendly, dairy-free, and anti- inflammatory
WHAT YOU’LL NEED
Here are all the white bean salad ingredients. See the recipe below for the exact measurements.
- Cannellini Beans, also called white kidney beans, are a white bean common in Mediterranean cuisine. They are loaded with protein and fiber.
- Campari Tomatoes are on the vine and larger than a cherry or grape tomato.
- English Cucumbers are long, thin cucumbers with fewer seeds than regular ones.
- Red Onion contains quercetin, an antioxidant that can fight inflammation and boost immune function.
- Fresh Herbs: Chopped sage, oregano, basil, mint, or chives for freshness, or use a combination.
- Manzanilla Olives are a green Spanish olive, rich in vitamin E and antioxidants.
- Eggs provide additional protein. I have instructions for air fryer hard boiled eggs and Instant Pot hard boiled eggs. And here are directions for making them on the stove.
- White Bean Salad Dressing: Lemon juice and zest, extra virgin olive oil, kosher salt, black pepper
How to Make White Bean Salad
This white bean salad couldn’t be simpler! Just chop and mix everything, then enjoy! See the recipe card at the bottom for printable directions.
Pro Tips
- If you can’t find cannellini beans, use great northern beans.
- For an extra boost of protein, add grilled shrimp or canned tuna.
- Swap Campari with grape or cherry tomatoes.
- Substitute the English cucumber with a Persian or regular cucumber.
- If you don’t have Manzanilla olives, swap them for kalamata or your favorite variety.
- Use any mix of herbs, such as basil, parsley, or dill.
- If you have an egg allergy, omit them.
- Replace lemon juice with red wine or white wine vinegar.
Storage
This white bean salad is best eaten the same day you toss it, but it will last in the refrigerator for 2 to 3 days. If you want this as a meal prep lunch for 4, you can make jar salads by dividing 1/4 of the dressing and pouring the dressing on the bottom of 4 jars, followed by the beans, then the eggs, then the vegetables. Shake the jar when ready to eat. Store up to 4 days.
White Bean Salad Recipe
Cals:297 / Protein:14.5 / Carbs:38.5 /. Fat:10 /. Fiber:8
This easy white bean salad is packed with protein and perfect if you’re trying to eat more high-protein vegetarian dishes. Serve it as a side dish or increase the portion for a light lunch.
Course: Lunch, Meal Prep, Side Dish
Cuisine: American
Prep: 15 minutes mins / Cook: 15 minutes mins / Total: 30 minutes mins
Yield: 6 servings as a side dish
Serving Size: 1 cup1x2x3x
Ingredients
- ▢1 29-ounce can cannellini beans, drained and rinsed
- ▢1- pound container Campari tomatoes, roughly chopped
- ▢1 English cucumber, peeled and chopped
- ▢½ cup red onion, diced
- ▢6 tablespoons fresh sage leaves, basil, parsley, oregano, or dill, chopped (or a combo of each)
- ▢½ cup pitted Manzanilla olives, halved
- ▢3 hard-boiled eggs, roughly chopped
- ▢1 tablespoon lemon zest
- ▢3 tablespoons fresh lemon juice
- ▢2 tablespoons extra virgin olive oil
- ▢1 teaspoon kosher salt
- ▢¼ teaspoon freshly ground black pepper
Instructions
- In a large bowl, combine all ingredients. Gently mix until everything is well incorporated.
- Taste and adjust seasoning if needed.
- Serve immediately or refrigerate for up to 2 days for even more flavor.
Notes
As a main dish, this would serve 4, 1 1/2 cups each with over 21g protein.
If you want this as a meal prep lunch for 4, you can make jar salads by dividing 1/4 of the dressing and pouring the dressing on the bottom of 4 jars, followed by the beans, then the eggs, then the vegetables. Shake the jar when ready to eat.
Nutrition
Serving: 1 cup, Calories: 297 kcal, Carbohydrates: 38.5 g, Protein: 14.5 g, Fat: 10 g, Saturated Fat: 2.5 g, Cholesterol: 93.5 mg, Sodium: 870 mg, Fiber: 8 g, Sugar: 5 g