Name: Dense White Bean Salad with Grilled Chicken
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: American
Ingredients: 1 teaspoon dill; 1 teaspoon kosher salt; 1/2 teaspoon garlic powder; 1/2 teaspoon ground black pepper; 1 clove garlic, crushed; 1/4 cup olive oil; 1 lemon, juice and zest; 1 teaspoon Dijon mustard; 1/4 teaspoon kosher salt; 1 pound chicken thighs; 2 14-ounce can great northern beans, cannellini, or similar white beans; 1/4 red onion thinly sliced; 1/4 cup Parmesan cheese, grated; 1 tablespoon parsley, chopped; 2 green onions, thinly sliced

This Dense White Bean Salad with Grilled Chicken is a hearty, protein-packed dish featuring tender grilled chicken, creamy white beans, and a zesty lemon dressing. It’s quick to make, full of fresh flavor, and perfect for a satisfying lunch or dinner.

Bowl with dense white bean salad and grilled chicken garnished with parsley.

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White Bean Salad Recipe with Grilled Chicken and Lemon Dressing

When the weather is warm or you’re in the mood for something hearty yet refreshing, this Dense White Bean Salad with Grilled Chicken hits all the right notes. It’s a satisfying mix of tender grilled chicken, creamy white beans, and crunchy fresh vegetables, all tossed in a zesty lemon dressing. Whether you’re prepping lunch for the week or looking for a flavorful dinner that won’t leave you feeling weighed down, this dish delivers on taste, texture, and nutrition.

This salad is the perfect balance between light and filling. It’s protein-packed, full of fiber, and brightened by citrus and herbs. Plus, it comes together in just about 25 minutes, making it a go-to for busy weeknights.

Ingredients

Chicken Thighs (Boneless and Skinless) – Chicken thighs are juicy and flavorful, especially when grilled. They hold up well in the dense salad and stay tender if you choose to serve the salad cold.
White Beans (Canned) – Great Northern or cannellini beans are creamy, mild in flavor, and packed with plant-based protein. You can also use navy beans or any other small white bean.
Red Onion – Adds a sharp bite and a pop of color. Thinly slicing the onion helps to ensure that the flavor doesn’t overpower the other ingredients in the salad.
Parmesan Cheese – This adds a nice salty flavor to the salad. Plus the freshly grated Parmesan melts slightly into the warm chicken which takes the flavors all up another notch.
Parsley – Fresh parsley adds a burst of brightness and a touch of green.
Green Onions/Scallions – These provide a mild onion flavor that’s less intense than red onion, plus a bit of crunch and color.
Garlic – We are using the garlic clove to infuse the dressing, this way the raw garlic doesn’t overpower the rest of the dish.
Olive Oil – The base of the dressing, use good-quality extra virgin olive oil for the best flavor.
Fresh Lemon – You will be using the zest and the juice to flavor the salad. Both elements bring a brightness to the dish.
Dijon Mustard – Helps emulsify the dressing and adds a subtle tang and depth of flavor.
Kosher Salt – Used for both the dressing and chicken rub, if you don’t have kosher salt use sea salt as a substitute.
Dried Dill – A savory herb with a slightly citrusy flavor that pairs well with lemon and beans.
Garlic Powder – Adds an extra layer of garlicky depth without being too strong.
Ground Black Pepper – For a little kick and complexity.

Instructions for Making Dense White Bean Salad

This salad comes together in three main parts: making the dressing, grilling the chicken, and assembling the salad.

In a jar or bowl, combine the crushed garlic, olive oil, lemon zest and juice, Dijon mustard, and kosher salt. Shake well or whisk vigorously until emulsified. Set aside and let the garlic infuse the dressing while you prep the rest.

In a small bowl, mix together the dried dill, kosher salt, garlic powder, and black pepper. Sprinkle the rub evenly over the chicken thighs, pressing gently to help the spices stick.

Preheat your grill to medium-high heat. Once hot, place the chicken thighs on the grill and cook for 5 minutes. Flip and cook another 5 minutes, then flip one final time and cook until the internal temperature reaches 165°F — usually about 15 minutes total. Transfer the chicken to a clean plate and let it rest for 5 minutes.

In a large mixing bowl, combine the drained white beans, thinly sliced red onion, grated Parmesan, chopped parsley, and sliced green onions.

Once the chicken has rested, slice it into bite-sized pieces. Add it to the salad bowl with the beans and vegetables.

Remove the crushed garlic clove from the dressing and pour the dressing over the salad. Toss well to combine all the ingredients thoroughly.

You can serve this salad warm right away or chill it for later. It tastes even better after a few hours in the fridge as the flavors meld together.

tips, tricks and questions

Can I use chicken breasts instead of thighs?
Yes! Just be mindful that chicken breasts cook faster and can dry out more easily. Grill until they reach 165°F and rest before slicing.

Is this salad good for meal prep?
Absolutely. It stores well in the fridge for 2–3 days and can be eaten cold or room temperature.

What can I use instead of white beans?
Chickpeas or a mix of your favorite legumes work well. Just be sure they’re fully cooked and drained.

Can I make it vegetarian?
Yes! Omit the chicken and try adding grilled tofu, roasted chickpeas, or even a hard-boiled egg for protein.

Why is it called dense bean salad? And are dense bean salads good for you?

Dense beans salads are named so because they are salads made without lettuce greens, this gives them a dense feel opposed to a salad with greens. And yes dense bean salads are typically healthy as they feature many ingredients that are good for you like beans, olive oil, fresh fillings, and in this case protein-rich chicken.

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Yield: 4 servings