High Protein Bean Salad Recipe: 19g Protein Per Serving, Perfect for Meal Prep

If you’re looking for a delicious way to boost your protein intake without meat, this high protein bean salad recipe is your new go-to. As a registered dietitian, I’ve crafted this Mediterranean-inspired dish to be flavorful, filling, and incredibly versatile. Packed with 19 grams of plant-based protein and 11 grams of fiber per 1.5-cup serving, it’s perfect for meal prepping lunches that keep you energized throughout the week. Whether you’re scooping it with tortilla chips for a snack or enjoying it as a light main dish, this salad delivers on taste and nutrition.

Let’s dive into why this recipe stands out and how to make it your own.

Why You’ll Love This Bean Salad

Bean salads have been buzzing on social media for good reason—they’re simple, nutritious, and endlessly customizable. This version takes it up a notch with a Mediterranean twist, incorporating edamame for extra protein and kalamata olives for that briny kick.

It’s vegetarian, gluten-free, and ready in just 10 minutes, making it ideal for busy weeknights or batch cooking. According to research from the USDA FoodData Central, incorporating more legumes like beans and edamame into your diet can help with satiety and blood sugar control.

Plus, the vibrant mix of colors means you’re getting a rainbow of antioxidants from the veggies. Enjoy it chilled as a side to grilled chicken or as a standalone lunch—it’s flexible enough to fit any meal plan.

The Nutritional Power of Plant-Based Proteins

As a dietitian, I often recommend plant-based proteins for their complete amino acid profiles and heart-healthy benefits. In this salad, cannellini beans and chickpeas provide steady energy release, while edamame adds a whopping 17 grams of protein per cup.

Studies published in the Journal of Nutrition indicate that legume consumption is linked to lower cholesterol levels and improved gut health (Bays et al., 2016). The feta cheese contributes calcium and additional protein, and the olive oil dressing enhances absorption of fat-soluble vitamins like vitamin K from the parsley.

This combination not only satisfies hunger but supports sustainable weight management—perfect for those aiming for 20-30 grams of protein per meal.

Ingredients for the Salad

Gather these simple, mostly pantry-staple items to create this powerhouse dish. For the base:

• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 can (15 oz) chickpeas, rinsed and drained
• 1.5 cups shelled edamame, cooked and cooled
• 1 cup diced cucumber (English or Persian for less seeds)
• 1/2 cup diced sweet onion (or red onion for milder bite)
• 1.5 cups quartered cherry tomatoes
• 1/2 cup chopped kalamata olives
• 1 cup crumbled feta cheese
• 1/3 cup finely chopped fresh parsley

These ingredients ensure a balance of textures—crunchy from veggies, creamy from cheese, and hearty from beans.

Opt for low-sodium canned beans to control salt intake, as recommended by the American Heart Association.

Whipping Up the Vinaigrette Dressing

The dressing ties everything together with bright, balanced flavors. In a small bowl, whisk:

• 2 tbsp white balsamic vinegar (or white wine vinegar)
• 2 tbsp fresh lemon juice
• 1/4 cup extra virgin olive oil
• 1/2 tbsp honey (or maple syrup for vegan)
• 1 clove garlic, minced or microplaned
• 1 tsp Dijon mustard
• 1 tsp Italian seasoning
• 1/2 tsp salt (adjust to taste)

This emulsion creates a tangy-sweet profile that complements the earthy beans.

The healthy fats from olive oil aid in nutrient absorption, according to Harvard Health Publishing. Pro tip: If the dressing separates, add a pinch more mustard to emulsify. For a creamy twist on dressings, try this high-protein cottage cheese ranch dressing recipe.

Step-by-Step Assembly

Making this salad is straightforward and foolproof. Prep time: 10 minutes. No cooking required beyond the edamame if using frozen.

1. In a large mixing bowl, combine the rinsed beans, chickpeas, edamame, diced cucumber, onion, tomatoes, olives, feta, and parsley.
2. Prepare the dressing as outlined above and pour it over the salad mixture.
3. Gently toss everything until evenly coated. Taste and add black pepper or extra salt if needed.
4. Let it marinate in the fridge for 15-30 minutes for flavors to meld, or serve immediately.

This method preserves the crunch of the veggies while allowing the dressing to infuse. If you’re meal prepping, divide into portions right away to avoid sogginess.

Storage and Meal Prep Essentials

This salad shines in meal prep—store in airtight glass containers in the fridge for up to 4 days. The vinaigrette acts as a natural preservative, but give it a good stir before eating as the dressing may settle.

For longer freshness, add feta just before serving to prevent wilting. According to food safety guidelines from the FDA, keep it below 40°F to minimize bacterial growth.

Portion into 1.5-cup servings for grab-and-go lunches, pairing with whole-grain crackers for extra carbs if needed.

Customizing with Variations

Keep things exciting by tweaking this base recipe. For a Mexican flair, swap lemon for lime, parsley for cilantro, and feta for cotija cheese—add jalapeños for heat.

Go vegan by using plant-based feta alternatives and tahini in the dressing. Boost veggies with bell peppers, shredded carrots, or avocado for creaminess.

For more protein, stir in quinoa or canned tuna. Spice it up with red pepper flakes or cumin.

These swaps maintain the 19g protein level while aligning with dietary needs, as legumes are versatile according to the Academy of Nutrition and Dietetics.

Creative Serving Ideas

Elevate this salad beyond the bowl. Serve it over mixed greens for a fuller plate, or wrap in large lettuce leaves for low-carb tacos.

Dip with whole-grain tortilla chips for a party appetizer—it’s like an upgraded cowboy caviar. Pair with grilled veggies or lean proteins for dinner.

For breakfast, top with a poached egg or alongside fluffy protein pancakes. These ideas make it a staple, promoting variety in healthy eating as suggested by Mayo Clinic guidelines on balanced meals.

Looking for a sweet high-protein snack alternative? Check out these easy high-protein rice krispie treats.

Detailed Nutrition Breakdown

Per 1.5-cup serving (makes 5 servings):

• Calories: 424
• Protein: 19g (38% DV)
• Carbohydrates: 40g
• Fiber: 11g (39% DV)
• Fat: 23g
• Saturated Fat: 6g
• Sugars: 6g
• Sodium: 1248mg
• Key Micronutrients: Vitamin A 776IU, Vitamin C 17mg, Calcium 303mg, Iron 5mg

These values are estimates; actuals vary with brands. The high fiber aids digestion, while protein supports muscle repair—backed by NIH research on plant proteins.

Consult a doctor for personalized needs.

Frequently Asked Questions

Can I make this ahead? Yes, up to 4 days in the fridge.

Is it vegan? Easily—omit feta or use a vegan substitute.

How to reduce sodium? Use low-sodium beans and skip added salt.

What if I don’t have edamame? Substitute with more beans or lentils for similar protein.

Does it freeze well? Not recommended; veggies lose crunch upon thawing.

These address common queries for seamless recipe success.

Conclusion

This high protein bean salad is more than a recipe—it’s a simple strategy for nutritious, flavorful eating. With its quick prep and customizable nature, it fits effortlessly into healthy lifestyles.

As your registered dietitian guide, I encourage experimenting to discover your perfect version. Whip it up this week and feel the difference in your energy levels!