Why I Love This Salad
This salad feels like a big, cozy hug. It is full of good things. You get soft beans, tasty chicken, and a zippy lemon dressing.
I make it often for my family. It fills everyone up and makes them smile. That is the best feeling for a cook.
A Little Story About Beans
I did not always love beans. As a girl, I thought they were boring. My mother changed my mind.
She mixed them with lemon and herbs. It was so fresh and good. I still laugh at how wrong I was. Now I keep cans in my pantry always.
Let’s Talk Flavor
The magic is in the simple dressing. You just shake it in a jar. The lemon and garlic smell so bright.
The chicken rub is just dried herbs and salt. It makes the chicken so flavorful. This matters because good food does not need to be hard. What is your favorite easy flavor trick? Tell me in the comments.
Making It Yours
You can change this salad to fit your day. No grill? Cook the chicken in a pan. Want more crunch? Add some chopped celery.
It is good warm or cold. I love it cold for lunch the next day. The flavors get even friendlier. Do you prefer your salads warm or chilled?
The Good Stuff Inside
This salad is packed with protein and fiber. That is a fancy way of saying it gives you long-lasting energy. It keeps you going.
That matters to me. Food should make you feel strong and happy. Fun fact: one can of those beans has about 20 grams of fiber! That is a lot of good for your belly.
Your Turn to Cook
Now it is your turn. Gather your ingredients. Let the smells fill your kitchen. Doesn’t that lemon smell amazing?
Take your time. Cooking is a gift you give yourself. When you make this, will you share it with family or friends? I would love to hear how it turns out for you.
Ingredients:
| Ingredient | Amount | Notes |
|---|---|---|
| Chicken thighs, boneless and skinless | 1 pound | |
| Great northern beans (or similar white beans), drained | 2 (14-ounce) cans | |
| Red onion, thinly sliced | 1/4 | |
| Parmesan cheese, grated | 1/4 cup | |
| Parsley, chopped | 1 tablespoon | |
| Green onions, thinly sliced | 2 | |
| Garlic, crushed | 1 clove | For the Dressing |
| Olive oil | 1/4 cup | For the Dressing |
| Lemon, juice and zest | 1 | For the Dressing |
| Dijon mustard | 1 teaspoon | For the Dressing |
| Kosher salt | 1/4 teaspoon | For the Dressing |
| Dried dill | 1 teaspoon | For the Chicken Rub |
| Kosher salt | 1 teaspoon | For the Chicken Rub |
| Garlic powder | 1/2 teaspoon | For the Chicken Rub |
| Ground black pepper | 1/2 teaspoon | For the Chicken Rub |
A Cozy, Filling Salad That Feels Like a Hug
Hello, dear! Let’s make a salad that’s more like a meal. It’s full of good things. We have creamy beans and tasty grilled chicken. I love how the lemon dressing makes everything bright. Doesn’t that smell amazing?
This recipe is perfect for a busy weeknight. It comes together on the grill. You can also eat it warm or cold the next day. My grandson loves it in his lunchbox. I still laugh at how he asks for “Grandma’s bean salad.” Here is how we make it.
Step 1: First, let’s make our dressing. Put everything in a little jar. Screw the lid on tight. Now give it a good shake! Set it aside to let the flavors get friendly. (A hard-learned tip: zest your lemon before you juice it. It’s much easier!)
Step 2: Next, mix the spices for the chicken in a small bowl. This is our special rub. It has dill, which I just adore. Sprinkle it all over the chicken thighs. Make sure both sides are covered nicely.
Step 3: Time to grill! Get your grill nice and hot. Place the chicken on the grates. Listen to that happy sizzle. Grill for about five minutes per side. We want those pretty grill marks. What’s your favorite thing to cook on the grill? Share below!
Step 4: While the chicken rests, make the salad base. Dump the beans into a big bowl. Add the onions, cheese, and parsley. Toss it gently with your hands. I like how the Parmesan sticks to the beans.
Step 5: Slice the rested chicken into bite-sized pieces. Add it to the bean bowl. Fish that garlic clove out of the dressing. Drizzle the lemony goodness over everything. Give it one final, big toss. Now it’s ready to share.
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 4 servings
Category: Dinner, Salad
Let’s Make It Your Own
Recipes are just a starting point. You can change them up! Here are three fun twists for our salad. They are all so tasty.
Summer Garden Twist: Add chopped cucumber and sweet cherry tomatoes. It tastes like sunshine.
Zesty Lemon-Herb: Use fresh dill and basil. Add extra lemon zest. So fresh and light.
No-Grill Needed: Cook the chicken in a pan on the stove. It works just as well on a rainy day.
Which one would you try first? Comment below!
Serving It Up Right
This salad is hearty all on its own. But sometimes I like to add a little something. A slice of crusty bread is perfect for soaking up dressing. You could also serve it over a handful of fresh greens.
For drinks, I have two ideas. A glass of chilled iced tea with lemon is my go-to. For a special evening, a crisp glass of sauvignon blanc pairs beautifully. It matches the lemon in our salad. Which would you choose tonight?
Keeping Your Salad Happy in the Fridge
This salad is a wonderful make-ahead friend. Store it in a sealed container in the fridge. It stays fresh for up to three days. The flavors get even better as they mingle.
I do not recommend freezing this one. The beans and chicken can get a bit mushy. Trust me, I learned that the hard way once. I was so sad to waste that good food.
You can eat it cold straight from the fridge. I love it that way on a hot day. If you want it warm, gently reheat just the chicken in a pan. Toss it back with the cool beans.
Batch cooking this salad saves busy weeknights. You have a healthy meal ready in minutes. This matters because good food should make life easier, not harder. Have you ever tried storing it this way? Share below!
Simple Fixes for Common Hiccups
Is your salad too dry? Just whisk up a little more dressing. Use equal parts oil and lemon juice. A tiny bit more mustard helps it stick. This matters because a good dressing coats every bite.
Worried about raw onion being too strong? Soak your sliced red onion in cold water. Just do it for ten minutes. This takes away that sharp bite. I remember my grandson making this face once. The soaking trick fixed it!
Is your chicken sticking to the grill? Make sure the grates are hot and clean. Also, let the chicken develop a crust before flipping. This gives you those beautiful grill marks. Which of these problems have you run into before?
Your Quick Questions, Answered
Q: Is this recipe gluten-free? A: Yes, it is! Just check your Dijon mustard label to be sure.
Q: Can I make it ahead? A: Absolutely. Assemble the salad up to a day before. Add the dressing right before you serve.
Q: What if I don’t have fresh parsley? A: Use a teaspoon of dried parsley instead. Or try another fresh herb like chives.
Q: Can I double the recipe? A: You sure can. It’s perfect for feeding a crowd or for weekly lunches.
Q: Any optional add-ins? A: A handful of cherry tomatoes or chopped cucumber is lovely. Fun fact: Great northern beans are also called “white kidney beans.” Which tip will you try first?
From My Kitchen to Yours
I hope you love this hearty, simple salad. It reminds me of sunny summer evenings. I would eat it on the porch with my family.
I would be so delighted to see your creation. Sharing food is one of life’s great joys. Have you tried this recipe? Tag us on Pinterest! You can find me at @AnnaWhitmoreEats. I can’t wait to see your table.
Happy cooking!
—Anna Whitmore.
Dense White Bean Salad with Grilled Chicken – The Schmidty Wife: Grilled Chicken and White Bean Salad Recipe
Description
A hearty and healthy dense white bean salad with grilled chicken. Perfect for meal prep, packed with protein and flavor. Easy, delicious, and satisfying!
Ingredients
Instructions
- In a small jar or bowl combine the garlic clove, olive oil, lemon zest, lemon juice, Dijon mustard and kosher salt. Cover and shake the jar or whisk together to form a dressing set aside.
- In a small bowl combine the spices for the chicken rub the dried dill, kosher salt, garlic powder, and ground black pepper.
- Add the chicken thighs to a clean plate and sprinkle the rub all over the chicken.
- Preheat the grill to medium-high heat, when the grill is hot add the thighs to the grill.
- Grill the chicken five minutes. Flip grilling the chicken another five minutes. Flip the chicken one last time and grill for five minutes or until an internal temperature of at least 165°F. Transfer the cooked chicken to a clean plate and cover and let’s sit for five minutes.
- In a large bowl, add the drained beans, sliced red onion, Parmesan cheese, parsley, and green onion.
- Once the chicken has cooled and rested, transferred to a cutting board and cut into bite sized pieces add the cut chicken to the bowl with the rest of the ingredients and toss everything together.
- Remove the crushed garlic from the dressing. Drizzle the dressing over the salad. Toss well to combine everything. Serve warm or cover and transfer to the fridge to serve cold.
Notes
- Nutrition Information per serving: Calories: 756, Total Fat: 32g, Saturated Fat: 8g, Trans Fat: 0g, Unsaturated Fat: 23g, Cholesterol: 151mg, Sodium: 749mg, Carbohydrates: 67g, Fiber: 20g, Sugar: 1g, Protein: 54g.
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