Dense Bean Lemon-Dill Chicken (Printable)

High-protein salad combining beans and shredded chicken with a fresh lemon-dill dressing.

# What You Need:

→ Beans & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 can (15 oz) navy beans, drained and rinsed

→ Chicken

03 - 2 boneless, skinless chicken breasts (about 12 oz)
04 - 1 tablespoon olive oil
05 - Salt, to taste
06 - Freshly ground black pepper, to taste

→ Vegetables

07 - 1 small red onion, finely diced
08 - 1 cup cherry tomatoes, halved
09 - 1 small cucumber, diced
10 - 1/4 cup fresh dill, chopped

→ Lemon-Dill Dressing

11 - 1/4 cup extra-virgin olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 teaspoon Dijon mustard
14 - 1 garlic clove, minced
15 - 1 teaspoon honey
16 - 1 tablespoon fresh dill, finely chopped
17 - 1/2 teaspoon salt
18 - 1/4 teaspoon freshly ground black pepper

# How To Make It:

01 - Preheat oven to 400°F. Rub chicken breasts with olive oil, season with salt and pepper, and place on a baking sheet. Bake for 18 to 20 minutes until cooked through. Let cool, then shred using two forks.
02 - In a large bowl, combine chickpeas, navy beans, diced red onion, halved cherry tomatoes, diced cucumber, and 1/4 cup chopped fresh dill.
03 - Whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, 1 tablespoon chopped dill, salt, and black pepper in a small bowl or jar until emulsified.
04 - Add shredded chicken to the bean and vegetable mixture. Pour the lemon-dill dressing over and gently toss to combine all ingredients evenly.
05 - Taste and adjust seasoning with additional salt, pepper, or lemon juice as desired. Serve chilled or at room temperature.

# Expert Suggestions:

01 -
  • It actually keeps you full, not just satisfied for twenty minutes.
  • Everything comes together in under an hour, and most of that is just roasting chicken.
  • Tastes even better as leftovers, so meal prep feels less like a chore.
02 -
  • Overcooking chicken by even a few minutes makes it stringy and dry, so set a timer and trust it—165°F is your target.
  • If you dress the salad hours ahead, the tomatoes will release water and dilute everything, so either hold the dressing until serving or add tomatoes and cucumber at the last minute.
03 -
  • Chill your serving bowl in the freezer for five minutes before adding the salad—it stays fresher and crispier longer.
  • If you're making this ahead, keep the dressing and salad components separate until you're ready to serve, then combine and toss just before eating.
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