Dense Bean Lemon-Dill Chicken (Printable Version)

A protein-packed salad with beans, shredded chicken, fresh veggies, and zesty lemon-dill dressing.

# What You'll 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 (approximately 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

# Steps to Follow:

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

# Additional Tips::

01 -
  • Double beans plus chicken means you're eating actual protein, not just rabbit food pretending to be a meal.
  • The dressing is so simple you can make it while the chicken rests, and it transforms everything into something bright and mediterranean.
  • It gets better as it sits, so meal prep without the stress of reheating.
02 -
  • Don't skip rinsing the canned beans—that starchy liquid makes the whole salad gummy instead of crisp.
  • Taste the dressing on its own before you pour it over everything, because you can't take it back once it's mixed in.
03 -
  • Make the dressing in a mason jar and shake it right before serving—it'll separate slightly as it sits, but ten seconds of shaking brings it back together.
  • If you have time, let the assembled salad sit for thirty minutes before serving so all the flavors get to know each other.
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