Refreshing Mexican Dense Bean Salad {Meal Prep}

A refreshing, extremely nutritious dense bean salad with Mexican-inspired flavors. It features fresh vegetables, fiber-packed beans, and chicken all tossed in a light and flavorful vinaigrette. Easily customizable and great for meal prep! {Gluten-Free}

You know what I often include in most of my recipes? Beans! So, of course, the dense bean salad trend is right up my alley – especially because I frequently talk about the importance of protein and fiber.

I made this on a Sunday to keep in the fridge for lunch for the week and even my husband loved it! So much, in fact, that I did not have much leftover. This is a highly nutritious meal prep idea that requires no reheating. If you’re afraid you’ll experience gas or bloating, try taking Beano prior or scroll for more tips on what to try to alleviate this.

Reasons to Try This BreakfasT Bowl

• It’s so refreshing and delicious! You’ve got texture from the crunchy vegetables, creamy avocado, and savory chicken. The dressing is light yet packed with flavor.
• A filling, satisfying meal or even snack that’s high in protein and fiber. Each serving provides 20 grams of protein and 11 grams of fiber. It’s a tasty way to increase overall intake, fill in nutritional gaps, and keep you full for hours! Or, just eat it with chips as a healthy snack.
• Healthy, meal prepped lunches! This salad somehow tastes even better as it sits. It can be stored in the fridge for 3-4 days, depending on when the chicken was cooked.
• Easily customizable. Add in your favorite taco-inspired ingredients, like jalapenos or olives. Use this recipe as inspiration to create more flavor variations of a dense bean salad!

Ingredients

If you prefer to use beans that are not canned, it comes to about 3 1/2 cups of cooked beans. Sub with whatever type of beans you like! This recipe makes 6 servings.

For the Salad

For the Dressing

why You Should Meal Prep This Salad Weekly

Consuming meals with a higher protein and fiber content has been shown to help with weight management, blood sugar stabilization, improved gut health and a lower risk for chronic diseases. Both protein and fiber slow down the digestion of our food – keeping us fuller for longer. This helps to reduce mindless snacking or overeating at the next meal!

Fiber is one of those nutrients we hear about but we don’t seem to prioritize enough. In fact, most people are not meeting the recommended daily fiber consumption. Fiber is so important for a healthier gut microbiome and reduction of many chronic diseases – especially heart disease. Soluble fiber is associated with reduced lipid levels, lower blood pressure, improved blood glucose control, weight loss, improved immune function, and reduced inflammation!

Many dense bean salads include even MORE beans but I tried to be mindful and thought two cans was the perfect amount! Overall, this is a very filling meal that offers so many nutritional benefits. It’s easy to make and you will have leftovers for grab-and-go lunches that don’t need to be reheated!

What to Do If Beans Make You Gassy

It is true that beans and legumes can leading to gas and/or bloating. These symptoms are actually normal, and the severity varies from person to person. Here are some tips to alleviate digestive discomfort:

Dense Bean Salad Instructions

This is a super simple recipe that involves a lot of vegetable chopping. However, once that is done, it’s just throwing it altogether with the dressing! For even more dense bean salad ideas, read How Create High Protein and Fiber Dense Bean Salads.

This post does contain Amazon affiliate links. I receive a small compensation if a purchase is made (at no cost to you).

Chop the Vegetables

First, drain and rinse the beans and corn. Then, dice the onion and bell peppers. Quarter the tomatoes. Slice the cheese into small cubes.

I really like to use a vegetable chopper for this recipe, like the FullStar Vegetable Chopper, for perfectly bite-sized veggies. It makes the chopping faster, too!

Make the Dressing

In a small bowl, add all the dressing ingredients and whisk together until well combined. Add just a small pinch of salt and adjust later for best results.

Start Assembling

Add the rinsed beans, corn, diced onion, bell peppers, quartered tomatoes, diced chicken and cubed cheese to a large bowl. Pour the dressing over the dense bean salad and gently combined with a spoon. Top with small diced avocado and enjoy! Cube the avocado and add when ready to eat!

You can eat this dense bean salad as is, in a wrap or with tortilla chips! Even spread it over nachos. Taste test after all the ingredients are combined! However, this salad does taste even better the longer it sits (so keep that in mind). Store in an airtight container in the fridge for up to 4 days since the chicken was cooked.

More High Protein and Fiber Recipes:
Mediterranean Chicken, Cucumber, Chickpea Salad
Tomato and Feta Lentil Pasta
Easy and Healthy Shrimp Taco Bowl

Different Variations

• Add some chopped nuts for extra crunch.
• Season corn on the cob and grill it for extra flavor!
• To increase the protein content, add more beans, chicken or hemp hearts.
• Change up the flavor however you like! Use a store-bought dressing for convenience or add taco seasoning to sub the spices in the dressing.
• More add-in ideas include jalapenos, cucumbers, rice or crunchy tortilla chips.
• If you prefer a meatless meal, omit the chicken and add in some seitan.

Also Read:

— 20 Healthy Snacks That are High in Protein and Fiber
— 30 Breakfasts with 30 Grams of Protein
— 120 Grams of Protein Vegetarian Meal Plan
— 20 Recipes High in Protein and Fiber

Refreshing Taco-Style Dense Bean Salad

Alex Evink, MS, RD

A refreshing, extremely nutritious dense bean salad with Mexican-inspired flavors. It features fresh vegetables, fiber-packed beans, and chicken all tossed in a light and flavorful vinaigrette. Easily customizable and great for meal prep! It gets better as it sits in the fridge. {Gluten-Free}

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Total Time 20 minutes mins

Course Main Course

Cuisine American

Servings 6 servings

Calories 417 kcal

Ingredients

  

For the Salad

• 1-2 cups diced, cooked chicken (breast or thighs)
• 2 bell peppers, diced small (choose 2 different colors)
• 1 pint of cherry tomatoes, quartered
• 1 large red onion, diced small
• 1 15.5 ounce can of black beans
• 1 15.5 ounce can of cannellini beans
• 1 15.5 ounce can of corn (or sub 2 cups of grilled corn)
• 3/4 cup cubed cheddar or pepper jack cheese
• 2 avocados

For the Dressing

• Juice of 1/2 a lime, or more
• 1/4 cup olive oil
• 1/3 cup red wine vinegar
• 1/2 tablespoon honey
• 1 teaspoon garlic powder
• 1 tablespoon chili powder
• Pinch of salt and pepper (plus more to taste if needed)
• Small bunch of cilantro

Instructions

 

• Drain and rinse the beans and corn.
• Small dice onion and bell peppers. Slice the cheese into small cubes. Quarter the cherry tomatoes.
• In a small bowl, add all the dressing ingredients and whisk together until well combined.
• Add the rinsed beans, corn, diced onion, bell peppers, quartered tomatoes, diced chicken and cubed cheese to a large bowl. Pour the dressing over the dense bean salad and mix together.
• Taste test and add more seasonings or cilantro if needed. Top with small diced avocado and enjoy! If storing for later, I recommend adding the avocado when ready to eat.

  For meal prep, divide into 5-6 individual airtight containers and store in the fridge for up to 4 days since the chicken was cooked.

Notes

• If you’re not used to consuming a lot of fiber (or beans), start with just one can of beans. Gradually increase the amount of beans over a few weeks! Or, take Beano prior to consuming. See my notes for more tips
• If you prefer to use beans that are not canned, it comes to about 3 1/2 cups of cooked beans. Sub with whatever type of beans you like!
• I diced the chicken and cooked it on the stove with taco seasoning and water for more flavor. You could also use a rotisserie chicken for convenience.
• Allow the salad to sit for at least 30 minutes in the fridge to allow the flavors to come together.
• You can eat this dense bean salad as is, in a wrap or with tortilla chips! Even spread it over nachos.

Nutritional information is just an estimation. Calculated with only one cup of cooked chicken breast. Add more chicken to increase the protein content!

Nutrition Facts
Servings: 6
Amount per serving
Calories	417
% Daily Value*
Total Fat 18.4g	24%
Saturated Fat 6g	30%
Cholesterol 37mg	12%
Sodium 700mg	35%
Total Carbohydrate 44.1g	16%
Dietary Fiber 11g	39%
Total Sugars 12.9g
Protein 20.9g
Vitamin D 2mcg	10%
Calcium 197mg	15%
Iron 4mg	22%
Potassium 902mg	19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
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Keyword healthy work lunch, high protein meal prep

Alex Evink, MS, RD

Hello! I’m Alex Evink, Registered Dietitian (RD) for over 10 years and moderately messy mom to two girls. As a RD, I believe in evidence-based research – but I don’t believe in perfection. My life can be pretty messy but I do my best to keep a balance that works for me and my lifestyle. I’m a foodie at heart, love Taylor Swift and read books in my free time.