Dense Bean Lemon-Dill Chicken (Printable)

Vibrant salad featuring chickpeas, navy beans, and shredded chicken with 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 (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:

01 - Preheat oven to 400°F. Rub chicken breasts with olive oil, season with salt and pepper, place on a baking sheet, and bake for 18 to 20 minutes until cooked through. Let cool, then shred using two forks.
02 - In a large bowl, combine drained chickpeas, navy beans, diced red onion, halved cherry tomatoes, diced cucumber, and chopped fresh dill.
03 - Whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, finely 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 dressing over and toss gently to coat evenly.
05 - Taste and adjust with additional salt, pepper, or lemon juice as preferred. Serve chilled or at room temperature.

# Expert Advice:

01 -
  • It stays good in the fridge for days, actually getting better as the flavors soak in.
  • The protein keeps you full without feeling heavy or drowsy afterward.
  • You can eat it cold straight from the container or let it sit on the counter while you catch your breath.
02 -
  • Don't skip rinsing the canned beans or the salad will taste metallic and the liquid will thin out your dressing.
  • Let the chicken cool before shredding or it'll fall apart into mush instead of tender strands.
  • The dressing needs a good whisking to emulsify, otherwise the oil will separate and pool at the bottom of the bowl.
03 -
  • Make a double batch of the dressing and keep it in a jar in the fridge for salads all week.
  • If you're meal prepping, store the dressing separately and toss it with the salad right before eating so nothing gets soggy.
  • Use a fork to shred the chicken while it's still warm for the easiest, most even strands.
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