This White Bean Salad is a high-protein, high-fiber vegetarian dish that’s light, refreshing, and full of Mediterranean-inspired flavor. Perfect as a side dish or a meatless main course, it’s loaded with creamy cannellini beans, crisp cucumbers, juicy tomatoes, and savory olives, all tossed in a simple lemon-olive oil dressing. It’s also gluten-free, dairy-free, and fits into a variety of diets including Weight Watchers, Mediterranean, and anti-inflammatory plans. Ideal for busy weekdays, this easy salad comes together in just 15 minutes with no cooking required—except for optional boiled eggs that can be prepared in advance.

Full Recipe: 

Ingredients

1 (29 oz) can cannellini beans, drained and rinsed
1 lb Campari tomatoes, roughly chopped
1 English cucumber, peeled and chopped
½ cup red onion, diced
6 tbsp chopped fresh herbs (sage, basil, parsley, oregano, or dill)
½ cup pitted Manzanilla olives, halved
3 hard-boiled eggs, roughly chopped
1 tbsp lemon zest
3 tbsp fresh lemon juice
2 tbsp extra virgin olive oil
1 tsp kosher salt
¼ tsp freshly ground black pepper

Directions

In a large bowl, combine the cannellini beans, tomatoes, cucumber, red onion, herbs, olives, and chopped eggs.
Add the lemon zest, lemon juice, olive oil, salt, and black pepper. Gently mix until well combined.
Taste and adjust seasoning as needed.
Serve immediately or refrigerate for up to 2 days. For meal prep, store layered in jars with dressing at the bottom for up to 4 days.

Nutrients (Per serving – approx. 1 cup, yields 6 servings)

Calories: 297
Protein: 14.5g
Carbohydrates: 38.5g
Fat: 10g
Saturated Fat: 2.5g
Fiber: 8g
Sugar: 5g
Cholesterol: 93.5mg
Sodium: 870mg

A Salad That’s More Than a Side

Unlike typical leafy green salads that often serve as accompaniments, this white bean salad stands on its own as a filling, balanced meal. The creamy cannellini beans provide a robust base packed with plant-based protein and fiber, which help keep you full longer and stabilize blood sugar levels. Their mild flavor makes them an ideal canvas for bright, acidic lemon juice, rich olive oil, and briny olives, all of which elevate the overall profile of the dish.

Adding in chopped vegetables like cucumbers, tomatoes, and red onion contributes not only crunch and freshness but also essential vitamins and antioxidants. These veggies enhance the dish’s texture, turning every forkful into a medley of creamy, crisp, and juicy bites that refresh the palate.

The Mediterranean Inspiration Behind the Flavors

At the heart of this salad is its Mediterranean flavor profile—light, clean, and focused on natural ingredients. Fresh lemon juice adds a bright acidity that enhances the beans and vegetables, while extra virgin olive oil brings a silky richness and heart-healthy fats. The olives add a salty depth, and the chopped herbs infuse the dish with freshness and complexity.

Herbs like basil, oregano, dill, and parsley are staples of Mediterranean cuisine, and their inclusion in this salad underscores its regional roots. Each herb adds its own subtle nuance: parsley for brightness, dill for a grassy bite, basil for sweet pepperiness, and oregano for a touch of earthiness. You can use any combination based on what’s in season or your personal preference, making this salad highly adaptable.

Nutritionally Dense and Diet-Friendly

One of the strongest aspects of this white bean salad is its nutrient profile. Each serving provides approximately 297 calories with 14.5 grams of protein, 8 grams of fiber, and only 10 grams of fat—primarily from olive oil, which is rich in monounsaturated fats known to support heart health. The salad is also high in complex carbohydrates, offering sustained energy without the crash associated with refined grains or sugars.

Because it’s naturally gluten-free and dairy-free, this dish works well for those with food sensitivities or who are following clean-eating or elimination diets. It also fits seamlessly into an anti-inflammatory meal plan, thanks to the omega-rich olive oil, fiber-packed legumes, and polyphenol-rich herbs and vegetables.

The inclusion of hard-boiled eggs offers an extra boost of protein and essential nutrients like vitamin B12, choline, and selenium. For a vegan version, simply omit the eggs or substitute them with diced avocado or chickpeas for creaminess and added nutrients.

Perfect for Meal Prep and Busy Schedules

This salad is tailor-made for meal prep. It can be assembled in under 15 minutes and keeps well in the refrigerator for several days. Because it doesn’t contain delicate greens that wilt, it actually tastes better after sitting for a few hours as the flavors meld together. Stored properly in an airtight container, it can last up to four days, making it ideal for grab-and-go lunches or ready-to-eat dinners.

For the best results in meal prep, consider layering the salad in jars: start with the lemon-olive oil dressing at the bottom, followed by beans, veggies, olives, and eggs at the top. When it’s time to eat, just shake the jar to combine everything—no mess, no fuss.

Whether you’re planning ahead for the week or need a quick dish for a last-minute gathering, this white bean salad delivers in both convenience and taste.

Customizable to Suit Any Occasion

One of the greatest strengths of this recipe is how easily it can be customized. Want to add more greens? Toss in arugula, baby spinach, or chopped kale. Craving a bit more crunch? Add diced bell peppers, radishes, or celery. Looking for more Mediterranean flair? Sprinkle in feta cheese, sun-dried tomatoes, or roasted red peppers.

You can even adjust the dressing to fit your flavor preferences—try adding a spoonful of Dijon mustard for tang, minced garlic for depth, or a touch of honey for sweetness. The salad can be served cold straight from the fridge, at room temperature, or even as a warm dish by sautéing the beans and vegetables lightly before tossing with the dressing.

It also pairs beautifully with grilled fish, chicken, or lamb, and works just as well alongside a grain bowl or stuffed in pita bread with hummus for a satisfying wrap.

Ideal for Entertaining or Everyday Eating

Thanks to its bold colors and varied textures, White Bean Salad looks as good as it tastes. It makes a stunning presentation for parties and picnics, especially when served in a large shallow bowl or on a platter garnished with fresh herbs and lemon wedges. Guests will appreciate its lightness and flavor, and you’ll appreciate how quickly it comes together.

For everyday meals, it’s equally useful. Whether served solo or paired with a protein, it fills you up without weighing you down. It’s an excellent way to get more legumes and raw vegetables into your diet without sacrificing enjoyment.

It also works as a transitional dish across seasons—refreshing in summer when served chilled and satisfying in cooler months when paired with warm grains or roasted vegetables.

Conclusion

White Bean Salad is a celebration of flavor, texture, and nutritional balance. With its simple, wholesome ingredients and bold Mediterranean flair, it proves that healthy eating doesn’t have to be bland or time-consuming. Creamy cannellini beans, fresh vegetables, zesty lemon, and rich olive oil come together in a dish that is both satisfying and energizing.

This salad is everything a modern home cook looks for: quick to prepare, easy to customize, packed with nutrients, and perfect for everything from weeknight dinners to elegant gatherings. Whether you enjoy it as a hearty side or a stand-alone entrée, White Bean Salad will quickly become a reliable favorite in your recipe rotation. It’s proof that sometimes, the simplest dishes are also the most unforgettable.