This High Protein Bean Salad is as delicious as it is easy to make. And it’s really easy to make. Packed with loads of beans and fresh veggies, it’s a great source of protein and fiber. Eat it solo or enjoy it as a hearty side dish with a larger meal. Great option for everything from a family dinner to the perfect potluck or game day gathering bring-along.

Top view of a table scene with a bean salad, plates and forks and a red placemat.

Why This Recipe Works

14g of complete protein and 13g of fiber in one serving (1 cup) of this salad!
A delicious and versatile dish.
Eat it solo as a main dish or enjoy it with chicken, pork or salmon.
I love throwing it into scrambled eggs for an even bigger burst of protein.
Packed with fresh ingredients.
Don’t just keep it to yourself! Bring it to your next gathering and share it with friends.

This easy bean salad boasts 14 grams of plant-based protein and 13 grams of fiber in every delicious serving! My family raves about this salad and my boys devour it. It is literally one of my favorite things to make and eat.

And this High Protein Bean Salad is SO fresh and as versatile as it is tasty! Eat it on its own or pair it with chicken, beef, pork, or fish for an amazing and healthy side dish.

But don’t just keep this amazing 3-bean salad to yourself, bring it to your next gathering and share it with friends. Just be sure to bring a few copies of the recipe with you as well.

Ingredients for High Protein Bean Salad

This dense bean salad is packed with all sorts of delicious beans and fresh vegetables and suitable for plant-based diets.

Ingredients for high fiber bean salad lined up in bowls on a white counter.

Beans – Black beans, chick peas and edamame are such a delicious combo variety of beans and good source of protein and excellent source of fiber, but you can definitely replace any of these with another type of bean such as red kidney beans, pinto beans, navy beans, etc.

Diced tomatoes – Don’t drain! The liquid adds a yummy juice to the dish that will get absorbed by the chia seeds.

Artichokes – High in fiber and delicious, this is the perfect addition to this tasty salad. Add two cans if you love artichokes as much as I do.

Diced green chiles – These are more for flavor than spice, but you can add a spicy version if you want to kick up the heat.

Red onion – Or any type of onion.

Chia seeds – Powerhouse fiber food! You’ll love the texture this adds.

Cilantro – If you don’t love cilantro, replace it with fresh chives, Italian or curled parsley, or other fresh herbs.

Lime juice – Adds a freshness and tanginess I adore.

Olive oil – Cater amount used to your liking.

Seasonings – A pinch of salt and black pepper work great, but consider adding paprika or cayenne pepper.

How to Make High Protein Bean Salad

This amazingly delicious and naturally vegan bean salad is so, so simple to make!

Step 1

Combine all ingredients in a large bowl.

Step 2

Mix well with a large rubber spatula or spoon.

Mixing bowl with ingredients for high fiber high protein bean salad mixed together.

Step 3

Cover and refrigerate until ready to serve.

Recipe Notes

For even more protein, add 2 cups cooked shredded chicken (16g total protein), 4 hard-boiled eggs (17g total protein), 1 pound cooked chopped bacon (20g total protein) or 1 pound cooked ground beef (22g total protein).
Make this recipe at least a couple hours ahead so the flavors really have a chance to develop.
You can sub the lime juice for fresh lemon juice.
Add some diced or thin sliced bell peppers to the ingredients.
Top with some crumbled feta cheese.
Sub the suggested beans from the recipe for other beans suggested. There are so many to choose from!

Edamame Substitutes

Fresh baby lima beans, fava beans, green beans, green peas or snap peas are all great subs for shelled edamame in recipes.

Substitute for Garbanzo Beans

Canned white beans like great northern, navy, or cannellini beans are the best substitutes for chickpeas as they have a similar texture and somewhat neutral flavor.

Serving dish with protein bean and edamame salad and a serving spoon inside the mixture.

Red Beans vs Black Beans

Red beans and black beans are pretty much interchangeable in recipes, but they are not exactly the same, especially when cooking them from their dry form.

Black beans will usually take longer to cook when dehydrated, but both are high in protein, fiber, antioxidants, and other health benefits. When using cooked, canned types of beans, they are virtually the same.

High Protein Beans

All beans are high in protein and rich in fiber antioxidants, folates, and more. This includes pulses like black beans, kidney beans, etc and legumes like chickpeas, lentils, and the like

How to Serve Bean Salad

Serve this hearty and healthy salad on its own or as a side to a larger meal.

Beef
Classic Hamburgers
Marinated Steak Bites
Chicken-Fried Steak

Chicken
Chicken Tenders
Grilled Jerk Chicken
Pineapple BBQ Chicken

Pork
Slow Cooker Pork Loin
Instant Pot Ribs
Pan-Fried Pork Chops

Fish
Pan-Fried Walleye
Shrimp Tacos
Air Fryer Salmon

Spoon lifting a big spoonful of protein bean salad out of a serving dish.

How Long Does Bean Salad Last in the Fridge

Store leftover bean salad in an airtight container or storage bag in the refrigerator for up to 5 days.

Can You Freeze Bean Salad

You can freeze this bean salad! Place in a heavy duty, freezer safe bag and store for up to 3 months. Allow to thaw completely in the refrigerator before serving.

High Fiber and High Protein Bean Salad Recipe