HIGH FIBER MEAL PREP RECIPE: HONEY MUSTARD DENSE BEAN SALAD (WITH MACROS!)

If you’ve been on the internet recently you may have seen the popular trend of “dense bean salads.” In an online space where there are lots of questionable trends circulating, this is one that I can wholeheartedly get behind! 

The idea behind a “dense bean salad” is that it’s a recipe packed with ingredients that get better day by day as the ingredients marinate longer. This dense bean salad I’m sharing today is no exception. It’s flavorful, high in protein (with plant-based options available to boost protein without animal products!), high in fiber, and incredibly customizable.

Not only is this a great meal for lunch meal prep, but it can also be a hearty side to accompany family dinner or a side you bring to a potluck. I hope you enjoy it as much as I have!

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HONEY MUSTARD DENSE BEAN SALAD

PREP TIME:  15 minutes + variable cook time for chicken || Makes 5 servings

WHAT YOU NEED:

HONEY MUSTARD MARINADE:

• ⅓ C Dijon mustard

• ⅓C apple cider vinegar

• ¼ C honey

• ¼ C avocado oil

• 1T grated garlic

• Juice of 1 lemon (~¼ cup)

• Red pepper flakes to taste

• Salt + pepper to taste 

DENSE BEAN SALAD:

• 1 LB chicken breast, boneless skinless

• 1 bunch kale (~100g)

• 1 honey crisp apple, roughly chopped (200g)

• ½ red onion, diced  (100g)

• ½ cucumber, diced (200g)

• 1-2 bell peppers, diced (200g)

• 1C  crumbled feta cheese (120g)

• 1 can chickpeas, drained

• 1 can white beans (Great Northern), drained

• Salt + pepper to taste

Makes 5 servings | per serving = 35P/48C/16.5F

WHAT TO DO:

1. Prepare marinade by whisking together all ingredients in a bowl or tupperware until well incorporated. Reserve half to use as a salad dressing later.

2. Add chicken to the bowl and marinate for at least an hour.

3. Wash and chop all salad ingredients (kale, apples, onion, cucumber, peppers) and add to another large bowl.

4. Rinse beans and add to salad bowl, then stir in feta cheese.

5. Cook chicken via grill, oven, or air fryer then shred cooked chicken and add to the salad bowl.

6. Add the remaining half of the marinade to the bowl to serve as dressing, mix well, and enjoy!

GIVE IT A TRY:

• Vegan/vegetarian considerations: swap agave nectar for honey, use a plant-based cheese instead of feta (ideally something with a bit of tang!), and marinate and cook seitan instead of chicken.

• Other protein alternatives: make stand-alone salad then enjoy as a side with salmon, or air fry marinated seitan or tofu

• I’m a minimalist when it comes to kitchen gadgets but this veggie chopper has revolutionized my time spent doing food prep! For this specific recipe, it takes the veggie prep time down to just a few minutes.

MACROS PER SERVING (yields 5 servings, perfect for a week of meal prep!): 35P/16.5F/48C (+10g fiber!)

You can find the recipe in the MyFitnessPal database by searching “KLN Recipe Honey Mustard Dense Bean Salad ”

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Find more macro-friendly recipes here or grab our free cookbook Everyday Macros here for simple and streamlined meal prep recipes and ideas.