Dense Bean Lemon-Dill Chicken (Printable)

High-protein salad with beans, shredded chicken, and lemon-dill dressing for a fresh, hearty meal.

# 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 Steps:

01 - Preheat oven to 400°F. Rub chicken breasts with olive oil, season with salt and pepper, and place on a baking sheet. Bake for 18 to 20 minutes until cooked through. Let cool, then shred using two forks.
02 - In a large bowl, combine chickpeas, navy beans, diced red onion, halved cherry tomatoes, diced cucumber, and 1/4 cup chopped fresh dill.
03 - In a small bowl or jar, whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, 1 tablespoon chopped dill, salt, and pepper until emulsified.
04 - Add shredded chicken to the bean and vegetable mixture. Pour lemon-dill dressing over the salad and toss gently to combine.
05 - Taste and adjust seasoning with additional salt, pepper, or lemon juice if desired. Serve chilled or at room temperature.

# Expert Suggestions:

01 -
  • It's protein-packed enough to be a real meal, not just a side dish pretending to be lunch.
  • The lemon-dill dressing brings such brightness that you won't miss any heavy sauces.
  • Everything comes together in under 45 minutes, and most of that is just waiting for chicken to cook.
  • It tastes even better the next day when the flavors have gotten to know each other.
02 -
  • Don't skip rinsing the canned beans—that starchy liquid will make your salad taste tired and flat no matter what else you do.
  • The chicken needs to cool before shredding or you'll end up with a stringy mess instead of tender pieces.
  • Fresh dill is non-negotiable here; dried dill tastes like sadness by comparison, and it changes the entire personality of the dish.
03 -
  • Toast your dill in a dry skillet for 30 seconds before chopping if you want to deepen its flavor, though fresh is equally lovely.
  • Cook your chicken breasts to exactly 165°F internal temperature for the most tender result—a meat thermometer takes the guesswork out of it.
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