Dense Bean Lemon-Dill Chicken (Printable)

High-protein salad with chickpeas, navy beans, shredded chicken, and a zesty lemon-dill dressing.

# What you'll 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

# Method:

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 18–20 minutes until fully cooked. Cool, then shred using two forks.
02 - In a large bowl, mix chickpeas, navy beans, diced red onion, halved cherry tomatoes, diced cucumber, and chopped dill.
03 - Whisk together olive oil, lemon juice, Dijon mustard, minced garlic, honey, 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 dressing over and toss gently to combine.
05 - Taste and adjust with additional salt, pepper, or lemon juice if desired. Serve chilled or at room temperature.

# Expert Advice:

01 -
  • It's substantial enough to be dinner but light enough you won't feel weighed down afterward.
  • The lemon-dill dressing works like a secret ingredient that makes people ask what you did differently.
  • Chickpeas and navy beans together create a texture that keeps you interested with every bite.
02 -
  • The chicken needs to cool completely or it'll wilt the fresh dill and cucumber before you even finish tossing—patience here matters.
  • Don't rinse the canned beans under warm water or you'll lose some of their natural creaminess; cold water is enough.
  • If you taste it and something feels flat, it's almost always because the dressing didn't have enough salt or lemon—add these one small increment at a time until the whole thing snaps into focus.
03 -
  • Make extra dressing and keep it in a jar—it's excellent on roasted vegetables, grain bowls, or even as a marinade for white fish.
  • If your chicken comes out dry (it happens), chop it finer and let it sit in the dressing for 10 minutes before tossing; the oil and lemon juice will soften the texture considerably.
Return