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Mediterranean_Bean_Salad

Mediterannean Bean Salad

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I’m always on the lookout for simple, easy, yet flavorful meals. Even better if I can prep them ahead of time. This Mediterranean bean salad is one of those dishes.

I love that it’s full of tasty flavors and chock full of veggies. The beans offer fiber and healthy carbs to fill hungry bellies. The dressing has olive oil for Omega-3 fatty acids and lemon juice for tang. Then there’s the mint, oregano, garlic, parsley, and feta cheese for a Mediterranean inspired flavor.

Mediterranean Bean Salad

This is a great recipe for meal prep as it keeps well in the refrigerator for 3–4 days, making it perfect for lunches or quick dinners throughout the week. The flavors actually improve by the next day.

The mix of chickpeas and cannellini beans adds satisfying texture, protein, and fiber. Then there’s plenty of fresh vegetables like cucumber, tomatoes, and bell pepper for crunch and color. The olives and feta add a savory, salty bite to tie everything together and really add to the Greek theme. 

Add one of the following to make it a complete meal:

  • Grilled chicken
  • Wild-caught salmon
  • Sardines
  • Hard-boiled eggs

Why This Salad is My New Favorite

One of the best things about this recipe is how flexible it is. It works as an easy side dish for grilled meats, a light lunch, or a make-ahead dinner on busy evenings. Since it doesn’t rely on leafy greens, you don’t have to worry about it getting soggy after a day (or more) in the refrigerator.

I make a lot of my salad dressings because they’re so much fresher, simpler, and affordable than buying them. You can either dump the ingredients into a bowl and whisk or use a jar like I do. After the ingredients are in a pint-size Mason jar I cap it tightly and give it a good shake. 

Real olive oil forms the dressing base. I use this brand which is authentic and has incredible flavor and nutrition! The lemon cuts through and adds a little tang to the dressing and blends nicely with the added herbs. 

Easy Ways to Customize It

I’m not a big fan of single use items in my kitchen, including ingredients. So like most things I make, feel free to adapt this Mediterranean bean salad with what you have. Swap the cannellini beans for Great Northern beans or butter beans. Use Kalamata olives if you prefer a stronger flavor. Try some diced avocado just before serving for extra creaminess.

If you’re serving a crowd, you can easily double the recipe. It’s also a great option to bring to potlucks, picnics, or barbecues since you can make it ahead. Plus, it tastes delicious chilled or at room temperature.

For the best flavor, let the salad rest for at least 15 minutes before serving. This gives the dressing time to soak into the beans and vegetables so every bite is well seasoned. If you’re making it ahead, give it a quick toss before serving and add an extra squeeze of fresh lemon juice if needed.

We love this as a healthy lunch side thanks to all of the complex flavors, yet simple ingredients. It’s fresh, colorful, packed with wholesome ingredients, and comes together in just minutes. Perfect for busy schedules!

Mediterranean Bean Salad

A hearty bean salad with Mediterannean flavors. Great for making ahead for a quick lunch or supper side!

Bean Salad

  • 15 oz cooked chickpeas (drained and rinsed)
  • 15 oz cooked cannellini beans (drained and rinsed)
  • 1 English cucumber (diced)
  • 1 cup cherry tomatoes (halved)
  • 1 red bell pepper (diced)
  • ¼ red onion (thinly sliced)
  • ½ cup feta cheese (crumbled)
  • ½ cup black olives (sliced or whole)
  • ¼ cup fresh parsley (chopped)
  • 2 TBSP fresh mint (chopped)

  • Add the chickpeas, white beans, cucumber, tomatoes, bell pepper, onion, feta, olives, parsley, and mint to a large bowl.

  • In a small jar or bowl, whisk together the olive oil, lemon juice, sea salt, pepper, garlic, and oregano.

  • Pour the dressing over the salad and toss until everything is well coated.

  • Let it sit for at least 15–30 minutes before serving so the flavors can meld.

Nutrition Facts

Mediterranean Bean Salad

Amount Per Serving (1 cup)

Calories 200
Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 2g13%

Polyunsaturated Fat 1g

Monounsaturated Fat 7g

Cholesterol 8mg3%

Sodium 797mg35%

Potassium 246mg7%

Carbohydrates 20g7%

Fiber 6g25%

Sugar 2g2%

Protein 8g16%

Vitamin A 893IU18%

Vitamin C 29mg35%

Calcium 122mg12%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

This tastes even better if it’s sat in the fridge overnight. 

What are some of your favorite, simple side dishes to make? Leave a comment and let us know!

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Dill Pickle Potato Salad

Dill Pickle Potato Salad

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Potatoes are one of those versatile vegetables that seem to regularly make their way onto every dinner table. Creamy potato soup is a cold weather classic, but it can feel too heavy for hotter summer months. Dill potato salad with dill pickles though is the perfect summer side dish.

The Humble (White) Potato

I’ll admit that I haven’t created a ton of recipes with potatoes. I more recently started eating them after sticking mostly with sweet potatoes while I was healing from autoimmune disease. Even though they don’t always get much love, regular potatoes actually have some impressive nutrition. 

The humble potato is actually rich in fiber, potassium, and B vitamins. They even contain about 30% of our daily value of vitamin C! In the past experts warned about eating too many because they’re high in carbs and higher on the glycemic index. However, that only tells part of the story. 

More recently the conversation has changed to include a more nuanced view. Most of the unhealthy side effects of eating lots of potatoes comes from eating fried and highly-processed potatoes, like chips and fast food french fries. When they’re part of a real food meal, paired with healthy fats, and protein, they can be a great addition to the diet.

Now, I’m still not going to sit down and just eat a whole bowl of potatoes for lunch! But eating burgers from the grill with some fresh salad and potato salad as a side is a balanced and delicious meal.

Dill Potato Salad With Pickles

There are so many ways to make potato salad. There’s potato salad with no mayo, potato salad with eggs, and even potato salad with Greek yogurt. And honestly, this recipe is pretty forgiving. I included eggs for a protein boost and some healthy fats, but you can leave them out if desired. If you really like dill pickles, then add some more for even more flavor. 

The dressing is a blend of mayonnaise and Greek yogurt or sour cream. Mayo gives it that thick, creamy taste, and the yogurt or sour cream adds some lightness. However, if you need a dairy free version, then replace the dairy with more mayo. 

I either use homemade mayo with olive and coconut oil, or a clean ingredient store-bought one. This brand uses avocado oil instead of soybean and canola oil. Pickles are another way to increase the nutrition of the dill potato salad. Opt for naturally fermented dill pickles for a probiotic boost!  

The Best Potatoes to Use for Potato Salad

Russets are a classic, affordable potato, but I really like Yukon gold potatoes for this. They hold their texture well and stay creamy without getting mushy. Red potatoes also work well and so would fingerling potatoes. Feel free to use what you have. 

This dill potato salad tastes even better the next day after the flavors have had time to marry. If we’re having a family gathering or BBQ I’ll make it a day or two ahead of time. Not only does it save time on the day of, but it’s tastier too. 

Here’s how to make your very own dill pickle potato salad!

Dill Pickle Potato Salad

Creamy, satisfying potato salad meets dill pickles for the ultimate flavor and crunch. The perfect summer side dish for any get together.

  • 2 and ½ pounds Yukon gold potatoes (cubed)
  • ¾ cup dill pickles (finely chopped)
  • ¼ cup pickle juice
  • 3 hard-boiled eggs (chopped)
  • 2 stalks celery (finely diced)
  • ¼ cup red onion (finely diced)
  • 2 TBSP fresh dill (chopped)
  • 2 green onions (sliced)

  • Bring a large pot of salted water to a boil. Add the potatoes and cook until fork tender, about 12–15 minutes. Drain and let cool slightly.

  • While the potatoes are still warm, drizzle them with the pickle juice and gently toss. Let sit for 10 minutes so the flavor absorbs.

  • In a large bowl, whisk together the mayo, Greek yogurt, Dijon mustard, garlic powder, salt, and pepper.

  • Add the potatoes, chopped pickles, eggs, celery, red onion, dill, and green onions.

  • Gently stir until evenly coated.

  • Chill for at least 1 hour before serving for the best flavor.

Nutrition Facts

Dill Pickle Potato Salad

Amount Per Serving (1 serving)

Calories 296
Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 3g19%

Trans Fat 0.04g

Polyunsaturated Fat 10g

Monounsaturated Fat 4g

Cholesterol 79mg26%

Sodium 707mg31%

Potassium 700mg20%

Carbohydrates 28g9%

Fiber 4g17%

Sugar 2g2%

Protein 6g12%

Vitamin A 223IU4%

Vitamin C 30mg36%

Calcium 52mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

  • Top with extra fresh dill and sliced pickles before serving if desired.

What are some of your favorite ways to prepare potatoes? Share below!

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Italian chopped salad

Italian Chopped Chicken Salad Recipe

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I eat a lot of salads this time of year. Actually, I eat salads for most of the seasons! This Italian chopped salad skips the lettuce and adds Italian grinder flavors to chicken instead. It’s high in protein and my family can’t get enough!

Italian Grinder Chopped Salad

If you’ve ever been to a sub shop or Italian restaurant you’ve probably had an Italian grinder sandwich. They’re known for their salty, tangy flavor with satisfying fats and lots of crunch from veggies. And while I do eat some grains now, anytime I can load up on veggies or protein instead I’m all in.

An Italian chopped salad recipe is like all of the flavors of the sub sandwich, but without the bread. Some of the recipes I’ve seen add the meat, banana peppers, and dressing to chopped lettuce. While I’m all for veggies and eat lots of salads, I wanted to try something a little different. 

The result is this spin on chicken salad. It still has a mayo base, but it has Italian flavors instead. 

Making Italian Chopped Chicken Salad

At first glance the ingredients list might look a little long, but truly, this recipe comes together quickly. It does require a little knife work (it’s called chopped after all!), but this helps combine the flavors better. You’re not getting a big chunk of anything, but a variety of flavors packed throughout. 

The shredded chicken absorbs the chicken really well to give this more of that classic chopped grinder texture. 

Tweak to Taste

If you’re like me you might love pickled things and tangy tastes. Feel free to add an extra splash of banna pepper juice or red wine vinegar if you want more tang here. And if you don’t have salami, any similar meat will work. Ham, prosciutto, or spicy pepperoni are all great ideas. 

I’ve also included two different types of cheeses. I recommend using both the feta and provolone because they offer subtly different flavors and textures that add to the overall flavor bomb here. Or you can just use one of the two and double the amount if preferred. 

I also like to use freshly cracked black pepper for this. When peppercorns are freshly cracked they release their fragrance volatile oils that give dishes a major flavor boost. Sometimes I’ll also finish with Maldon flaky sea salt for more texture and enhanced flavor. 

How to Serve Italian Chopped Salad 

You could eat this by the forkful (it’s SO good!). However, it also works as a filling or dip. Serve it over chopped leafy greens or even iceberg lettuce for maximum crunch. It also works well as filling in a lettuce wrap or in a sandwich with sourdough bread. 

Or just use it as a dip with some healthy crackers or fresh veggies like sliced cucumbers, bell peppers, carrots, or celery sticks. 

Here’s how to make it!

Italian Grinder Chopped Chicken Salad

This tastes just like an Italian grinder sandwich but without the bread! High in protein and full of flavor.

  • 2 cups shredded cooked chicken
  • ¼ lb salami or soppressata (diced)
  • ¼ lb pepperoni (diced)
  • ¼ cup provolone cheese (thick-sliced and diced)
  • ¼ cup crumbled feta cheese
  • ⅔ cup grape tomatoes (diced)
  • ⅓ cup banana peppers (diced)
  • ½ red onion (thinly sliced or diced)

  • In a small bowl or glass measuring cup, whisk together all dressing ingredients until smooth.

  • Taste and adjust as needed. The dressing should have a tangy kick.

  • In a large bowl, combine the chicken, salami, pepperoni, provolone, feta, tomatoes, banana peppers, and red onion.

  • Pour most of the dressing over the salad and toss well to evenly coat. Add the remaining dressing if needed.

  • Serve immediately or store in an airtight container in the refrigerator for up to 4 days.

Nutrition Facts

Italian Grinder Chopped Chicken Salad

Amount Per Serving (1 serving)

Calories 442
Calories from Fat 324

% Daily Value*

Fat 36g55%

Saturated Fat 11g69%

Trans Fat 0.3g

Polyunsaturated Fat 11g

Monounsaturated Fat 12g

Cholesterol 88mg29%

Sodium 1157mg50%

Potassium 332mg9%

Carbohydrates 4g1%

Fiber 1g4%

Sugar 1g1%

Protein 24g48%

Vitamin A 306IU6%

Vitamin C 9mg11%

Calcium 146mg15%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Shelf Life and Storage

The salad absorbs dressing as it sits. Stir and add a little extra dressing before serving if needed. It will last up to 4 days in an airtight container in the fridge.

More Chicken Salad Variations

What are some of your favorite recipes that reinvent classic foods? Share in the comments!

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Spicy Asian Cucumber Salad Recipe

Spicy Asian Cucumber Salad Recipe

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I’ve had a garden for many years now and every Spring I look forward to getting my hands back in the dirt! One of the easy vegetables you’ll often find growing in my backyard are cucumbers. They’re the perfect, refreshing side dish on warmer days, especially when they’re in this Asian cucumber salad. 

Veggies don’t have to be boring when they’re covered in a flavorful (and healthy!) sauce. Some of my kids favorite sauces to dip vegetables in include homemade ranch dressing or French onion dip. This recipe offers another option to get kids (and adults) more excited to eat their veggies. 

Spicy Cucumber Salad Recipe

The ingredients are pretty simple and the recipe only requires about 10 minutes of hands on time total. You might have seen the viral 3 ingredient spicy cucumber salad, but this version has more complex flavors. Even so, it takes just a couple minutes to mix up the sauce. 

Coconut aminos or soy sauce adds a nice umami flavor, raw honey adds sweetness and minerals, and the chopped peanuts add an addictive crunch. The rice vinegar helps cut through the earthy flavors and sweetness of the honey to really balance out the blend. Plus there’s the added flavors of the parsley, garlic, and black pepper. 

The spice in this spicy cucumber salad comes from red chili flakes which add a nice heat. If your family doesn’t like it as spicy (or at all), then reduce or omit them. Like it really spicy? Feel free to add more! Just be sure to taste it first before adding more and adjust to taste. 

Prepping the Cucumbers

I usually just chop my veggies in the food processor and call it a day, but this Asian cucumber salad has an additional step. By sprinkling the slices with some salt first and then patting them dry it reduces some of the extra moisture. Cucumbers are mostly water and when they’re added to a salad like this it can get really watery. It’s a simple step that allows the cucumbers to really soak up all of that delicious sauce. 

Here’s how to make it!

Spicy Asian Cucumber Salad Recipe

This delicious Asian cucumber salad recipe is a spicy, salty, and refreshing side dish. Full of flavor and nutrition it’s a summer staple!

  • Lay the sliced cucumbers in a single layer on a clean kitchen towel or paper towels. Sprinkle evenly with ½ teaspoon salt and let sit for 10 minutes to draw out excess moisture.

  • Rinse the salted cucumber slices under cool water, then pat thoroughly dry with paper towels. This step keeps the sauce from getting watery and ensures the best flavor absorption.

  • In a medium bowl, whisk together coconut aminos, rice vinegar, natural peanut butter, raw honey, garlic, dried red chili flakes, ground black pepper, and fresh parsley until smooth and fully combined.

  • Add the dried cucumber slices to the peanut sauce and toss until every slice is well coated. Transfer to a serving plate and garnish with chopped peanuts.

  • Serve immediately or chill for up to 1 hour.

Nutrition Facts

Spicy Asian Cucumber Salad Recipe

Amount Per Serving (1 serving)

Calories 204
Calories from Fat 117

% Daily Value*

Fat 13g20%

Saturated Fat 2g13%

Polyunsaturated Fat 4g

Monounsaturated Fat 6g

Sodium 479mg21%

Potassium 434mg12%

Carbohydrates 17g6%

Fiber 3g13%

Sugar 8g9%

Protein 8g16%

Vitamin A 476IU10%

Vitamin C 7mg8%

Calcium 56mg6%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Adjust the spice level to your preference by adding more or less chili flakes

Shelf Life and Storage

This is one of those recipes that tastes even better if you wait a bit. You can eat this recipe right away or you can let the sauce soak into the cucumbers for an hour first to marry the flavors. Keep any leftovers in a covered container in the refrigerator for up to 1 week. 

Unless you like soft peanuts, save these as a garnish for right before serving. 

More Addictive Salad Recipes

Here are some more of my veggie packed salad recipes I love eating when the weather starts to warm up. 

What are some of your favorite easy and healthy side dishes? Leave a comment and let us know!

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