Looking for the ultimate refreshing, high-protein salad that’s simple to make and packed with nutrition? This Cannellini (White Bean) Salad is a vibrant, nutrient-dense dish that checks every box—perfect for summer barbecues, meal prep, or a clean-eating reset. With its creamy white beans, crunchy vegetables, and zesty vinaigrette, this white bean recipe vegetarian staple offers plant-based protein, fiber, and flavor in every bite.
If you’re in the mood for something satisfying yet wholesome, this is your go-to salad. It’s inspired by Mediterranean flavors and works beautifully as a bean and veggie side dish, light lunch, or picnic-ready entrée. Whether you’re on a keto-friendly plan, need Ensure recipe ideas for seniors or clean eaters, or simply want a delicious salad loaded with texture and color—this one delivers.
✨ Why Cannellini (White Bean) Salad Is So Special
There are salads… and then there are satisfying salads that nourish and energize without feeling heavy. This is one of them.
Here’s Why You’ll Love It:
- ✅ Quick and Easy – Made in under 15 minutes.
- ✅ No Cooking Needed – Perfect for hot days or busy nights.
- ✅ Plant-Based Power – High in protein and fiber.
- ✅ Make-Ahead Friendly – Flavors get even better overnight.
- ✅ Customizable – Add pasta, extra veggies, or herbs.
- ✅ Great for All Diets – Gluten-free, vegetarian, and adaptable for keto or dairy-free needs.
🫘 What Are Cannellini Beans?
Cannellini beans are large white kidney beans that have a mild, nutty flavor and creamy texture. They’re often used in Italian cooking and make a delicious base for salads, soups, and stews.
Health Benefits of Cannellini Beans:
- Rich in Fiber: Aids in digestion and helps regulate blood sugar.
- Plant-Based Protein: Each cup provides around 15g of protein.
- Iron + Folate: Supports energy production and cellular health.
- Low in Fat & Gluten-Free: Ideal for clean eating, vegetarian, and diabetic-friendly recipes.
They’re one of the best beans to use in salads because they absorb flavors from vinaigrettes while maintaining their shape and smooth texture.
🛒 Ingredients You’ll Need
You likely already have many of these pantry staples and fresh ingredients at home. Here’s everything broken down:
For the Salad:
- 2 (15-ounce) cans cannellini beans, drained and rinsed
- 1 red bell pepper, finely chopped
- 1 English cucumber, diced (peel if desired)
- 1 cup cherry or grape tomatoes, halved
- 1 small red onion, finely chopped
- ½ cup fresh parsley, chopped (or use fresh basil or dill)
- ¼ cup pitted kalamata olives, sliced (optional)
- ¼ cup crumbled feta cheese (omit for vegan option)
- 1 avocado, diced (optional but adds creaminess)
For the Lemon Garlic Vinaigrette:
- ¼ cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- ½ teaspoon dried oregano
- Salt and black pepper, to taste
🥄 How to Make Cannellini Bean Salad (Step-by-Step)
This bean and veggie salad is as easy as toss-and-serve. Here’s how to do it:
🔹 Step 1: Whisk the Dressing
In a small bowl or jar, combine the olive oil, red wine vinegar, lemon juice, mustard, minced garlic, oregano, salt, and pepper. Shake or whisk until emulsified and creamy.
🔹 Step 2: Prep the Veggies
Chop all your vegetables into bite-sized pieces: tomatoes, cucumbers, bell pepper, and onion. Drain and rinse the cannellini beans thoroughly.
🔹 Step 3: Combine Everything
In a large bowl, mix the beans, veggies, parsley, olives, and optional feta. Drizzle the dressing over and toss gently to combine.
🔹 Step 4: Let It Marinate
Let the salad sit for at least 20–30 minutes in the refrigerator so the beans soak up all the delicious flavors.
🔹 Step 5: Serve and Enjoy
Taste and adjust salt, pepper, or lemon before serving. Garnish with fresh herbs or more feta, if desired.
🔁 Make It Your Way: Variations & Add-Ins
One of the best parts of this recipe is how versatile it is. Here are some fun ideas:
🥗 Pasta and Bean Salad Recipes Twist
Add 1–2 cups of cooked short pasta like penne, orzo, or farfalle to create a hearty pasta and bean salad.
🥑 Avocado Power Boost
Dice a ripe avocado into the mix for extra healthy fats and creaminess.
🧅 Pickled Red Onions
Substitute raw red onion for quick-pickled onions for a tangy pop.
🌶️ Add a Kick
Mix in finely chopped jalapeños, chili flakes, or a splash of hot sauce.
🧄 Roasted Garlic Dressing
For a gourmet flair, roast a head of garlic and blend it into your vinaigrette.
🍽️ Serving Suggestions
Cannellini bean salad is incredibly flexible and fits seamlessly into many meals.
💡 Try It With:
- Grilled chicken, fish, or shrimp
- Mediterranean platters with hummus and pita
- Roasted veggies or falafel
- Quinoa bowls or couscous
- Inside lettuce wraps for a low-carb option
Party Tip: Serve it in small mason jars or lettuce cups for adorable party servings!
🧊 Storage & Meal Prep Tips
Fridge:
- Store in an airtight container for up to 4–5 days.
- The salad actually gets better on day 2 as the flavors meld!
Freezer:
- Not recommended. The beans and fresh veggies will get mushy when thawed.
Meal Prep:
- Make a large batch and divide into containers for the week.
- Keep the dressing separate and mix right before eating for extra freshness.
🧠 FAQ: Your Questions Answered
❓Can I use other types of beans?
Yes! Try great northern beans, navy beans, chickpeas, or even butter beans.
❓Is this bean salad keto?
It can be! Cannellini beans are moderate in carbs, but in small portions and combined with non-starchy veggies, it can work for a flexible keto bean salad plan.
❓Can I make this dairy-free?
Totally. Just omit the feta or swap it with vegan cheese crumbles or nutritional yeast for a cheesy flavor.
❓Can I make this for a crowd?
Absolutely! This recipe easily doubles or triples for parties, BBQs, or meal trains.
🧮 Nutrition Information (Per Serving – makes 6)
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Protein | 11g |
| Fat | 11g |
| Carbohydrates | 21g |
| Fiber | 7g |
| Sugar | 3g |
| Sodium | 310mg |
This recipe is high in fiber, low in sugar, and provides steady energy, making it ideal for vegetarian meals, diabetic-friendly diets, or light yet filling lunches.
🌿 Beyond the Bowl: Why We Love White Bean Recipes
Whether you’re following a Mediterranean diet or just looking to add more plant-based power to your plate, cannellini beans are a secret weapon. They’re creamy, hearty, and absorb flavors beautifully. Plus, they’re shelf-stable and budget-friendly—a must for any pantry.
This salad also falls perfectly into the “Ensure recipe ideas” category, ideal for individuals seeking balanced nutrition in a light, easily digestible form (like seniors, post-surgery meals, or clean-eating detoxes).
📌 Final Thoughts: Add This Cannellini Salad to Your Weekly Rotation
The Cannellini (White Bean) Salad is more than just a summer side—it’s a nourishing, beautiful bowl of goodness that you can rely on all year long. From lunchboxes to cookouts to weeknight dinners, it’s satisfying without being heavy, delicious without being fussy.
It’s also one of the easiest ways to enjoy bean and veggie recipes that are loaded with plant-based nutrients, clean ingredients, and bright flavors.
Give it a try and you’ll see—this salad might just become your new go-to favorite. 🌱💚
