Arugula White Bean Salad with Pesto Chicken
This Arugula White Bean Salad with Pesto Chicken is a fresh, protein-rich Mediterranean meal that’s both light and satisfying. Peppery arugula pairs beautifully with creamy white beans, juicy pesto-marinated chicken, and a bright lemon-olive oil dressing. It’s non-spicy, nutrient-dense, and perfect for lunch, dinner, or meal prep—exactly the kind of clean, modern Mediterranean recipe that performs well on food websites.
Time Required
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Ingredients
For the Pesto Chicken
2 boneless, skinless chicken breasts
3 tablespoons basil pesto (store-bought or homemade)
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon black pepper
Juice of ½ lemon
For the Salad
4 cups fresh arugula
1½ cups canned white beans (cannellini or navy), rinsed & drained
½ cup cherry tomatoes, halved
¼ cup red onion, thinly sliced
2 tablespoons shaved or grated Parmesan cheese
Lemon Olive Oil Dressing
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
½ teaspoon honey (optional, balances flavors)
Salt & black pepper, to taste
Instructions
1. Marinate the Chicken
In a bowl, mix pesto, olive oil, lemon juice, salt, and pepper. Coat the chicken evenly and let marinate for at least 10 minutes.
2. Cook the Chicken
Heat a grill pan or skillet over medium heat. Cook chicken for 5–6 minutes per side, until golden and fully cooked (internal temp 165°F / 74°C). Rest for 5 minutes, then slice.
3. Prepare the Salad
In a large bowl, add arugula, white beans, cherry tomatoes, red onion, and Parmesan.
4. Make the Dressing
Whisk olive oil, lemon juice, honey (if using), salt, and pepper.
5. Assemble
Drizzle dressing over salad and toss gently. Top with sliced pesto chicken. Serve immediately.
Serving Suggestions
Serve with warm whole-grain bread or pita
Add avocado slices for healthy fats
Pair with lemony Greek yogurt on the side
Tips for Best Results
Massage arugula lightly with dressing to soften bitterness
Use homemade basil pesto for best flavor
For meal prep, store salad and chicken separately
Frequently Asked Questions
Can I use another protein?
Yes—grilled shrimp, salmon, or halloumi work very well.
Is this salad good for weight loss?
Yes. It’s high in protein and fiber, keeping you full longer.
Can I make it vegetarian?
Absolutely. Replace chicken with grilled halloumi or roasted chickpeas.
Can I store leftovers?
Yes. Refrigerate for up to 2 days. Add arugula fresh for best texture.
Nutritional Information
Calories: 420 kcal
Protein: 35 g
Carbohydrates: 22 g
Fat: 22 g
Fiber: 6 g
Calcium: 15% DV