Zesty Italian bean salad packed with protein
My grandparents, all four of them, were from Southern Italy. While they each came from humble beginnings, they made the most of what they had – especially food. Those traditional recipes were passed down to me and they mean a lot.
That’s why I was a bit nervous about starting Zepbound. Would I need to swear off all of those tasty dishes forever? No! I still eat things like eggplant Parmesan and homemade pasta but in smaller portions and not nearly as often as I used to.
High-protein Italian bean salad
When I remembered my Papa’s recipe for bean salad though, I knew it would be a perfect addition to my weekly calorie-reduced meal plan. It’s super easy to make, incredibly high in protein, and has tons of fiber. (Great for those days when you want a natural solution to constipation, which is one of the most common side effects of GLP-1 drugs such as Zepbound/Mounjuaro and Wegovy/Ozempic.)
This room-temperature salad is so fresh and delicious! I always look forward to making it and sharing it with friends and family.
Serve this high-protein bean salad 3 ways
There are several ways I like to serve this salad:
As a main dish
While this salad feels “meaty” and is filling, you can make this bean salad even more substantial by adding a piece of grilled salmon or chicken on top. Or, simply open a can of tuna or chicken and mix evenly throughout the salad. A third option is to grill a sausage (can be a lean turkey or chicken version), slice it thinly and serve atop the salad.
I’ll say it again: This salad is filling even without adding additional protein, so don’t be surprised if you can’t finish it all.
As a side dish or high-protein snack
This bean salad also works as a fantastic side dish, whether you’re enjoying some cottage cheese, half a sandwich, or some grilled shrimp or scallops.
Mixed into a green salad
Finally, I also really enjoy mixing a half-cup of this bean salad into a green salad. It ups both the fiber and protein ratios and makes for a terrific lunch or dinner.
Zesty Italian bean salad packed with protein
Print Recipe
Ingredients
- 12 ounce can butter beans
- 12 ounce can garbanzo beans
- 12 ounce can cannelli beans
- 12 ounce can black eye peas
- 12 ounce can pinto beans
- 12 ounce can kidney beans
- 12 ounces green beans fresh
- 8 ounces red pepper roasted (canned)
- Italian dressing to taste most of a 16-ounce bottle
Instructions
- Open each can of beans, one by one. Pour into a colander and wash off the beans with cool water.
- Line your countertop with paper towels and turn out beans onto them. Pat dry.
- Open can of roasted red peppers and drain.
- Trim both ends of the fresh green beans and then chop them into 1-inch pieces. Bring a pot of water to a slow boil and slightly blanch the beans for one to two minutes. Immediate strain and place beans into a bowl with ice water to stop the cooking process and keep the green beans crisp.
- Take a large mixing bowl and add all of the canned beans, green beans, and red pepper.
- Toss with Italian dressing, to taste. (I like Olive Garden Signature Italian dressing but you can use any brand you like or simply toast with a mixture of olive oil, vinegar, and herbs.
- Refrigerate.
Notes
Do you have a high-protein recipe you’d like to share? Tell me about it!
