This Mediterranean Butter Bean Salad is a go-to when you want something fresh, flavorful, and protein-packed—without spending hours in the kitchen. With juicy tomatoes, briny olives, creamy butter beans, and tender chicken (or steak!), it’s the kind of recipe that works for lunch, dinner, or meal prep all week long!
Plus, it’s loaded with fiber and plant-based protein—so whether you serve it with grilled meat or keep it vegetarian, you’ll feel energized and satisfied.
Let’s make a Butter Bean Salad that’s anything but boring!
Why You’ll Love This Salad with Butter Beans
-
Quick & easy: Just one bowl and can be thrown together with just 10 minutes of prep!
-
Balanced & satisfying: Fiber from the beans and protein from chicken (or steak) = blood sugar balance and long-lasting energy.
-
Flexible: Make it vegetarian as a side dish or use up your leftover grilled meat for a filling meal.
-
Perfect for meal prep: Holds up perfectly in the fridge for a few days and gets even more flavorful over time.
What Are Butter Beans?
Butter beans, also known as lima beans, are large, creamy white beans with a soft texture and subtly nutty flavor. They’re a favorite in Mediterranean salads for their ability to soak up vinaigrettes and seasonings beautifully.
And they’re a great plant-based protein—just 1 cup of cooked butter beans gives you about 14 grams of protein and 9 grams of fiber.
Ingredients You’ll Need
Here’s what goes into this Mediterranean Butter Bean Salad recipe:
-
1 can (14 oz) butter beans, drained and rinsed (or 1 cup cooked from dry)
-
½ red onion, thinly sliced
-
¼ cup red wine vinegar
-
1 bell pepper, diced
-
2 cups cherry tomatoes, halved
-
½ cup olives, any kind (Kalamata or Castelvetrano work great!)
-
3 tablespoons extra virgin olive oil
-
1 teaspoon sea salt
-
1 teaspoon black pepper
-
1 lb cooked chicken breast or flank steak, diced (optional for a high protein bean salad)
-
½ cup feta cheese, crumbled (optional but so good and adds protein)
How to Make This Butter Bean Salad
Step 1: Lightly pickle the onions
Add sliced red onions and red wine vinegar to a small bowl. Let sit for at least 5–10 minutes to soften and mellow the flavor.
Step 2: Combine the salad
In a large bowl, toss together the butter beans, bell pepper, cherry tomatoes, olives, and protein of choice (chicken or steak). Add the pickled onions along with any remaining vinegar.
Step 3: Dress & finish
Drizzle with olive oil, sprinkle in salt and pepper, and toss well to combine. Add feta if using.
Step 4: Serve or store
Serve immediately or store in an airtight container for up to 3 days. The flavor gets even better the next day!
Serving Suggestions
-
Over arugula or greens for a quick lunch
-
Tucked into a pita or wrap
-
Paired with hummus and grilled veggies for a mezze-style bowl
-
As a no-reheat meal for on-the-go days
Tips & Variations
-
Make it vegetarian: Just skip the meat and double up on the beans for a filling meal—it’s still packed with fiber and flavor.
-
Use canned or cooked beans: Either works! Cooking beans from dry is way easier than it looks, especially if you have a pressure cooker you can cook them fully from dry in just 20 minutes. If cooking from dry, be sure they’re soft and seasoned.
-
Switch up the protein: Try grilled steak, salmon or hard-boiled eggs for something different.
-
Add fresh herbs: Chopped parsley, dill, or mint take it to the next level!
- Add extra vegetables: Add cucumbers, asparagus, zucchini, or artichokes to switch it up and add more fiber.
More High Protein Bean Salad Recipes
If you love this Mediterranean Butter Bean Salad, try one of these next:
This Butter Bean Salad checks all the boxes: simple, nutrient-dense, Mediterranean-inspired, and versatile. Whether you’re fueling up after a workout or prepping healthy lunches for the week, this dish is an easy win.
Let me know in the comments how you served yours—and if you added any delicious twists!
Share your creation and tag me on socials @withthymenutrition.
For more inspiration for hormone balancing, allergy friendly recipes and nutrition tips, follow along on Instagram, Facebook, Pinterest, or sign up to receive our newsletter to get all the new recipes sent straight to your inbox!
Want a full meal plan to help you boost your energy and metabolism?
Get the Energy Revival Meal Plan & Cookbook:
Mediterranean Butter Bean Salad
- Prep Time: 10
- Total Time: 10 minutes
- Yield: 4 servings
- Category: Salad
- Cuisine: Mediterranean
- Diet: Gluten Free
Description
This Mediterranean Butter Bean Salad is a vibrant, high-protein dish made with creamy butter beans, juicy cherry tomatoes, briny olives, and lightly pickled red onions. Tossed in a simple red wine vinaigrette and optionally topped with chicken or steak, it’s perfect for meal prep, quick lunches, or a fresh summer dinner.
Ingredients
-
1 can (14 oz) butter beans, drained and rinsed (or 1 cup cooked from dry)
-
1/2 red onion, thinly sliced
-
1/4 cup red wine vinegar
-
1 bell pepper, diced
-
2 cups cherry tomatoes, halved
-
1/2 cup olives, any kind (Kalamata or Castelvetrano work great!)
-
3 tablespoons extra virgin olive oil
-
1 teaspoon sea salt
-
1 teaspoon black pepper
-
3/4 lb cooked chicken breast or flank steak, diced (optional for a high protein bean salad)
-
1/2 cup feta cheese, crumbled (optional but so good)
Instructions
Add sliced red onions and red wine vinegar to a large bowl. Let sit for at least 5–10 minutes to soften and mellow the flavor.
To the bowl, add the butter beans, bell pepper, cherry tomatoes, olives, and protein of choice (chicken or steak) and toss together with the pickled onions.
Drizzle with olive oil, sprinkle in salt and pepper, and toss well to combine. Add feta if using.
Serve immediately or store in an airtight container for up to 5 days. The flavor gets even better the next day!
Nutrition
- Serving Size: 1
- Calories: 458
- Sugar: 0
- Sodium: 981
- Fat: 5.6
- Carbohydrates: 32.4
- Fiber: 7
- Protein: 38
