Italian Protein Salad with Chicken, Cannellini Beans and Rocket
Why this recipe works
- Bright, balanced dressing: Lemon juice cuts through the olive oil and chicken, while oregano adds a simple savoury note.
- Good texture contrast: Juicy sliced chicken, creamy cannellini beans, crisp red onion and delicate rocket keep the salad varied and satisfying.
- Practical for prep: The chicken, beans, tomatoes and dressing can be prepared ahead, with the rocket added just before serving.
Get the most out of this recipe
Make-ahead tips
- Keep the rocket separate: Store the dressed beans, tomatoes and chicken separately from the rocket so the leaves stay fresh rather than wilting.
- Prepare the main components: Cook and slice the chicken, rinse the beans and cut the vegetables ahead, then combine everything when ready to eat.
- Best texture on the day: Once tossed with rocket and dressing, the salad is at its freshest when served straight away.
Ingredient notes
- Use well-drained beans: Rinse and drain the cannellini beans thoroughly so they taste clean and do not water down the dressing.
- Tame sharp onion: If the red onion is very pungent, soak the slices briefly in cold water, then drain well before adding.
- Adjust the lemon: Taste the dressing before tossing and add a little more lemon or seasoning if it needs extra brightness.
Common mistakes
- Overcooking the chicken: Chicken breast can dry out quickly, so cook it only until done and let it rest before slicing.
- Adding rocket too early: Rocket wilts once dressed, so fold it through at the end with a light hand.
- Forgetting to season the dressing: Beans and chicken both need enough seasoning, so taste the lemon and olive oil dressing before it goes over the salad.
Equipment you'll need
Ingredients
Instructions
- Pat the chicken dry, then season all over with the fine sea salt and black pepper. Drizzle with 1 tbsp of the extra virgin olive oil and rub to coat. Heat a grill to medium-high, or set a large frying pan over medium-high heat.
- Grill (or pan-fry) the chicken for 5 to 7 minutes per side, until nicely marked and cooked through. Rest on a board for 5 minutes so the juices settle. Slice into bite-sized pieces.
- Meanwhile, whisk the remaining extra virgin olive oil with the juice of the lemon and the dried oregano. Taste and adjust with a pinch more fine sea salt and black pepper if needed. Set aside.
- Rinse and drain the cannellini beans well. Thinly slice the red onion and halve the cherry tomatoes. Add the beans, onion and tomatoes to a mixing bowl.
- Add the rocket and sliced chicken, then pour over the dressing. Toss gently until everything is evenly coated, keeping the rocket as intact as possible. Serve straight away.
Recipe notes
Tips
- For the best texture, let the chicken rest before slicing so it stays juicy.
- If the red onion tastes too sharp, soak the slices in cold water for 10 minutes, then drain well before adding to the salad.
Substitutions
- Replace Chicken breast with Chicken thighs boneless skinless for a juicier result; grill until cooked through.
- Replace Rocket with Baby spinach for a milder, softer salad.
Storage
- Refrigerate up to 2 days
- Store in an airtight container in the fridge. For the best result, keep the rocket separate if making ahead, then toss through just before serving; eat cold or bring to room temperature for 10 minutes.
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Recipe overview
- Servings: 2 servings
- Total time: 35min (25min active)
- Difficulty: Easy
- Cuisine: Italian
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