TikTok’s Dense Bean Salad Is the Healthy, Filling Trend You Need For Lunch
I can’t scroll through social media these days without seeing everyone rave about dense bean salad. Naturally, I had to see what all the fuss was about. If you love meal prepping and want something that’s both filling and healthy, this trend is for you. Packed with a variety of beans, veggies and a tangy dressing, it’s a high-protein, fiber-rich dish that can be made in bulk and actually gets better the longer it sits in the fridge. As someone always packs a lunch to work, this easy recipe has been a lifesaver—and now I’m hooked. Here’s why you’ll love a dense bean salad and how to make it yourself.
What is dense bean salad?
Dense bean salad, known affectionately as the DBN, has taken the internet by storm, especially on TikTok, where creator Violet Witchel, aka the "dense bean girl," made it a meal-prepping favorite. This salad is not your typical bowl of leafy greens. It combines multiple types of beans, crunchy vegetables, flavorful dressings and sometimes meats or cheeses for a nutritious and satisfying meal. And unlike other salads, it gets better as it sits in the fridge, making it perfect for prepping ahead of time. Check out one of Witchel’s viral versions below:
The foundation of a dense bean salad starts with beans, of course—think black beans, chickpeas and cannellini beans. Then, you build from there by adding vibrant ingredients like chopped bell peppers, onions, cucumbers and tomatoes. The dressing is typically a zesty, vinaigrette-style concoction that brings it all together. Add-ins like chicken, deli meat and cheese can give it a creative twist.
Aside from tasting good, the DBN has a lot of good-for-you benefits. Beans are packed with fiber, protein and essential vitamins, which help support heart health, digestion and keep you fuller for longer. Plus, its endlessly customizable—you can toss in any veggies or proteins you have on hand, making it a perfect fridge clean out recipe.
Tips for perfecting dense bean salad
Aside from using some type of bean, there aren't many rules for making a DBN. But if you're new to the trend, here are some helpful tips to remember:
1. Use a variety of beans
The "dense" part of the salad comes from packing it with different beans, so mix it up. Black beans, kidney beans, and chickpeas are great choices.
2. Let it marinate
The longer it sits in the fridge, the better the flavors will meld together. Plan ahead and make it a day in advance for the best taste.
3. Customize to your liking
Add veggies, proteins, or even nuts for extra texture. This salad is super flexible, so get creative!
4. Keep it fresh
Use fresh herbs like cilantro or parsley to brighten up the salad. They give it an extra pop of flavor that pairs well with the beans.
Viral sun-dried tomato dense bean salad recipe
Witchel’s original dense bean salad recipe features Mediterranean flavors with a spicy kick—and it's all gluten-free. You can follow along with the viral TikTok below, or use this adapted recipe from It’s A Flavorful Life. One serving packs over 35 grams of protein and 10 grams of fiber!
Ingredients:
1 can chickpeas, drained and rinsed
1 can cannellini beans, drained and rinsed
1 1/4 cups grape or cherry tomatoes, quartered
2 sweet bell peppers, chopped
1 medium cucumber, seeds scraped out and cubed
1/4 red onion, chopped
1/2 lb. cooked chicken (rotisserie or deli), cubed/chopped
2 oz. uncured salami, sliced or cubed
1/2 cup mozzarella pearls
1/4 cup sharp white cheddar, cubed
1/2 bunch fresh parsley, finely chopped
Vinegar-based dressing (from TikTok, estimate measurements)
Sun-dried tomato oil
Garlic olive oil
Red wine vinegar
Pizza seasoning
Sea salt
Mustard
Directions:
Total time: 15 minutes
Yield: 4 servings
Chop all your ingredients and set aside.
In a large bowl add chickpeas, cannellini beans, tomatoes, peppers, cucumber, red onion, chicken, salami, cheeses and parsley.
Make the dressing and stir with a hand blender or food processor. Add ? of the dressing and toss everything to combine. Serve with an extra dollop of dressing and some fresh parsley or basil.
Storage and make-ahead notes
Dense bean salad is great for meal prep because it stores well in the fridge for up to five to six days. Just be sure to give it a good toss before serving to redistribute the dressing. If you plan on making it ahead of time, you can save the dressing until your next meal to avoid any sogginess.
More viral and trending recipes:
These Viral Ice Cream Pancakes Will Have You Eating Dessert for Breakfast
Emotions Are Running High Online With Nicholas Spark’s Chicken Salad Recipe
Must-Try Breakfast: TikTok’s Viral Fried Eggs With Pesto and Chili Crisp