Arugula White Bean Salad with Pesto Chicken
The Arugula White Bean Salad with Pesto Chicken delivers 29g protein and 399 calories per serving across 6 servings. Quick-preps on the stovetop, letting you batch 6 lunches that hold well in containers through the week. Built for lifters who need sustained carbs and protein without committing to traditional rice-and-chicken prep.
Ingredients
- •Basil Pesto, Prepared(180g)
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Lemon Juice, Fresh(75g)
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Sugar, Granulated White(8g)
- •½ teaspoon sea salt
- •Olive oil(80g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Shallot(45g)
- •Beans, Cannellini, Canned, Drained
- •Arugula(142g)
Instructions
- 1Pat the chicken breasts dry with paper towels, then coat evenly with the basil pesto in a medium bowl, tossing until fully covered.
- 2Preheat a skillet over medium-high heat and add a thin layer of olive oil. Once shimmering, place the chicken in the pan and cook 5–6 minutes per side over medium-high heat until the internal temperature reaches 165°F on an instant-read thermometer and the surface is golden brown. Transfer to a cutting board and let rest 5 minutes, then slice into bite-sized pieces.
- 3While the chicken rests, whisk together the lemon juice, Dijon mustard, sugar, and a pinch of salt in a small bowl. Slowly drizzle in the olive oil while whisking constantly until the dressing emulsifies and thickens. Stir in the diced shallot.
- 4In a medium bowl, combine the drained cannellini beans with half of the prepared dressing and toss gently to coat.
- 5Divide the raw arugula evenly among 6 airtight containers as the base layer while the chicken is still warm.
- 6Top each container with an equal portion of the dressed white beans.
- 7Distribute the sliced pesto chicken evenly among the 6 containers.
- 8Drizzle the remaining dressing and remaining basil pesto over each container, seal, and refrigerate until ready to serve.
Nutrition — Per Serving
399
calories
29g
protein
28g
fat
- Carbohydrates
- 7g
- Saturated fat
- 4.6g
- Sodium
- 250 mg
- Dietary fiber
- 1.2g
6 servings per batch · ~203g each
Macro data sourced from USDA FoodData Central
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How much protein does Arugula White Bean Salad with Pesto Chicken have per serving?
Each serving contains 29g of protein and 399 calories with 28g fat and 7g carbs. The high fat content pairs with solid protein delivery, making this a nutrient-dense option for hitting macros.
How long does Arugula White Bean Salad with Pesto Chicken take to prep?
This quick prep lunch yields 6 servings from a single stovetop preparation, allowing you to batch-prep multiple days of lunches at once. Minimal active time for the number of meals produced.
Is Arugula White Bean Salad with Pesto Chicken good for muscle gain?
At 29g protein per serving with moderate calories (399) and healthy fats, this recipe supports muscle-gain phases without excess calorie density. The white bean carbs provide sustained energy alongside the pesto chicken protein.
