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
- 1Place ½ cup of the pesto and the chicken in a medium bowl, toss to coat.
- 2Make the dressing. In a small bowl, whisk together the lemon juice, mustard, sugar, and salt. Slowly pour in the olive oil, whisking constantly, until emulsified. Stir in the shallot.
- 3In a second medium bowl, combine the white beans with half of the dressing.
- 4Preheat the grill on medium-high. Brush the grates with oil.
- 5Place the chicken on the grill and cook until the internal temperature reaches 165°F on an instant-read thermometer, about 5-6 minutes per side. Transfer the chicken to a cutting board and let rest for 5 minutes, then slice.
- 6Add the arugula to a serving platter in an even layer. Top with the marinated beans and sliced chicken, then drizzle with the remaining dressing and remaining pesto 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
AI Swap Engine
Set up your profile to enable swaps →Common questions
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.
