Budget Chicken Salad with Canned Beans and Carrots
A simple, no-cook chicken salad that stretches canned chicken and beans with fresh carrots and lettuce, dressed in a light vinaigrette. This budget-friendly salad comes together in minutes and works great for meal prep, packed lunches, or a light dinner.
Steps
Before you start
- Drain and rinse the canned chicken and beans thoroughly
- Wash and dry the lettuce and carrots
- Have all ingredients ready since this salad comes together quickly
Make the vinaigrette
- In a small bowl or jar, whisk together the olive oil (3 tablespoons / 45 ml), red wine vinegar (2 tablespoons / 30 ml), Dijon mustard (1 teaspoon / 5 g), and garlic powder (¼ teaspoon / 0.5 g).
- Season with a pinch of salt and pepper.
- Whisk until emulsified or seal the jar and shake for 30 seconds.
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Ready when: Mixture is slightly thickened and well combined
Tip: Make the dressing first so the flavors are ready to coat everything
Combine chicken and beans
- In a large mixing bowl, add the drained and flaked canned chicken (12 oz / 340 g) and the rinsed canned beans (15 oz / 425 g).
- Gently toss together to combine, breaking up any clumps of chicken.
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Ready when: Chicken and beans are evenly distributed
Tip: Rinsing the canned beans removes excess sodium and prevents the salad from becoming too salty
Add vegetables to the bowl
- Add the shredded carrots (2 medium / 200 g) and the optional thinly sliced red onion (¼ whole / 40 g) to the bowl with the chicken and beans.
- Toss gently.
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Ready when: Vegetables are evenly distributed throughout
Tip: If using red onion, add it just before serving to keep it crisp and prevent it from becoming soft
Dress the chicken mixture
- Pour the prepared vinaigrette over the chicken, beans, and vegetables.
- Toss everything together until evenly coated.
- Taste and adjust seasonings with additional salt and pepper as needed.
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Ready when: All ingredients are lightly coated with dressing and well mixed
Tip: Don't over-toss or the carrots may break down; mix with a gentle hand
Serve on lettuce
- Arrange the torn lettuce (4 cups / 120 g) on a large platter or divide among four plates.
- Top each portion with about ½ cup of the chicken and bean mixture.
- Drizzle with any extra dressing from the bottom of the bowl.
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Ready when: Salad is plated and ready to eat
Tip: Keep the lettuce separate until just before serving to prevent it from wilting
Good to know
Tips
- This salad is perfect for meal prep—prepare the chicken mixture in bulk and portion out with fresh greens each day
- Add extra crunch by including diced bell peppers, cucumber, or radishes if you have them on hand
- For a heartier salad, top with hard-boiled eggs, crumbled cheese, or cooked whole grains like quinoa or rice
- Canned chicken is incredibly budget-friendly; look for sales or buy store brands to stretch your food dollar even further
Make ahead
Prepare the chicken, beans, and vegetable mixture up to 1 day ahead and store in an airtight container in the refrigerator. Keep the lettuce and vinaigrette separate. Combine everything 15 minutes before serving so the greens stay crisp.
Storage & reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. The salad keeps best if you store the dressed chicken mixture and lettuce separately; combine just before eating. The vinaigrette will keep in a sealed jar in the fridge for up to 5 days.
Substitutions
- canned black beans or kidney beans, drained and rinsed → Canned chickpeas, white beans, or pinto beans. Any canned bean works here; choose your favorite or what you have on hand. Drain and rinse well regardless of type.
- red wine vinegar or distilled white vinegar → Apple cider vinegar, white vinegar, or fresh lemon juice. Any acidic ingredient will work; adjust the amount to taste since vinegars and citrus vary in strength
- romaine or leaf lettuce → Baby spinach, mixed greens, kale, or cabbage. Hearty greens like kale or cabbage will hold up longer if you're meal-prepping; spinach wilts quickly
- Dijon mustard → Whole-grain mustard or omit entirely. Mustard adds tang and helps emulsify the vinaigrette; whole-grain adds a little texture
