White Bean Caprese Salad Recipe | High-Protein Mediterranean No-Cook Salad

I already have a ton of salad recipes on my blog, so I came up with one of my favorite salad recipes that’s super easy to make. It’s a healthy, high-protein vegetarian lunch that’s bursting with fresh Mediterranean flavors and ready in under 10 minutes. This White Bean Caprese Salad is your new go-to recipe! Packed with plant-based protein, fiber-rich white beans, creamy mozzarella balls, and juicy cherry tomatoes, this vibrant salad is the ultimate answer to your no-cook summer meal prep needs.

Not only is it low in calories and perfect for weight loss plans, but it’s also naturally heart-healthy, anti-inflammatory, and suitable for a clean eating diet. This easy Mediterranean salad recipe is ideal for busy weekdays, lazy weekends, or even as a make-ahead lunch for work. Also, it’s completely customizable for vegan or keto diets! With its balanced macronutrients, fresh herbs, and rich balsamic glaze, it delivers both flavor and nutrition in every bite.

So if you’re on the hunt for a quick no-cook dinner, plant-based protein-packed salad, or a gut-friendly, low-carb lunch option, scroll down to grab this White Bean Caprese Salad Recipe and learn how to make it in just a few easy steps.

Why Everyone Loves This White Bean Caprese Salad Recipe

This White Bean Caprese Salad is one of my favorite high-protein vegetarian salads that is so satisfying and so easy to make. It’s also a great, healthy, no-cook lunch that fits into your clean eating, weight loss, gluten-free, and Mediterranean diet lifestyle. With fresh and nutrient-dense ingredients, this recipe makes healthy eating delicious and effortless.

• High-Protein & Fiber-Packed: Thanks to white beans, this salad keeps you full for hours.
• Perfect No-Cook Meal: Ideal for busy days, meal prep, and hot summer evenings.
• Heart-Healthy Ingredients: Olive oil, tomatoes, and beans align with the anti-inflammatory Mediterranean diet.
• Gluten-Free & Budget-Friendly: Made from pantry staples—great for anyone on a budget-conscious healthy eating plan.
• Ready in Just 10 Minutes: A time-saving, stress-free recipe for lunch or dinner.
• Great for Weight Loss: Low in calories and carbs, making it a smart choice for low-calorie lunch ideas.

This protein-rich vegetarian salad will become your go-to. It’s a clean, nutrient-dense option that fits into popular diets like keto (with tweaks), vegan (with swaps), Weight Watchers, and more.

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🛒 Ingredients You’ll Need for This High-Protein Caprese Salad

This no-cook Mediterranean salad features nutrient-rich ingredients perfect for a high-protein vegetarian meal that’s both gluten-free and low in calories. These pantry staples make healthy eating quick, affordable, and delicious.

Cannellini Beans

Rich in plant-based protein and fiber, these creamy white beans make the perfect base for a satisfying low-fat vegetarian salad.

Cherry Tomatoes

Juicy, sweet, and antioxidant-rich—tomatoes bring color, flavor, and lycopene health benefits to your salad bowl.

Fresh Mozzarella

Soft, creamy cheese that adds indulgent texture and boosts calcium in this balanced Caprese-inspired salad.

Fresh Basil Leaves

Fragrant and fresh, basil enhances the authentic Italian flavor profile of this dish while offering anti-inflammatory benefits.

Extra Virgin Olive Oil

Drizzle heart-healthy fats for a Mediterranean touch. Learn more about olive oil health benefits.

Balsamic Glaze or Vinegar

Adds a tangy-sweet finish that beautifully complements tomatoes and mozzarella, making every bite crave-worthy.

Fresh Lemon Juice (Optional)

Brightens flavors naturally and boosts vitamin C. A great optional add-in for a zesty lift in every bite.

Sea Salt & Cracked Pepper

Simple seasoning brings all ingredients together and enhances their natural flavors for a satisfying low-calorie meal.

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🥗 Step-by-Step Instructions for White Bean Caprese Salad

This no-cook Mediterranean salad recipe is ready in under 10 minutes and makes the perfect high-protein vegetarian lunch or light dinner. This recipe hits the mark!

1. Rinse and drain the beans: Use 1 can (15 oz) of cannellini or white beans. Rinse well to remove excess sodium and preservatives for a cleaner, heart-healthy base.
2. Prep your fresh ingredients: Halve the cherry tomatoes and mozzarella balls (bocconcini), and gently tear the fresh basil leaves. Always choose fresh, organic produce for the best taste and nutrition.
3. Combine in a large bowl: Add beans, tomatoes, and mozzarella into a mixing bowl. Toss gently to keep the mozzarella intact.
4. Dress it up: Drizzle with 2 tbsp extra virgin olive oil, 1 tbsp balsamic glaze (or vinegar), and a splash of fresh lemon juice for brightness.
5. Season to perfection: Sprinkle in salt, freshly ground black pepper, and a pinch of Italian herbs like oregano for enhanced Mediterranean flavor.
6. Garnish & serve: Top with torn basil and another light drizzle of balsamic glaze before serving. Serve chilled or at room temperature.

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🥗 Variations & Add-Ins for Your White Bean Caprese Salad

Customize your high-protein Caprese salad to suit any dietary preference or flavor craving. These add-ins will transform your salad into something truly satisfying.

🌱 Vegan White Bean Salad

Swap fresh mozzarella with creamy avocado chunks or a dairy-free vegan cheese alternative. Still rich, creamy, and loaded with plant-based protein.

🥒 Low Carb Keto-Friendly Option

Cut out the beans and replace with spiralized zucchini or cucumber noodles. Add olives and feta for a delicious low-carb Mediterranean salad.

🍗 Protein Boost Add-Ins

Add grilled chicken breast, boiled eggs, or pan-seared tofu for an extra protein-packed salad that’s perfect for post-workout meals or muscle gain goals.

🍅 Mediterranean-Inspired Upgrades

Include tomatoes, kalamata olives, roasted red peppers, or marinated artichokes for a savory, tangy twist. Ideal for those who love bold flavors.

🌾 Grain Bowl Style

Serve your salad over cooked quinoa, farro, or brown rice to turn it into a hearty gluten-free grain bowl. Perfect for meal prep lunch ideas.

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Suggested: Quick Breakfast Ideas

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🍽️ Serving Suggestions for White Bean Caprese Salad

This White Bean Caprese Salad is not just a delicious high-protein vegetarian recipe—it’s a versatile dish that fits into any meal plan, from light lunches to elegant dinner pairings. Here are some of the best healthy serving ideas to make the most out of this Mediterranean no-cook salad:

• On a bed of leafy greens: Serve over baby arugula, spinach, or kale for a fiber-rich, low-calorie vegetarian lunch.
• With grilled chicken or tofu: Turn it into a high-protein balanced meal perfect for meal prep or post-workout refueling.
• Inside a whole wheat pita: Stuff into warm pitas for a quick and easy plant-based Mediterranean sandwich.
• As a side dish: Pairs beautifully with grilled meats, fish, or roasted vegetables for a complete low-carb dinner plate.
• For picnics or potlucks: This salad holds up well and is an ideal make-ahead option for healthy party appetizers.
• With crusty bread or sourdough: Serve with a slice of artisan bread for a comforting, nutritious bite.

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🥗 Health Benefits of Ingredients

This White Bean Caprese Salad isn’t just delicious—it’s a nutritional powerhouse. Each ingredient provides essential nutrients, helping you stay full, energized, and healthy. Explore why this high-protein vegetarian salad is the perfect addition to your clean eating, heart-healthy diet, and weight loss meal plan.

🫘 Cannellini Beans

High in plant-based protein and fiber, white beans support digestive health and help regulate blood sugar. They’re a top source of complex carbs, ideal for high-protein meal prep recipes and weight loss plans.

🍅 Cherry Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that supports heart health and reduces inflammation. They’re also low in calories, making them a go-to for low calorie salad recipes and clean eating lunches.

🧀 Fresh Mozzarella

A good source of calcium and protein, mozzarella supports bone health and helps with satiety. Opt for part-skim versions for a healthy low-fat protein option in your balanced diet.

🌿 Fresh Basil

Basil contains natural compounds that act as anti-inflammatory and antimicrobial agents. It’s an essential herb in Mediterranean diets, known for promoting gut health and reducing oxidative stress.

🫒 Extra Virgin Olive Oil

Rich in monounsaturated fats and antioxidants, olive oil is known to support cardiovascular health and reduce LDL cholesterol. It’s a cornerstone of the ranked as one of the healthiest diets in the world.

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Suggested: Keto Overnight Oats

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Frequently Asked Questions

Can I use other types of beans instead of cannellini beans?

You can substitute cannellini beans with Great Northern beans, navy beans, or even chickpeas. These beans are all high in fiber and plant-based protein, making them excellent options for this Mediterranean salad. Just make sure to rinse and drain canned beans well for the best texture.

Is this White Bean Caprese Salad good for weight loss?

Yes, this is a great choice for a low-calorie, high-protein weight loss meal. White beans are rich in fiber and plant-based protein, helping to keep you full longer. Combined with fresh tomatoes, basil, and olive oil, it’s perfect for a heart-healthy, anti-inflammatory diet. Ideal for those on a clean eating or gluten-free plan!

Can I make this salad vegan?

Yes! Just swap the fresh mozzarella for vegan mozzarella or cubed avocado. This will keep the texture creamy while making the salad 100% plant-based. It’s a perfect no-cook vegan salad that’s also loaded with nutrients and flavor.

How long can I store this salad in the fridge?

This salad stays fresh for up to 3 days when stored in an airtight container in the refrigerator. To maintain the best texture and flavor, add the basil just before serving. It’s one of the best make-ahead, high-protein vegetarian meal prep ideas for summer.

Can I use dried beans instead of canned?

Yes, you can cook dried white beans from scratch for a more economical and low-sodium option. Just soak them overnight and cook until tender. Using home-cooked beans adds an earthy flavor and boosts the nutritional value of this easy Mediterranean salad recipe.

What’s the best type of tomato to use in Caprese salad?

Cherry or grape tomatoes work best for this recipe due to their sweet and juicy flavor. However, heirloom or Roma tomatoes can also be used if diced. For maximum freshness and flavor, always use ripe, organic tomatoes—especially during summer months.

Is this salad gluten-free?

Yes, this White Bean Caprese Salad is naturally gluten-free, making it suitable for people with gluten intolerance or celiac disease. It’s a perfect choice for a healthy, high-protein, gluten-free lunch or dinner.

Is this a good option for a Mediterranean diet?

This salad aligns perfectly with the Mediterranean diet principles—featuring heart-healthy olive oil, fiber-rich beans, fresh vegetables, and herbs. It’s one of the easiest Mediterranean salad recipes that’s perfect for weight management and overall wellness.

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