Ever try Winter White Bean Salad? Tired of eating the same salad? White beans are packed with protein, and cauliflower is a great source of fiber!  This recipe works perfectly to make ahead and store in mason jars to bring to work or take out of the refrigerator and eat at home. It makes four servings, so it can basically get you through the whole week, or feed the whole family for a meal! As an added bonus, it’s vegetarian and could easily be adapted to be vegan by omitting the feta cheese. Although there’s no meat, the white beans bring a lot of protein. It’s perfect for when you don’t want to turn on the oven or stove to actually cook, but aren’t exactly in the mood for a typical salad.

This winter white bean salad recipe also includes a homemade dressing of olive oil, red wine vinegar, Dijon mustard, thyme, dill, and chives. You can try making extra dressing and keeping it in the fridge to add onto other salads! Some people might think that omitting the dressing is “healthier,” however fat is necessary in your salad to help absorb the nutrients! Vitamins A, D, E, and K are fat-soluble, which means that your body can’t absorb them without adequate fat intake at the same time. In this recipe, cauliflower has vitamin K and arugula is rich in vitamins A and K. Without the fattier components like dressing or cheese, you won’t reap the full benefits of these vegetables!

If you’re looking for another salad recipe, we have you covered! Check out some of our favorites, such as this chickpea tomato salad or this margarita chicken mason jar salad!

Winter White Bean Salad

Tired of eating the same salad? White beans are packed with protein, and cauliflower is a great source of fiber!
Course: Main Dish, Salad, Side Dish
Cuisine: American, Gluten Free, Vegetarian
Keyword: Easy, Fiber, Make ahead, Meal prep, No cooking, Quick, Salad, Winter
Condition: Diabetes, Gluten Free, Nut Free, PCOS
Servings: 4 servings


  • 1 head cauliflower cut into florets
  • 1 small bulb fennel thinly sliced
  • 1 15-oz can white beans drained and rinsed
  • 5 oz feta cheese crumbled
  • 1 lemon zested and juiced
  • 4 tbsp olive oil
  • 1-1/2 tbsp red wine vinegar
  • 2-1/2 tbsp dijon mustard
  • 1 tsp thyme fresh, chopped
  • 1 tsp dill fresh, chopped
  • 1 tsp chives fresh, chopped
  • 5 cups arugula


  • Combine cauliflower, fennel, beans, and feta in large bowl, set aside.
  • In a small bowl, combine olive oil, vinegar, Dijon mustard, thyme, dill, and chives. Whisk to combine.
  • Pour dressing over cauliflower mixture and toss to combine.
  • Lay 1 cup of arugula on each plate. Top with white bean salad, and enjoy!


Carbohydrates: 17g | Protein: 10g | Fat: 22g | Sodium: 519mg | Potassium: 823mg | Fiber: 6g

Please note:

Nutrition info is an estimate and may contain errors.

An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.