Dense Bean Salads Keep Trending — Here’s One You’ll Want to Eat on Repeat
Known as DBS to their legions of fans, these salads are healthy, affordable, adaptable, and convenient. Learn how to make a version you’ll want for your permanent recipe collection.
TikTok food fads come and go, but dense bean salads prove that with the right ingredients, even a recipe concept with a hashtag (#densebeansalads) and a catchy nickname (DBS) can keep trending.
What sets dense bean salads apart is that they have all the elements of a balanced meal without requiring a lot of effort. “They’re incredibly easy to make because they don’t require any cooking. All you need to do is pop open a few cans of beans, rinse them, chop a few veggies, combine them in a bowl, and add dressing,” says Frances Largeman-Roth, RDN, author of the book Everyday Snack Tray.
The dense bean salad trend went viral a few years back thanks to TikTok creator Violet Witchel, but since then home cooks have made this endlessly adaptable concept their own. The beauty of a DBS is that you can customize it to your liking.
What Exactly Is a Dense Bean Salad?
Dense bean salads obviously feature beans or other legumes, plus other components chopped to a bean-like size if necessary.
Unlike a leafy green salad, dense bean salads hold up well in the refrigerator and get better as they sit and the ingredients soak up the dressing.
Dense bean salads usually contain:
Beans, such as black, garbanzo, cannellini, and pinto
Crunchy, hearty vegetables, including bell peppers, cucumbers, corn, or cherry tomatoes
Fresh herbs like parsley, basil, dill, cilantro, or mint
Whole grains, such as brown rice, farro, or quinoa
Alliums, like garlic, red onion, or shallots
Homemade dressing, often made with olive oil, vinegar, and seasonings
Cheese, like grated Parmesan or crumbled feta (optional)
Meat, like rotisserie chicken or diced deli meat (optional)
Benefits of Dense Bean Salads
There are many reasons for the ongoing popularity of DBS, including healthfulness, convenience, and affordability.
They’re Loaded With Protein and Fiber
“Beans are one of the most underrated foods in the store for so many reasons. With so much buzz around protein, and hopefully fiber (thanks to fibermaxxing), beans have it all,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You From Label to Table.
Because only about 5 percent of Americans meet the daily recommendation of 25 grams (g) of fiber, dense bean salads can help fill that gap. For example, a serving (100 g) of chickpeas provides 7 g of protein and nearly 6 g of fiber.
They’re Filled With Antioxidant-Rich Vegetables and Herbs
No matter the time of year, DBS gives you the opportunity to fill your bowl with a variety of seasonal produce. In the spring, you can load your DBS with peas and asparagus; summer brings corn and bell peppers; in the fall and winter, you can roast heartier greens like Brussels sprouts and squash like butternut, acorn, and delicata for a baked DBS.
They Can Be Prepped in Advance
Most salads can’t be prepared ahead of time because the delicate greens wilt and can turn brown, but DBS can generally last about four days in the fridge, Largeman-Roth says.
This make-ahead quality means you can have a dense bean salad ready to go as a side dish for busy nights. Or you can turn it into a main course by adding tuna, chicken, or tofu, Largeman-Roth suggests.
They’re Economical
Canned beans are one of the most budget-friendly protein sources. Plus, because dense bean salads are so adaptable you can throw in whatever produce you have in your crisper; you won’t necessarily need to buy a specific ingredient. Not only will this save you money, you’ll also reduce food waste, Taub-Dix says.
How to Make a Healthy Dense Bean Salad at Home
The recipe below for a black bean and corn salad shows how one great DBS comes together. But you can also improvise your own nutritious DBS by following the tips here.
Make your own salad dressing. Instead of opting for store-bought versions that can contain sweeteners, preservatives, and saturated fats, try combining extra-virgin olive oil with some apple cider vinegar or fresh citrus juice, and (if you like) a touch of honey. If you prefer a creamy dressing, make your own using low-fat Greek yogurt and spices and herbs.
Add crunchy toppings, like roasted chickpeas or edamame. Avoid croutons, tortilla strips, or bacon bits, which are high in sodium and saturated fat, Taub-Dix says.
Use high-calorie ingredients with restraint. A sprinkling of sliced almonds or chopped pecans can add great texture and healthy fats to a DBS, but you want to be mindful about the amount to avoid excess calories, Taub-Dix says.
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Black Bean, Corn, and Bell Pepper Salad
You’re likely to have most of the ingredients for this colorful summer salad already on hand. Black beans shine as a source of a plant-based protein, which a study published in February 2021 in the Journal of the American Heart Association found to be associated with a lower risk of death from cardiovascular disease and dementia in post-menopausal women. These legumes also contain fiber, folate, potassium, zinc, and iron, a nutrient that MedlinePlus says may be better absorbed in the presence of vitamin C, which you’ll find plenty of in bell peppers.
1 (15-oz) can low-sodium black beans, drained and rinsed
2 cups frozen corn, defrosted
½ red onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
1 lemon, juiced
1 lime, juiced
2 tbsp olive oil
2 tbsp fresh cilantro, finely chopped
Kosher salt and freshly ground pepper, to taste
Directions
1
In a large bowl, combine black beans, corn, onion, and bell peppers.
2
In a small bowl, whisk together lemon and lime juices and olive oil. Add cilantro and season to taste with salt and pepper. Pour over black bean mixture and toss to evenly coat. Serve immediately or refrigerate until serving.
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Resources
Papanikolaou Y et al. Adult Dietary Patterns With Increased Bean Consumption Are Associated With Greater Overall Shortfall Nutrient Intakes, Lower Added Sugar, Improved Weight-Related Outcomes and Better Diet Quality. Nutrition Journal. March 20, 2024.
Quittner E. Violet Witchel Wants You to Think Beans Are Sexy. The New York Times. June 2, 2026.
Quagliani D et al. Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American Journal of Lifestyle Medicine. July 7, 2026.
Chickpeas (Garbanzo Beans, Bengal Gram), Canned, Sodium Added, Drained and Rinsed. U.S. Department of Agriculture. October 26, 2023.
Glenn AJ et al. Dietary Plant-to-Animal Protein Ratio and Risk of Cardiovascular Disease in 3 Prospective Cohorts. The American Journal of Clinical Nutrition. December 2024.
Tom Gavin joined Everyday Health as copy chief in 2022 after a lengthy stint as a freelance copy editor. He has a bachelor's degree in psychology from College of the Holy Cross.
Tiffany Ayuda is an editor and writer with more than a decade of experience covering fitness, nutrition, health, and wellness. She's passionate about helping people make impactful ...
