Italian Grinder Bean Salad (Easy, High-Protein BeanTok Recipe)
If you’ve spent even five minutes scrolling food content lately, you’ve probably landed on BeanTok — the corner of the internet convincing everyone (myself included) that beans deserve way more love. Between their fiber, protein, and ability to turn into a full meal with minimal effort, I’ve been intentionally trying to eat more beans — and this Italian Grinder Bean Salad instantly earned a spot on repeat.
This recipe was inspired by the viral grinder-style bean salads floating around online, but made my way: creamy, tangy, packed with bold Italian flavor, and incredibly satisfying without needing pasta or bread. It’s perfect for meal prep, summer lunches, or as a protein-packed side dish for grilling season.
If you love Italian Grinder-inspired recipes, then we have you covered. Not just with this grinder bean salad, but be sure to check out the Italian Grinder Pasta Salad, Italian Antipasto Salad, and Grinder Coleslaw.
Why You’ll Love This Grinder Bean Salad
- Packed with plant-based protein and fiber
- No cooking required — just chop, mix, and chill
- Perfect for meal prep (it gets better as it sits)
- Inspired by the flavors of an Italian grinder, without the bread
- Easy way to jump on the BeanTok trend without overthinking it
Ingredients for Italian Bean Grinder Salad
Bean Salad Base
- 1 can chickpeas, drained and rinsed
- 1 can cannellini beans, drained and rinsed
- 1 can chickpeas, drained and rinsed
- ½ cup red onion, thinly sliced
- ½ cup banana peppers, sliced
- ½ cup black olives, sliced
- 1 cup cherry tomatoes, halved
- 4 ounces of salami, sliced
- 1 cup shredded Italian cheese blend
Creamy Italian Grinder Dressing
- ½ cup Olive Garden Italian salad dressing
- ¼ cup mayonnaise
- ½ teaspoon garlic powder
- ½ teaspoon Italian seasoning
- Salt and black pepper, to taste
Step-by-Step Instructions for Grinder Bean Salad
Step 1: Prep the Beans
Drain and rinse the cans of beans thoroughly. Add them to a large mixing bowl.
Step 2: Add the Grinder Mix-Ins
To the bowl, add the sliced red onion, banana peppers, salami, black olives, and cherry tomatoes.
Step 3: Make the Creamy Italian Dressing
In a small bowl, whisk together the Olive Garden Italian dressing, mayonnaise, garlic powder, Italian seasoning, salt, and pepper until smooth and creamy.
Step 4: Toss the Salad
Pour the dressing over the bean mixture. Stir until everything is evenly coated.
Step 5: Chill and Serve
Cover and refrigerate for at least 30 minutes before serving. This allows the flavors to fully develop — and it’s even better the next day.
Tips for the Best Grinder Bean Salad
- Let it marinate: This salad gets better after a few hours in the fridge.
- Adjust creaminess: Add an extra tablespoon of mayo if you want it richer.
- Boost protein: Add salami or ham if desired — but it’s hearty enough without.
- Storage: Keeps well in the fridge for up to 4 days.
Why BeanTok Got Me Hooked
BeanTok has completely changed how I think about quick meals. Beans aren’t just a side anymore — they’re the base of filling, crave-worthy dishes like this one. This grinder bean salad checks every box: protein, fiber, flavor, and zero cooking.
If you’re trying to eat more beans without sacrificing taste, this recipe is the perfect place to start.
More Easy No-Cook Recipes to Try
If you love this Italian grinder bean salad, you’ll also want to try:
Italian Grinder Bean Salad
Equipment
Ingredients
Bean Salad
- 15 ounce can chickpeas, drained and rinsed
- 15 ounce can cannellini beans, drained and rinsed
- 1/2 cup red onion thinly sliced
- 1/2 cup banana peppers sliced
- 1/2 cup black olives sliced
- 1 cup cherry tomatoes halved
- 4 ounces salami sliced and diced
- 1 cup shredded Italian cheese blend
Creamy Italian Dressing
- 1/2 cup Olive Garden Italian salad dressing
- 1/4 cup mayonnaise
- 1/2 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
- Salt to taste
- Black pepper to taste
Instructions
- Drain and rinse the chickpeas and cannellini beans. Add them to a large mixing bowl.
- Add the red onion, banana peppers, black olives, cherry tomatoes, salami and shredded Italian cheese to the bowl with the beans.
- In a separate small bowl, whisk together the Olive Garden Italian dressing, mayonnaise, garlic powder, Italian seasoning, salt, and black pepper until smooth and creamy.
- Pour the dressing over the bean mixture and stir gently until everything is evenly coated.
- Cover and refrigerate for at least 30 minutes before serving to allow the flavors to develop. Stir again before serving.
Notes
Nutrition
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