The Crave Begins
There’s something about a steak salad with beans that just hits the sweet spot—especially when you’re craving something hearty but still fresh and nourishing. When I fire up the grill or sear a steak just right, I know exactly where it’s going: over a crisp bed of greens, tossed with tender beans, juicy cherry tomatoes, and a zippy vinaigrette. This is my kind of comfort—lean, flavorful, protein-packed, and built to satisfy.
This dish is everything I love in a meal: it’s got bold grilled meat, wholesome legumes, vibrant vegetables, and a punchy citrus vinaigrette to tie it all together. Whether you’re trying to stick to a clean eating plan, bulk up on protein, or just enjoy a meal that won’t weigh you down, this salad delivers. It’s one of my go-to choices for low-carb steak salad lovers, and even better—it’s done in under 30 minutes.
If you’ve got leftover steak or you’re looking for a smart meal prep steak salad idea that holds up in the fridge, this one checks all the boxes. It’s a Mediterranean-style steak salad with beans that you’ll crave again and again.
Steak Salad with Beans – High-Protein, Low-Carb Meal Prep Lunch or Light Dinner
Ingredients
- 12 oz flank steak or sirloin – grilled pan-seared, or leftover
- 1 can black beans 15 oz – drained and rinsed
- 6 cups mixed salad greens – spinach arugula, or romaine
- 1 cup cherry tomatoes – halved
- ½ red onion – thinly sliced
- 1 avocado – sliced or diced
- ¼ cup chopped fresh parsley
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- Salt and pepper to taste
Instructions
- Step 1: Prep the SteakSeason your steak with salt, pepper, and garlic powder. Sear on high heat in a cast iron pan or grill to your desired doneness (I go for medium-rare). Let it rest for 5 minutes, then slice thinly against the grain.
- Step 2: Make the DressingIn a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and a pinch of salt and pepper. This simple vinaigrette keeps the salad tasting light and fresh.
- Step 3: Assemble the SaladIn a large bowl or on a platter, layer the greens, cherry tomatoes, red onion, black beans, avocado, and parsley.
- Step 4: Add Steak and DrizzleTop the salad with the warm sliced steak. Drizzle with vinaigrette and toss gently or serve as-is for a more rustic presentation.
- Step 5: Serve ImmediatelyPlate it up and dig in. If you’re meal-prepping, keep dressing separate until serving.
Notes
Secret Tips for the Best Steak Salad with Beans
- Rest the steak for at least 5 minutes before slicing—this locks in juices and keeps the salad from getting soggy.
- Slice against the grain for tender bites, especially when using flank or sirloin.
- Warm the beans slightly before adding for extra flavor absorption and a comforting contrast.
- Add lemon zest to the vinaigrette for extra brightness without more acidity.
- Massage the greens with a tiny bit of olive oil and salt before assembling to soften them and boost flavor.
- Make double the dressing—you’ll want to drizzle it on everything else later in the week.
- Use smoked salt or smoked paprika to give the salad a grilled flavor even if your steak is pan-seared.
- Grill your avocado for 1–2 minutes to add a charred, creamy twist that complements the steak.
- Toss the beans in the vinaigrette first—they’ll soak up more flavor before meeting the rest of the salad.
- Add a pinch of cumin or chili powder to the vinaigrette for a bold Tex-Mex spin without extra prep.
Flavor Snapshot
- Course: Lunch, Dinner, Salad, Meal Prep
- Cuisine: Mediterranean-Inspired, American
- Skill Level: Beginner
- Difficulty Level: Easy
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Servings: 4
- Main Ingredients: Flank steak, black beans, mixed greens, cherry tomatoes, red onion, vinaigrette
- Best For: Meal prep, post-workout meal, light dinner, summer salad
Fuel Facts (Per Serving – Approximate)
- Calories: 420
- Protein: 38g
- Carbohydrates: 16g
- Fiber: 7g
- Fat: 22g
- Sodium: 390mg
This balance makes it an excellent post-workout recovery meal or macro-friendly lunch.
Price Point
If you’re looking for a cost-conscious way to eat clean and feel full, this steak salad delivers excellent value. Here’s a breakdown of the average cost per ingredient (based on U.S. grocery prices):
- Flank steak (12 oz): $6.50
- Black beans (15 oz can): $0.89
- Mixed greens (6 cups): $3.00
- Cherry tomatoes (1 cup): $1.50
- Red onion (1/2): $0.40
- Avocado (1): $1.00
- Lemon: $0.50
- Olive oil, Dijon, spices: $0.75 (estimated)
Total (4 servings): ~$14.54
Per Serving: ~$3.64
That’s a protein-packed, nutrient-rich lunch or dinner for less than $4 per serving—cheaper than most takeout salads and much better for you.
What’s the Big Deal?
- Loaded with over 35g of protein per serving
- Perfectly balanced with fiber-rich beans and healthy fats
- Meal prep-friendly for busy weeks
- Naturally gluten-free and low-carb
- Delicious way to use up leftover steak
From My Kitchen Notes
How This High-Protein Steak Salad Came to Life
This dish started as a happy accident. I had just wrapped up a long shift and found myself staring at a half-used can of black beans and a few slices of leftover grilled flank steak in the fridge. I didn’t want to waste a thing—but I also needed something quick, filling, and energizing before heading back out the door. With a few fresh veggies, a splash of lemon vinaigrette, and a pinch of inspiration, this steak salad with beans came to life. It was simple, satisfying, and exactly what I needed.
I threw it all together in one bowl—juicy steak, fiber-rich beans, cherry tomatoes, red onion, greens—and that first bite hit me with everything I crave: bold flavor, protein, freshness, and real fuel. From that moment on, this salad wasn’t just a one-off—it became a staple in my meal prep lunch routine.
Why It Stuck Around in My Weekly Meal Prep
Over time, I realized just how versatile this salad is. It’s perfect year-round, but especially shines in the summer when I’m craving clean, cooling meals with plenty of flavor and zero fuss. I love using it as a post-workout lunch, a light dinner option, or even packed up for road trips and long days in the kitchen.
The lemon vinaigrette is the game-changer. That bright, tangy citrus cuts through the richness of the steak and brings balance to the whole bowl. It also helps boost the absorption of iron from the steak and beans—a bonus supported by Harvard School of Public Health, which notes that pairing vitamin C with iron-rich foods increases bioavailability.
What keeps me coming back to this salad isn’t just the flavor—it’s the convenience and how well it fits into a balanced lifestyle. It’s high in protein, low in carbs, and thanks to the beans, it’s loaded with fiber that keeps me full and fueled without weighing me down.
Whether you’re using up leftover steak, trying to eat clean without sacrificing flavor, or looking for a dependable go-to in your weekly meal prep, this healthy steak and bean salad earns its place at the table every time.
Grocery Game Plan
Ingredients You’ll Need:
- 12 oz flank steak or sirloin – grilled, pan-seared, or leftover
- 1 can black beans (15 oz) – drained and rinsed
- 6 cups mixed salad greens – spinach, arugula, or romaine
- 1 cup cherry tomatoes – halved
- 1/2 red onion – thinly sliced
- 1 avocado – sliced or diced
- 1/4 cup chopped fresh parsley
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- Salt and pepper to taste
Ingredient Notes:
- Flank steak works best, but you can use ribeye or strip steak too.
- Swap black beans for chickpeas or white beans for variation.
- Add crumbled feta or goat cheese for extra richness.
- To make it spicier, add a few crushed red pepper flakes or jalapeños.
The Fix-Up
Step 1: Prep the Steak
Season your steak with salt, pepper, and garlic powder. Sear on high heat in a cast iron pan or grill to your desired doneness (I go for medium-rare). Let it rest for 5 minutes, then slice thinly against the grain.
Step 2: Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and a pinch of salt and pepper. This simple vinaigrette keeps the salad tasting light and fresh.
Step 3: Assemble the Salad
In a large bowl or on a platter, layer the greens, cherry tomatoes, red onion, black beans, avocado, and parsley.
Step 4: Add Steak and Drizzle
Top the salad with the warm sliced steak. Drizzle with vinaigrette and toss gently or serve as-is for a more rustic presentation.
Step 5: Serve Immediately
Plate it up and dig in. If you’re meal-prepping, keep dressing separate until serving.
Flavor Twists
Looking to put your own spin on this steak salad with beans? These variations give you all the high-protein, flavor-packed satisfaction with a twist, depending on your mood, pantry, or nutritional goals. Whether you’re craving a Tex-Mex vibe, something Mediterranean-inspired, or even a plant-based lunch that still fills you up, here are a few ways to change things up without sacrificing ease or nutrition.
Tex-Mex Steak Salad with Beans
Bring the bold, smoky flavors of the southwest right into your salad bowl. Add grilled corn, pepper jack cheese, sliced jalapeños, and swap out the lemon vinaigrette for a cumin-lime dressing. You can also toss in some tortilla strips or avocado for extra crunch and creaminess.
This twist hits all the marks for a satisfying high-protein steak salad while offering just the right amount of spice. The fiber from the black beans and the protein from the steak make it a great post-workout recovery meal or hearty lunch that keeps you full for hours.
Greek-Style Steak and Bean Salad
If you’re into fresh herbs, briny olives, and creamy sauces, this one’s for you. Use chickpeas instead of black beans, add kalamata olives, diced cucumber, crumbled feta, and top it all with a generous dollop of tzatziki instead of vinaigrette.
This version leans into that Mediterranean steak salad vibe and is packed with anti-inflammatory ingredients like olive oil and herbs. According to Healthline, the Mediterranean diet is associated with better heart health and long-term wellness, making this a smart twist if you’re after more than just flavor.
Steak Salad Bowl with Rice or Quinoa
Want a more filling base? Turn your salad into a steak salad grain bowl by adding brown rice or quinoa underneath the greens. This gives it more staying power and makes it an excellent meal prep steak salad for work lunches or busy weeknights.
Brown rice adds complex carbs and fiber, while quinoa boosts the plant-based protein and iron content—especially helpful if you’re pairing it with beans. Both are gluten-free and ideal for those looking for balanced lunch recipes that deliver on macros and taste.
Vegan Option: Grilled Tofu and Beans Salad
If you’re skipping the steak, you can still enjoy all the heartiness and protein. Simply replace the meat with grilled tofu or pan-seared tempeh, both of which soak up flavor beautifully. Keep the black beans, add your favorite plant-based dressing, and don’t be afraid to load up on the herbs, avocado, and even roasted sweet potato cubes.
This becomes a totally satisfying high-protein vegan lunch that’s rich in fiber and nutrients. As WebMD highlights, tofu is a great source of plant-based protein and may support heart health and cholesterol balance.
Each of these flavor twists proves that your steak salad with beans doesn’t have to be a one-note wonder. With a few simple swaps, you can take it global or tailor it to any dietary style—all while keeping that protein-rich foundation that makes this meal so powerful.
Leftover Love
- Fridge: Store undressed salad and steak separately in airtight containers for up to 4 days.
- Freezer: Cooked steak can be frozen for up to 2 months. Beans don’t freeze as well in salads.
- Reheat: Rewarm steak gently in a pan or microwave before assembling the salad.
Pull Up a Chair
Pair this steak salad with beans with one of these cozy companions:
- Garlic Butter Pasta – warm and indulgent
- Cheddar and Bacon Turkey Melt – perfect for high-protein cravings
- Bacon,Egg, and Tater Tot Casserole – soft, cheesy, and satisfying
Kitchen Talk (FAQs)
What kind of steak is best for steak salad with beans?
I recommend flank steak or sirloin—they’re lean, affordable, and cook fast. These cuts give you all the flavor and tenderness without the excess fat. The Mayo Clinic explains that choosing lean cuts like flank or sirloin helps reduce saturated fat intake while still offering the muscle-building protein your body needs.
Is this steak salad high in protein?
Absolutely. Each serving delivers about 38 grams of protein, making this a great option for muscle recovery meals or those aiming to meet their daily protein goals. The combo of steak and beans gives you both animal and plant-based protein sources in one bowl.
Can I make steak salad with beans ahead of time?
Yes, and it’s one of my favorite meal prep lunch ideas. Just store the greens, beans, steak, and dressing separately to keep everything crisp and fresh. This meal prep steak salad will hold up for 3 to 4 days in the fridge, which makes it perfect for planning weekday lunches.
Are beans good for weight loss and digestion?
Yes—they’re rich in soluble fiber, which promotes satiety and supports gut health. According to WebMD, fiber-rich foods like black beans help you feel full longer and may reduce overall calorie intake. They’re also great for stabilizing blood sugar levels, making them ideal for weight-loss salads or low-GI meals.
What dressing goes best with steak salad with beans?
I’m all about a simple lemon vinaigrette—it’s light, citrusy, and brightens up the rich steak beautifully. For more depth, go with balsamic vinaigrette or red wine vinegar-based dressings. The acidity helps balance out the savory and earthy notes of the beans and meat.
Is this recipe gluten-free?
Yes, it’s naturally gluten-free as long as all your condiments (like Dijon mustard) and seasonings are certified GF. The FDA provides more info about gluten-free food labeling to help you verify your ingredients.
What vegetables go well in a steak and bean salad?
You can mix in cucumber, bell peppers, shredded carrots, or roasted zucchini for added crunch, nutrients, and texture. This kind of salad is easy to customize based on what you have on hand. The base greens, like spinach or arugula, pair perfectly with juicy grilled steak and earthy beans.
How can I turn this into a more filling dinner?
Bulk it up by adding a grain like quinoa or brown rice, roasted sweet potatoes, or even a slice of warm garlic bread on the side. Turning it into a steak salad bowl with rice not only stretches the servings but also gives you a complex-carb boost for energy and satiety.
Can I use canned beans in steak salad?
Yes, canned black beans are perfect for this recipe—just drain and rinse them to reduce excess sodium. If you’re watching your salt intake, look for low-sodium or no-salt-added beans, which still give you all the fiber and nutrients without the extra sodium. The FDC (FoodData Central) shows that black beans are a great source of protein, fiber, iron, and potassium.
Is steak salad good after a workout?
Yes—especially this one. It offers lean protein, complex carbs from beans, and healthy fats from olive oil and avocado. That combination supports muscle repair and recovery without leaving you feeling sluggish. It’s a great example of a high-protein post-workout meal that doesn’t require hours in the kitchen.
Final Bite
This steak salad with beans has quickly become one of my most dependable recipes—when I want bold flavor, a good protein boost, and something that doesn’t weigh me down. Whether you’ve got leftover steak from dinner or you’re prepping lunches for the week, this salad covers all the bases.
It’s fast, flexible, and endlessly satisfying. You’ve got crunch, creaminess, freshness, and a hit of citrus—all in one bowl. Give it a go. I think you’ll find yourself coming back to it again and again.
“Steak, beans, greens, and a zingy vinaigrette—this salad fuels you up without slowing you down.” — Molly
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A protein-packed, flavor-rich salad with juicy steak, fiber-filled beans, and a lemony vinaigrette that brings it all together in one easy, 20-minute meal.
