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grilled steak salad with black beans, cherry tomatoes, red onion, and lettuce

Steak Salad with Beans – High-Protein, Low-Carb Meal Prep Lunch or Light Dinner

Molly
This high-protein steak salad with beans is your answer to a hearty yet refreshing lunch or light dinner. Juicy grilled steak, fiber-rich black beans, fresh veggies, and a zesty lemon vinaigrette come together in just 20 minutes. Perfect for meal prep, post-workout recovery, or clean eating days, it’s gluten-free, low-carb, and loaded with flavor in every bite.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dinner, Lunch, Meal Prep, Salad
Cuisine American, Mediterranean-Inspired
Servings 4 servings
Calories 420 kcal

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 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.

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.
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