This viral TikTok salad delivers over 40g of protein and it only takes 10 minutes to prep

If you spend as much as I do scrolling through TikTok, you’ve almost certainly come across the dense bean salad (or DBS).

The viral recipe, first created by Violet Witchel, packs in lots of protein and fiber, and the vinegar-based dressing develops more flavor as the week goes on.

I chose to follow the Mediterranean-inspired sun-dried tomato recipe, which Whitchel demonstrates making in this TikTok.

@violet.cooks

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What I liked about this dense bean salad recipe

I love that this type of salad is easily customizable. I swapped the chicken and pepperoni for soy alternatives to make it vegetarian, and omitted the shallot and artichoke hearts out of personal preference.

What caught me by surprise was just how easy the salad was to make. It took me about 10 minutes, and would have taken less time if I was a more adept vegetable chopper. I really liked not needing to use a stove, oven or air fryer either.

As someone who can be sensitive to textures, I was worried about how enjoyable it would be to eat, but my fears were quickly dispelled and I ate about half the salad while prepping it. It balances the freshness from the cherry tomatoes, bell pepper, and herbs, with heartiness from the sun-dried tomatoes, pepperoni, and chicken. The beans also do a great job of absorbing the flavor of the dressing.

The DBS continued to marinate in the dressing as the week went on, with the vinegar helping to break down the tomatoes and bell pepper, creating an even more flavorful meal.

The one thing the salad notably lacked was carbs, so I decided to pile it onto some cream crackers. That said, the flavors would really lend themselves nicely to being eaten with pasta, and some of Witchel’s Asian or Mexican-inspired salads could work well with rice or tortillas.

Health benefits of the dense bean salad

To learn more about the nutritional benefits, I spoke to Dr Caitlin Hall, chief dietitian at Myota Health.

"Plant-based protein sources, such as chickpeas and lentils, are fantastic as they offer dual benefits: not only are they rich in protein, but they also provide prebiotic fiber like galactooligosaccharides (GOS), which feed our beneficial gut bacteria."

"This, in turn, supports the production of anti-inflammatory compounds, called butyrate, in the body. Butyrate helps support the gut lining, reduces inflammation in the body, and contributes to better metabolic, immune, and even mental health."

Hall also told me about the benefits of having multiple sources of plants within the salad. "The American Gut Project found that consuming 30 different plants weekly optimizes the richness and diversity of beneficial gut bacteria."

However, Hall warns against diving straight into the DBS trend if you're not already eating a plant-rich diet. "It's essential to increase fiber intake gradually over a few weeks to allow your gut bacteria time to adjust, avoiding potential digestive discomfort like bloating and wind," says Hall.

"I recommend starting small, such as adding one new plant-based food to your shopping list each week, gradually building up to a more varied, plant-rich diet. This approach supports both gut health and sustainable, lasting habits."