This viral TikTok salad provides over 40g of protein and only takes 10 minutes to prepare

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, is high in protein and fiber, and the vinegar-based dressing develops more flavor as the week goes on.

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

@violet.cooks ♬ Sweet Wes Anderson style acoustics – Kenji Ueda

What I liked about this dense bean salad recipe

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

What surprised me was how easy the salad was to prepare. It took me about 10 minutes and would have taken less time if I had been a more skilled vegetable cutter. I also really liked not having to use a stove, oven, or air fryer.

As someone who can be sensitive to textures, I was worried about how enjoyable the meal would be, but my fears were quickly allayed and I ate about half of the salad as I prepared it. It balances the freshness of cherry tomatoes, peppers, and herbs with the heartiness of sun-dried tomatoes, peppers, and chicken. The beans also absorb the flavor of the dressing excellently.

The DBS continued to marinate in the dressing throughout the week, with the vinegar helping to break down the tomatoes and peppers, creating an even more flavorful meal.

The only thing the salad was notably lacking was carbs, so I decided to pile it on some cream crackers. However, the flavors are great for eating with pasta, and some of Witchel's Asian or Mexican-inspired salads pair well with rice or tortillas.

Health Benefits of Dense Bean Salad

To learn more about the nutritional benefits, I spoke to Dr. Caitlin Hall, a nutritionist with a doctorate in neuroimaging of the gut and brain.

“Plant protein sources like chickpeas and lentils are fantastic because they offer two 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 body’s production of anti-inflammatory compounds called butyrate. Butyrate supports the intestinal lining, reduces inflammation in the body and contributes to better metabolic, immune and even mental health.”

Hall also told me about the benefits of multiple plant sources in salad. “The American Gut Project has found that eating 30 different plants weekly optimizes the richness and diversity of beneficial gut bacteria.”

However, Hall warns against jumping straight into the DBS trend if you don't already eat a plant-rich diet. “It's important to gradually increase your fiber intake over a few weeks to allow your gut bacteria to adapt and avoid potential digestive discomfort such as bloating and bloating,” says Hall.

“I recommend starting small, for example adding a new plant-based food to your shopping list every week, and then gradually switching to a more varied, plant-rich diet. This approach supports both gut health and sustainable, long-lasting habits.”

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