Mediterranean Shrimp & White Bean Salad: 7 Secrets for Elegant Simplicity

Last August, I completely embarrassed myself at my sister-in-law’s dinner party. I’m talking catastrophically. She’d asked everyone to bring something “light and elegant” and I showed up with— honestly, I still can’t talk about it.

Anyway, after 14 test batches (yes, fourteen— my husband Marcus started hiding the receipt from Costco), I finally cracked the code on this Mediterranean Shrimp & White Bean Salad. My neighbor Linda, who literally never compliments food, asked for the recipe. Linda! The woman who once told me my risotto was “interesting.”

Here’s the thing about this healthy shrimp salad: it’s deceptively simple. Like, embarrassingly simple. But there are exactly seven secrets that transform basic ingredients into something that looks like you hired a caterer. Let me show you everything.

Mediterranean Shrimp &White Bean Salad

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• Author: Rachel Mazza
• Total Time: 25-55 minutes
• Yield: 6 servings

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Description

This elegant Mediterranean Shrimp & White Bean Salad combines tender sautéed shrimp with creamy cannellini beans, sun-dried tomatoes, and fresh herbs in a bright lemon-herb dressing. Heart-healthy, high in protein, and naturally gluten-free, it’s perfect for meal prep, dinner parties, or a satisfying weeknight meal.

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Ingredients

For the Salad:

 1½ pounds large shrimp (21-25 count), peeled and deveined

 2 (15-ounce) cans cannellini beans, drained and rinsed

 1 cup cherry tomatoes, halved

 ½ cup sun-dried tomatoes (dry-packed), rehydrated and julienned

 1 small shallot, thinly sliced

 ⅓ cup crumbled feta cheese (optional)

 ¼ cup fresh dill, chopped

 ¼ cup fresh parsley, chopped

 4 cups baby arugula (for serving)

 Red pepper flakes, to taste

 Flaky sea salt and freshly ground black pepper

For the Lemon-Herb Dressing:

 ⅓ cup extra virgin olive oil, plus 2 tablespoons for cooking

 3 tablespoons fresh lemon juice (about 1½ lemons)

 1 teaspoon lemon zest

 1 small garlic clove, minced

 1 teaspoon Dijon mustard

 1 teaspoon dried oregano

 ½ teaspoon honey

 ½ teaspoon kosher salt

 ¼ teaspoon black pepper

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Instructions

1. Make the dressing: Whisk together olive oil, lemon juice, lemon zest, garlic, Dijon, oregano, honey, salt, and pepper in a small bowl. Set aside.

2. Prep the shrimp: Pat shrimp very dry with paper towels. Season with salt, pepper, and a pinch of red pepper flakes. Let sit at room temperature 5 minutes.

3. Rehydrate sun-dried tomatoes: Place in a small bowl, cover with warm water, and let sit 10 minutes. Drain and slice into thin strips.

4. Cook the shrimp: Heat 2 tablespoons olive oil in a large skillet over medium-high heat until shimmering. Add shrimp in a single layer and cook 2 minutes per side until pink and just opaque. Transfer immediately to a plate.

5. Dress the beans: Place drained beans in a large bowl. Add two-thirds of the dressing and toss gently. Let marinate 5 minutes while shrimp rests.

6. Assemble: Add warm shrimp to dressed beans. Gently fold in cherry tomatoes, sun-dried tomatoes, shallot, dill, and parsley. Add remaining dressing and toss.

7. Season and serve: Taste and adjust salt and lemon as needed. Serve over fresh arugula, topped with crumbled feta, a drizzle of olive oil, and extra herbs.

Notes

Storage: Refrigerate assembled salad (without arugula) in airtight container up to 3 days. Dressing keeps 1 week. Store arugula separately. Do not freeze.

Make-Ahead: Prep all components night before. Assemble without arugula and refrigerate. Add arugula and final garnishes just before serving. Best at room temperature.

Substitutions: Great Northern beans for cannellini (1:1). Lime juice for lemon. Chickpeas for different texture. Grilled shrimp instead of sautéed.

Dietary: Naturally gluten-free. Omit feta for dairy-free/vegan option. Vegetarian: replace shrimp with extra beans and artichoke hearts.

• Prep Time: 15 minutes
• marinate time: 5-30 minutes
• Cook Time: 10 minutes
• Method: Stovetop
• Cuisine: Italian/Mediterranean

Nutrition

• Serving Size: approximately 1½ cups
• Calories: 325 kcal
• Sugar: 3g
• Sodium: 485mg
• Fat: 15g
• Saturated Fat: 3g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 6g
• Protein: 28g
• Cholesterol: 142mg

Why This Mediterranean Shrimp & White Bean Salad Works

The Science of Simplicity

So here’s what’s actually happening when you combine shrimp with cannellini beans (and I promise this isn’t boring food science). According to Harold McGee’s work on protein interactions, the mild beans act as a canvas that absorbs the bright lemony dressing while the shrimp provides textural contrast. The cannellini bean shrimp salad ratio I use— roughly 2:1 beans to shrimp— creates this beautiful balance where neither ingredient dominates.

My friend Derek (he’s a food scientist, so naturally I interrogate him at every dinner party) explained that the starch in white beans actually helps the dressing emulsify better. Is that why this lemon shrimp white bean combo works so well? Probably. Do I fully understand it? Absolutely not. But I trust Derek more than I trust my own cooking instincts, which, um, is saying something. If you love Mediterranean flavors, you might also enjoy our Mediterranean Chicken Bowl for a similarly satisfying protein-packed meal.

Perfect for Every Occasion

This easy shrimp bean salad is honestly what I bring to everything now. Summer potlucks? Check. Fancy dinner parties where I need to prove I can cook? Double check. Tuesday night when I want something that makes me feel like I have my life together? Triple check. The heart healthy shrimp recipe aspect makes it perfect when your doctor is giving you That Look about your cholesterol numbers. (Not that I’d know anything about that. Cough.)

It travels beautifully, improves as it marinates, and serves room temperature— which means no last-minute panic about reheating. The high protein seafood salad keeps you full for hours without that heavy, I-need-a-nap feeling.

Essential Ingredients for the Perfect Mediterranean Shrimp Salad

Choosing Your Proteins

Shrimp: Go for large Shrimp or extra-large Shrimp (21-25 count per pound), shell-off, deveined. I use frozen 90% of the time because, and I cannot stress this enough, unless you live near a dock, “fresh” shrimp at the grocery store is just previously frozen shrimp that’s been sitting there longer. Trust me on this one— my friend who works at Whole Foods confirmed it, and now I can’t unknow it.

Cannellini Beans: These are non-negotiable for this shrimp white bean salad recipe. They’re creamy but hold their shape, unlike navy beans which turn to mush if you look at them wrong. Great Northern beans work in a pinch, but they’re a bit smaller. My Aunt Carol insists butter beans are superior— she’s wrong, but I love her anyway. For the best results, use quality canned beans like Goya or Whole Foods 365, but make sure to rinse them thoroughly. That’s how you get the cleanest flavor for your Mediterranean shrimp salad.

Building Layers of Flavor

The game-changer ingredient nobody talks about? Sun-dried tomatoes. Not the oil-packed kind (too heavy), but julienne-cut dry-packed ones you rehydrate in warm water for 10 minutes. They add this concentrated, almost umami sweetness that makes people say “wait, what IS that?” which is honestly my favorite question to receive. Our Tomato Cucumber Feta Salad uses a similar principle of balancing bright and rich flavors. Also grab some peppery arugula, fresh herbs like dill and parsley, and good quality feta. Oh, and a shallot. I always forget the shallot until I’m already cooking, so I’m putting it in bold for both of us: DON’T FORGET THE SHALLOT.

Ingredient Quality Comparison:

The Foolproof Method: How to Make Mediterranean Shrimp & White Bean Salad

Preparation Phase (10 minutes)

Step 1: Prep the shrimp. If frozen, thaw in cold water for 15-20 minutes. Pat VERY dry with paper towels. Wet shrimp = steamed shrimp = sad shrimp. Season with salt, pepper, and a pinch of red pepper flakes. Let them sit at room temperature while you prep everything else— this is called tempering and it helps them cook evenly. (Batch 7 was all about figuring this out. Batch 7 was… not my proudest moment.)

Step 2: Make the lemon dressing. In a small bowl, whisk together ⅓ cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 small minced garlic clove, 1 teaspoon Dijon mustard, 1 teaspoon dried oregano, ½ teaspoon honey, and salt and pepper. The honey isn’t traditional but it rounds out the acidity beautifully. My friend Elena (she’s Greek, so her opinion counts double) says this is acceptable. This gluten free shrimp salad dressing keeps for a week in the fridge, so make extra!

Step 3: Drain and rinse the beans. This takes 30 seconds but removes the starchy canning liquid that makes everything taste weirdly… canny? Gently shake off excess water. If you’ve been meaning to try our Chickpea Stuffed Sweet Potatoes, the same rinsing technique applies to any canned legume.

Step 4: Prep remaining vegetables. Thinly slice 1 small shallot (soak in ice water if it’s particularly strong— yes this works). Halve 1 cup cherry tomatoes. If using sun-dried tomatoes, rehydrate in warm water 10 minutes, then drain and julienne. Roughly chop fresh dill and parsley. Cube or crumble your feta.

Cooking and Assembly (15 minutes)

Step 5: Cook the shrimp (the critical part!). Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Wait until the oil shimmers— this is important. Add shrimp in a single layer (work in batches if needed). Cook 2 minutes per side until pink and just opaque. Here’s the secret from batch 12: pull them just before you think they’re done. They’ll continue cooking from residual heat. Overcooked shrimp is rubbery shrimp, and rubbery shrimp makes Linda give you That Look. Transfer to a plate immediately.

Step 6: Marry the beans with dressing. This is the technique that changed everything. While the shrimp are still warm, put the beans in a large bowl and toss with two-thirds of the dressing. The beans absorb flavor better when the dressing meets warm-ish shrimp. Let this sit 5 minutes minimum while you organize your life (or scroll your phone, I don’t judge). Similar to how we prep our Kale and Sweet Potato Salad, letting ingredients meld makes all the difference.

Step 7: Assemble with intention. Add the warm shrimp to the dressed beans. Gently fold in cherry tomatoes, sun-dried tomatoes (if using), shallot, and herbs. Don’t stir aggressively— you want whole beautiful beans, not bean mash. Add the remaining dressing, toss gently, and taste. It probably needs more salt and a squeeze of lemon. It always does.

Step 8: The finishing touches. Transfer to a serving platter. Top with crumbled feta, a drizzle of your best olive oil, and extra fresh herbs. If serving on a bed of arugula (which I recommend for that elegant shrimp appetizer presentation), dress the arugula lightly with just olive oil and lemon— the salad itself has plenty of dressing. Marcus calls this “restaurant fancy” which I choose to take as a compliment.

Creative Variations to Make It Your Own

Regional Twists

The beauty of this light shrimp dinner salad is how adaptable it is. My cousin Rachel (who’s been vegetarian for like, 15 years now) skips the shrimp entirely and doubles the beans— still delicious. You could add chickpeas for extra protein, or try our Lemon Chickpea Patties crumbled on top for a completely plant-based version.

Variation Ideas:

Dietary Modifications

This quick shrimp salad is naturally gluten-free, which makes my friend Jen very happy (she has celiac and always looks so relieved when she doesn’t have to ask seventeen questions about ingredients). For dairy-free, simply omit the feta or use a plant-based alternative— the salad honestly doesn’t suffer. For paleo, you’ll want to skip the beans entirely and load up on more vegetables, though at that point you’re basically making a different salad. Which is fine! Salads are forgiving like that. Our Green Goddess Chicken Salad offers another protein-packed option if you want variety.

Storage & Serving: Making This Make Ahead Shrimp Salad Work For You

Proper Storage Techniques

Here’s why this Mediterranean seafood salad is a meal prep dream: it actually gets better after a day in the fridge. I know, I was skeptical too. But the beans continue absorbing the dressing, the flavors meld, and by day two you have something that tastes intentional rather than just thrown together. Store assembled salad (without arugula) in an airtight container for up to 3 days. The dressing alone keeps for a full week. If you’re meal prepping, store the arugula separately and add it fresh when serving. Nobody wants sad, wilted greens— that’s not elegant, that’s just depressing.

Important: Don’t freeze this salad. I tried once (batch 4, if we’re keeping track) and the beans got mealy while the shrimp developed a weird texture that I can only describe as “wrong.” However, you CAN freeze cooked shrimp separately for up to 3 months if you want to prep ahead, then thaw and assemble fresh.

Serving Suggestions

This shrimp arugula salad shines at room temperature, so pull it from the fridge 15-20 minutes before serving. Cold dulls the flavors and makes the olive oil thick. For entertaining, I serve it family-style on a large white platter with good bread alongside— our Garlic Parmesan Focaccia is perfect for scooping up that lemony dressing.

Nutritional Benefits: Why This Heart Healthy Shrimp Recipe Delivers

Okay, disclaimer time: I’m not a registered dietitian, so please don’t take this as medical advice. But I can tell you what makes this high protein seafood salad nutritionally impressive, because I’ve done the research (and also my doctor is finally happy with my bloodwork, which feels relevant). If you’re looking for more Mediterranean-inspired meals, our Greek Chicken with Lemon and Feta offers similar health benefits with different protein.

Shrimp is incredibly lean— we’re talking 84 calories per 3-ounce serving with virtually no saturated fat. Combined with the fiber-rich cannellini beans (7 grams per half cup!), you get this beautiful satiety without feeling stuffed. The olive oil provides heart-healthy monounsaturated fats that help with nutrient absorption and, bonus, make everything taste better. This Mediterranean shrimp salad fits perfectly into a heart-healthy eating pattern, which is probably why it’s become my go-to.

Macronutrient Profile (per serving):

Key Micronutrients:

The combination of shrimp and beans creates what nutritionists call “protein complementation”— different amino acid profiles that together provide complete nutrition. Plus, you’re getting antioxidants from the tomatoes (lycopene!), anti-inflammatory compounds from the olive oil, and fresh herbs that contribute their own micronutrient benefits. Honestly, this is the kind of meal that makes you feel virtuous while still being genuinely enjoyable to eat. For another protein-rich option that travels well, check out our Mediterranean Chicken Meatballs.

Frequently Asked Questions About Mediterranean Shrimp & White Bean Salad

Perfect Pairings: What to Serve With Your Shrimp White Bean Salad

This elegant shrimp appetizer becomes a complete meal with the right accompaniments. I’ve tested numerous combinations (Marcus has been very patient), and here are the winners. For a full Mediterranean spread, consider adding our Kolokithokeftedes Zucchini Fritters to the table.

Bread is honestly non-negotiable here— you need something to soak up that gorgeous lemony dressing pooling at the bottom. Our Greek Chicken Gyros uses similar flavor profiles if you want a heartier protein option, and the Dump and Bake Chicken Tzatziki with Rice makes an excellent companion dish for larger gatherings.

Make This Recipe Your Own

Embrace Customization

Look, I’ve given you my tested formula, but the best cooks I know— including my grandmother, who would have OPINIONS about me sharing family recipes on the internet— treat recipes as starting points, not commandments. Want to add roasted red peppers? Go for it. Swap the lemon for lime and add cilantro for a Peruvian twist? My friend Sarah did that and it was weirdly delicious. Throw in some capers because you’re feeling fancy? Absolutely. The core formula of creamy beans + perfectly cooked shrimp + bright acidic dressing + fresh herbs is pretty forgiving. If you want to explore more Mediterranean salads, our Chicken Shawarma Crispy Rice Salad uses similar layering techniques with different flavors.

Join the Conversation

If you make this Mediterranean Shrimp & White Bean Salad, I genuinely want to know how it goes. Tag me with #MediterraneanShrimpBeanSalad so I can see your variations— some of my best recipe tweaks have come from readers. And if Linda happens to be reading this and finally admitting my food is good… well, screenshot that for me, would you? For more Mediterranean inspiration, don’t miss our Greek Sheet Pan Chicken Dinner or the comforting Spinach and Feta combination that never fails.

Now go make some salad. And remember: batch 14 was the winner, so trust the process. You’ve got this.