What size shrimp works best for this salad?

Large or extra-large shrimp (21-25 count per pound) are ideal for this shrimp white bean salad recipe. They're substantial enough to be satisfying but not so big that they dominate. Medium shrimp work fine but cook faster, so adjust your timing. Our Shrimp and Chorizo with Rice uses similar sizing if you want comparison.

Can I use a different type of bean?

Great Northern beans are your best substitute— they're slightly smaller but have similar texture. Navy beans get too soft. Butter beans work if you like a larger, creamier bean. Chickpeas change the character entirely but can be delicious. Just don't use kidney beans; the flavor profile is wrong and my friend tried it once and... let's just say it didn't make the blog.

Is this shrimp salad gluten-free?

Yes! This gluten free shrimp salad is naturally free of wheat, barley, and rye. Just double-check your canned beans (some brands add fillers) and ensure your Dijon mustard is certified GF if you have celiac disease.

How long does Mediterranean shrimp salad last?

Properly stored in an airtight container, this make ahead shrimp salad lasts 2-3 days refrigerated. Day two is actually peak flavor! The dressing alone keeps up to a week. Just store arugula separately to prevent wilting. If you're into meal prep, our Crispy Greek Chicken Tenders also stores beautifully.

Can I make this ahead for a party?

Absolutely— this is why it's become my potluck staple! Prep everything the night before, but hold the arugula and final fresh herb garnish until serving. The beans and shrimp actually improve as they marinate. Pull from the fridge 15-20 minutes before serving for best flavor.

How much protein is in this Mediterranean shrimp salad?

Each serving packs approximately 28 grams of protein— 18g from the shrimp and 10g from the cannellini beans. That's more than a chicken breast! Adding feta contributes an additional 4g per ounce, making this high protein seafood salad seriously satisfying.

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

Name: Mediterranean Shrimp &White Bean Salad
Prep time: PT-492243H11M2S
Cook time: 10 min
Total time: PT-492244H56M2S
Cuisine: Italian/Mediterranean
Ingredients: 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; 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

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.

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