High Protein Tomato Basil Salad featured image

High Protein Tomato Basil Salad

This is my go-to tomato basil salad recipe, and it never lets me down.

Classic caprese salad is one of my favorite things to eat in peak tomato season, but it never quite fills me up on its own. Adding white beans turns it into something with real staying power, while keeping every bit of the fresh tomato and basil flavor that makes the original so good.

This is the salad I make when tomatoes are at their absolute best and I want to actually build a meal around them instead of just a side dish.

Why You’ll Love This Recipe

A few reasons this earns a spot at the summer table.

Genuinely filling: white beans add real protein and substance.
No cooking required: just chop, drain, and toss.
Showcases ripe tomatoes: the perfect way to use a summer haul.
Simple, bright dressing: lets the fresh ingredients shine.

Why This Works

Salting the tomatoes and letting them sit for 10 minutes before adding the dressing is what concentrates their flavor and draws out excess juice. Skipping this step leaves you with a watery, diluted dressing pooling at the bottom of the bowl instead of clinging to every piece.

Step-by-Step

Cut the tomatoes into bite-sized pieces and place them in a bowl. Sprinkle with a pinch of salt and let them sit for 10 minutes, this draws out excess liquid and concentrates their flavor.

Salted tomatoes resting in a bowl
Salting the tomatoes first concentrates their flavor and draws out excess liquid.

While the tomatoes sit, whisk together olive oil, balsamic vinegar, minced garlic, salt, and pepper for the dressing. Drain the white beans well and tear the fresh mozzarella into bite-sized pieces.

Drain any excess liquid that has collected from the tomatoes, then combine them with the white beans, mozzarella, and torn fresh basil leaves in a large bowl.

Tomatoes, beans, and mozzarella combined in a bowl
Combine all the ingredients gently before adding the dressing.

Pour the dressing over the salad and toss gently to combine, being careful not to crush the mozzarella. Let it sit for a few minutes before serving so the flavors have time to meld.

Tips

  • Salt the tomatoes first, this concentrates their flavor and keeps the dressing from getting watery.
  • Use the ripest tomatoes you can find, this salad depends on them.
  • Tear the basil rather than chopping it, this keeps it from bruising and turning dark.
  • Use fresh mozzarella, not the low-moisture shredded kind.
  • Let the salad rest a few minutes before serving for the best flavor.

Variations

  • Add sliced avocado for extra creaminess.
  • Swap white beans for chickpeas.
  • Add a drizzle of balsamic glaze on top.
  • Toss in some arugula for a peppery bite.

What to Serve With

  • Warm crusty bread.
  • Grilled chicken or fish.
  • A simple pasta dish.
  • A glass of chilled white wine.

Storage

Refrigerator: store in an airtight container for up to 2 days, best enjoyed the day it’s made.

Freezer: not recommended, the fresh tomatoes and mozzarella don’t hold up well frozen.

Reheating: this salad is meant to be served cold or at room temperature, no reheating necessary.

Make Ahead

This salad is best made close to serving time, though you can prep the dressing and drain the beans a day ahead to save a few minutes.

Frequently Asked Questions

Can I use cherry tomatoes instead of large ones?

Yes, halved cherry tomatoes work just as well and are especially good when large tomatoes aren’t in season.

Why do I need to salt the tomatoes first?

It draws out excess water and concentrates the flavor, keeping the finished salad from tasting diluted.

Can I make this ahead for a party?

It’s best assembled within an hour or two of serving, the tomatoes release liquid over time and the salad gets watery if it sits too long.

Final Thoughts

This salad is the best way I know to celebrate a summer tomato haul. Give it a try while the tomatoes are at their peak.

High Protein Tomato Basil Salad

Recipe by Jessica WilliamsCourse: LunchCuisine: ItalianDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Total time

15

minutes
Calories

320

kcal

Ripe tomatoes, white beans, and fresh mozzarella tossed in a garlicky balsamic vinaigrette.

Ingredients

  • 4 large ripe tomatoes, cut into bite-sized pieces

  • 15 oz can white beans, drained

  • 8 oz fresh mozzarella, torn

  • 1/2 cup fresh basil leaves, torn

  • 1/4 cup olive oil

  • 2 tablespoons balsamic vinegar

  • 1 clove garlic, minced

  • Salt and pepper, to taste

Directions

  • Cut tomatoes into pieces, sprinkle with salt, and let sit 10 minutes.
  • Whisk together olive oil, balsamic vinegar, garlic, salt, and pepper.
  • Drain excess liquid from tomatoes, then combine with white beans, mozzarella, and basil in a large bowl.
  • Pour dressing over and toss gently.
  • Let rest a few minutes before serving.

Notes

    Salt the tomatoes first to concentrate their flavor and keep the dressing from becoming watery.

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