If you’re thinking about meal prepping today, this post is landing in your inbox at the perfect time. All summer I’m sharing 30-20-10 meals: easy, delish recipes that come together in 30 minutes or less and pack in 20 grams of protein and 10 grams of fiber!
Today’s chopped southwest black bean salad has been on my summer rotation for years, in one form or another. When retesting and updating the recipe, I remembered just how versatile and good it is!! You can eat it chilled, scoop it with chips, use it as a topper on a bowl, or add even more protein by topping it with grilled chicken. Not to mention it’s no-bake, so it’s prepped and done in about 20 minutes. With 16 grams of fiber per serving, you’ll be full and happy!!
Today’s recipe is straight from week three of the july meal prep plan. If you’re not a paid member, upgrade to paid to access the full plan, plus the archive of 340+ recipes, meal plans, and more. Or see how you can earn a free trial month below through our summer challenge! ☀️
join the 30-20-10 challenge, get free months!
Every Sunday for the next seven weeks, I’m sharing a new recipe that takes 30 minutes or less, packs in 20+ grams of protein, and 10+ grams of fiber! Today is the second recipe. Catch up on recipe one.
Here’s how you can join the challenge and get free months of the newsletter:
⭐️ Make one 30-20-10 recipe + send a picture in the chat → one month free!
⭐️ Make three 30-20-10 recipes + send pictures of each in the chat → three months free!
⭐️ When you’re done (any time in the next 8 weeks) → fill out this form. You’ll receive an email right to your inbox to claim your free month(s).
Challenge rules: recipes submitted must be from the 30-20-10 series (recipes shared every sunday this summer). Giveaway runs through august 31. 2026. Existing paid subscribers will be comped the corresponding number of additional months by august 31, 2026.
let’s get to today’s recipe!
chopped southwest black bean salad
serves 4 | prep time: 20 minutes
gluten-free, nut-free, vegetarian
INGREDIENTS
For the creamy taco dressing
2⁄3 cup whole milk or low-fat Greek yogurt
2 tablespoons olive oil
2 tablespoons apple cider vinegar
juice of 1 lime (about 2 tablespoons)
1 1⁄2 tablespoons taco seasoning
For the chopped salad
4 cups diced or shredded cabbage (about 1/2 a large head of green or red cabbage, or 10 ounces pre-shredded cabbage or coleslaw)
2 red bell peppers, cored and diced
two 15-ounce cans black beans, drained and rinsed
15-ounce can of corn, drained (or 1 1/2 cups frozen, thawed corn)
4 green onions, thinly sliced
1⁄2 cup roughly chopped cilantro leaves
1 jalapeno pepper, seeded and diced (optional)
3⁄4 cup cotija, cheddar, or feta cheese (optional)
1 ripe avocado, pitted and diced, for topping
INSTRUCTIONS
Make the dressing: In a large mixing bowl, whisk together the greek yogurt, olive oil, apple cider vinegar, lime juice, and taco seasoning until smooth.
Add the cabbage, bell peppers, black beans, corn, green onion, cilantro, and jalapeño pepper (if using) to the bowl. Mix until the ingredients are evenly distributed and coated in the dressing. If using, mix in the cheese.
Enjoy immediately with diced avocado on top or refrigerate in sealed containers for up to 4 days.
STORE IT: Refrigerate in a sealed container for up to 4 days. Store the dressing and salad separate, if preferred for prepping ahead.
recipe notes
This one is also delicious as a dip for tortilla chips! Bring it to your next dinner party or save it for the summertime. If you’re planning on using it as a dip, chop your veggies a little extra small for ultimate scoop-ability.
DIY taco seasoning: combine 1 tablespoon chili powder, 1 1/2 teaspoons ground cumin, 3/4 teaspoon black pepper, 1/2 teaspoon smoked paprika, 1/2 teaspoon kosher salt, 1/4 teaspoon onion powder, 1/4 teaspoon garlic powder, and 1/4 teaspoon dried oregano. You will use about half this total yield for the dressing, add more to your taste.
Greek yogurt: If you opt for a whole-milk Greek yogurt, it will result in a thicker dressing. Pop the dressing ingredients into your blender or food processor for 30 to 45 seconds for the best pourable consistency, or just whisk really well!
swaps and subs
Black beans: Swap for two 15-ounce cans of chickpeas or white beans.
Cilantro: Swap for parsley or omit if desired.
Cabbage: Both red or white cabbage work well for this recipe, if you want to save time, grab a bag of pre-shredded. If you want some extra greens, swap for finely shopped shredded curly kale, or do a 50/50 split! Kale is a hearty green, but not quite as hearty as cabbage—you’ll get a solid three days in the refrigerator with this swap!
Dressing: Save some time prepping and use a premade dressing like avocado-lime, cilantro-lime, or ranch.
Need it dairy-free? Omit the cheese, or use dairy-free feta.
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prepping
Buffalo Chicken Kale Caesar Stuffed Sweet Potatoes: Inspired by my taco stuffed sweet potatoes, these ones are equally as fun with a mix of textures, flavors, and customizable spice levels. Use a rotisserie chicken for easy prep work and minimal cleanup!
Sweet and Spicy Pork Bowls: If you’re following the July meal prep plan, these are on deck for our prep-ahead lunch this week! They’re a fan favorite, and one of my personal favorite meals. Swap the pork for chicken or turkey.
loving
Farmer’s market stationery: I love to have a few stationary sets around for quick notes, thank you’s, and last-minute cards. I’m obsessed with the tomato and strawberry print from this Joy Creative set (code JENNEATSGOOOD for 10% off).
Kodiak protein waffles: Sprinkling in some fun, easy, breakfast options this summer. I’ve been loving gluten-free Kodiak waffles for an easy 10 grams of protein—paired with fruit or yogurt for extra protein and fiber! You can also use Kodiak pancake mix to make the mixed-berry protein pancake muffins! (swap the flour, tapioca, and protein powder for two cups of Kodiak mix).
recommending
The Five Star Weekend: I flew through this book in only a few days, just in time to start watching the series this week. The main character—played by Jennifer Garner—is a food blogger, so you know I was eating this up!
Ninja Creami: The back-to-back heat waves this month had us breaking out the Ninja Creami at every chance. The current obsession is a mix of watermelon, lime juice, and coconut water for the most refreshing watermelon sorbet. If you’re looking to DIY ice cream at home, Kate Eats Goood has the KitchenAid ice cream attachment and loves it!
Hope you all have a great Sunday! Let me know if you make today’s recipe, or another one from the 30-20-10 series. And don’t forget to send pics in our chat. See ya Wednesday!
i’ve been thinking of u the whole time while watching the 5 star weekend !
This salad is giving my meal prep LIFE this week!!!!! I am absolutely obsessed with the flavors and nutrition. Thank you for sharing your love of food with all of us. 💛