Grilled Squid with White Beans

This Grilled Squid with White Beans brings bold Mediterranean flavor to your table with minimal fuss. Tender, perfectly charred squid is filled with a zesty herb mixture and served over a bed of creamy white beans. Finished with a drizzle of smoky balsamic glaze, this elegant and protein-rich dish is both rustic and refined—ideal for summer dinners, light lunches, or special gatherings.

Why You’ll Love This Recipe

This recipe is a celebration of clean, wholesome ingredients and Mediterranean simplicity. The squid is grilled to tender perfection with a fragrant parsley-garlic stuffing, and the white beans provide a creamy, hearty contrast. The balsamic glaze adds just the right touch of tangy sweetness. It’s low in carbohydrates (especially if using almond flour), high in protein, and naturally gluten-free when adapted. Best of all, it’s as visually stunning as it is delicious.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 4 whole squid, cleaned
• 1/2 cup breadcrumbs (or almond flour for low-carb)
• 1/4 cup chopped parsley
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Zest of 1 lemon
• Salt and pepper, to taste
• 1 cup cooked white beans (cannellini or butter beans)
• 2 tablespoons balsamic glaze or reduced balsamic vinegar
• Fresh parsley, for garnish

Directions

1. Preheat a grill or grill pan to medium-high heat.
2. In a small bowl, mix the breadcrumbs (or almond flour), chopped parsley, minced garlic, olive oil, lemon zest, salt, and pepper to form the stuffing mixture.
3. Gently fill each cleaned squid body with the stuffing, securing the open ends with toothpicks if necessary. Do not overfill, as the squid may shrink during grilling.
4. Lightly oil the grill grates and place the stuffed squid on the grill. Cook for 2–3 minutes per side, or until nicely charred and cooked through.
5. While the squid is grilling, warm the cooked white beans in a skillet or saucepan over low heat. Season with a pinch of salt, pepper, and a drizzle of olive oil.
6. To serve, spoon the warm beans onto serving plates and place the grilled squid on top.
7. Drizzle with balsamic glaze and garnish with fresh parsley. Serve immediately.

Servings and timing

Servings: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Calories: Approximately 290 kcal per serving

Variations

• Low-Carb Option: Use almond flour or crushed pork rinds in place of breadcrumbs for a keto-friendly version.
• Add Heat: Mix in a pinch of red pepper flakes or finely chopped chili into the stuffing for spice.
• Citrus Upgrade: Add a splash of lemon juice or a few capers to the beans for added brightness.
• Herb Swap: Try fresh basil or oregano in place of parsley for a different flavor profile.
• Cheesy Filling: Add a tablespoon of grated parmesan to the stuffing for added richness.
• Tomato Base: Serve over a bed of warm cherry tomato confit instead of beans for a lighter summer version.
• Roasted Veggie Bed: Swap white beans for grilled zucchini, eggplant, or bell peppers.
• Dairy-Free Creaminess: Blend half the white beans with olive oil and garlic for a creamy puree base.
• Smoky Flavor: Add smoked paprika to the stuffing or garnish for a subtle smoky note.
• Wine Reduction: Swap balsamic glaze with a red wine reduction for a gourmet finish.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, warm gently in a covered skillet over low heat until heated through. Avoid microwaving as it may make the squid rubbery. Freezing is not recommended as the texture of the squid and beans may be affected upon thawing.

FAQs

How do I clean fresh squid?

Ask your fishmonger to clean the squid for you, or gently pull out the innards, remove the beak and quill, rinse, and peel off the skin if desired.

Can I make this dish ahead of time?

You can prepare the stuffing and beans in advance, but grill the squid just before serving for best texture.

What type of beans should I use?

Cannellini or butter beans are ideal for their creamy texture, but you can use navy or great northern beans as well.

Can I cook the squid indoors?

Yes, a grill pan or cast iron skillet works well. Ensure it’s hot to sear the squid quickly and prevent it from becoming tough.

Is this recipe spicy?

Not inherently, but you can add heat by incorporating chili flakes or hot sauce to the stuffing.

Can I use frozen squid?

Yes, thaw it completely and pat dry before stuffing and grilling.

How do I avoid overcooking the squid?

Grill over medium-high heat and cook just 2–3 minutes per side. Overcooking will make it rubbery.

What wine pairs well with this dish?

A crisp white like Sauvignon Blanc or Pinot Grigio complements the flavors beautifully.

Can I skip the stuffing?

Yes, simply grill the cleaned squid and serve over beans with the glaze for a simpler preparation.

What’s a good substitute for balsamic glaze?

You can reduce balsamic vinegar with a bit of sweetener or use a splash of lemon-infused olive oil for brightness.

Conclusion

Grilled Squid with White Beans is a flavorful and refined Mediterranean dish that proves seafood can be simple yet showstopping. With its fresh herbs, tender squid, and creamy bean base, it delivers a harmonious balance of textures and flavors—ideal for a nourishing dinner or an elegant entertaining option. Try it once, and it just might become your go-to grilled seafood recipe.

Grilled Squid with White Beans

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This Grilled Squid with White Beans is a fresh, Mediterranean-inspired main course featuring tender squid stuffed with herbs and breadcrumbs, served over creamy cannellini beans and finished with a drizzle of smoky balsamic glaze. A protein-packed, restaurant-worthy dish that’s naturally gluten-free or low-carb adaptable.

• Author: Asma
• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Grilling
• Cuisine: Mediterranean
• Diet: Gluten Free

Ingredients

For the Stuffed Squid:

• 4 whole squid, cleaned

• 1/2 cup breadcrumbs (or almond flour for low-carb)

• 1/4 cup chopped fresh parsley

• 2 cloves garlic, minced

• 2 tbsp olive oil

• Zest of 1 lemon

• Salt and pepper, to taste

For Serving:

• 1 cup cooked white beans (cannellini or butter beans)

• 2 tbsp balsamic glaze or reduced balsamic vinegar

• Fresh parsley, for garnish

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Instructions

1. Preheat grill or grill pan over medium-high heat.

2. In a small bowl, mix breadcrumbs or almond flour, parsley, garlic, olive oil, lemon zest, salt, and pepper until well combined.

3. Gently stuff the cleaned squid bodies with the herbed mixture, securing ends with toothpicks if necessary.

4. Brush squid lightly with olive oil and grill for 2–3 minutes per side, or until lightly charred and cooked through.

5. Warm the white beans in a skillet or microwave and season with a pinch of salt and olive oil if desired.

6. Plate the white beans, top with grilled squid, and drizzle with balsamic glaze.

7. Garnish with fresh parsley and serve immediately.

Notes

• Use cooked, canned beans for ease—just rinse and drain before heating.

• Try adding chopped sun-dried tomatoes or olives to the filling for extra flavor.

• For a full low-carb meal, use almond flour and serve over sautéed greens instead of beans.