Pin It I threw this salad together on a gray January afternoon when my paycheck felt smaller than usual and my fridge looked bare. A friend had texted about needing cheap, filling lunches that didn't taste like punishment, and I remembered a bag of lentils in the pantry and leftover roasted chicken. What started as scraps became something I craved—cool, bright, and satisfying in a way that felt like taking care of myself without spending much at all.
I packed this in mason jars for a potluck once, unsure if anyone would take it seriously next to the fancy cheese boards. By the end of the night, three people had asked for the recipe, and one woman told me she'd been looking for exactly this kind of meal—something that felt healthy and real without trying too hard. That's when I realized this salad had become more than a budget hack.
Ingredients
- Cooked chicken breast: I use rotisserie chicken when I'm tired or leftover roast chicken when I have it, shredded by hand so it catches the dressing better.
- Brown or green lentils: These hold their shape and give the salad a hearty, earthy backbone that red lentils just can't match.
- Cherry tomatoes: Their sweetness bursts against the lemon and balances the mustard's sharpness.
- Cucumber: I peel mine in stripes for less bitterness and a prettier look, then dice it small so every bite has crunch.
- Red onion: Soak the diced pieces in cold water for five minutes if raw onion makes you wince, it mellows the bite.
- Grated carrot: Adds a subtle sweetness and bright color without much effort.
- Fresh parsley: Flat-leaf parsley tastes brighter to me than curly, and I chop it finely so it doesn't clump.
- Extra virgin olive oil: Use something you'd happily dip bread into, the flavor matters here.
- Lemon juice: Fresh lemon is worth squeezing, bottled juice tastes flat in simple dressings like this.
- Dijon mustard: It emulsifies the dressing and adds a gentle tang that ties everything together.
- Garlic clove: One small clove minced finely, more if you love garlic like I do.
- Salt and black pepper: Taste as you go, lentils soak up seasoning and need more than you think.
Instructions
- Cook the lentils:
- Rinse them well under cold water to remove any dust, then simmer gently in plenty of water until tender but still holding their shape, about 20 to 25 minutes. Drain them in a colander and let them cool so they don't wilt the vegetables.
- Make the dressing:
- Whisk the olive oil, lemon juice, Dijon, minced garlic, salt, and pepper in a small bowl until it thickens slightly and looks creamy. Taste it on a piece of lettuce or your finger and adjust the salt or lemon if needed.
- Combine everything:
- Toss the cooled lentils, chicken, tomatoes, cucumber, red onion, carrot, and parsley in a large bowl. Pour the dressing over and fold gently so the lentils don't break apart.
- Add optional toppings:
- Scatter feta and sunflower seeds on top if you're using them, or stir them in for a more even distribution.
- Chill and serve:
- Let the salad sit in the fridge for at least 30 minutes before serving so the flavors blend and deepen.
Pin It One Sunday I doubled the batch and ate it for lunch all week, spooned over spinach or scooped up with crackers. By Thursday it still tasted bright and satisfying, and I realized I'd stopped reaching for expensive takeout salads that left me hungry an hour later. This recipe gave me back a little control when money felt tight.
Make It Your Own
Swap the chicken for canned chickpeas if you want it vegetarian, or use canned tuna for a different protein. I've added diced bell pepper, avocado, and even roasted sweet potato when I had them around, and each version felt like a new meal. If you like heat, a pinch of red pepper flakes in the dressing wakes everything up.
Serving and Storage
I serve this cold or at room temperature, sometimes over a handful of greens or with crusty whole-grain bread on the side. It keeps well in the fridge for up to four days, and the lentils soak up the dressing without getting soggy. Pack it in jars or containers for work lunches, and you'll actually look forward to opening your lunchbox.
What to Pair It With
A crisp Sauvignon Blanc or sparkling water with lemon feels right alongside this salad, light and clean without competing. If you're making it a full meal, warm pita or flatbread on the side turns it into something more filling.
- Try it with a side of hummus and carrot sticks for a mezze-style spread.
- Add a fried egg on top for breakfast or brunch.
- Serve it warm in winter by tossing the dressed salad in a hot skillet for a minute.
Pin It This salad won't pretend to be fancy, but it will fill you up, use what you have, and taste like you care about yourself even when things feel uncertain. That's enough for me.
Recipe FAQs
- → How do I cook lentils for this salad?
Rinse lentils under cold water, then simmer in boiling water for 20-25 minutes until tender but firm. Drain and cool before mixing.
- → Can I prepare the salad ahead of time?
Yes, chilling the salad for at least 30 minutes enhances the flavors and makes it more refreshing when served cold.
- → What are good substitutions for chicken in this dish?
You can replace chicken with canned chickpeas for a vegetarian option or add diced avocado for extra creaminess.
- → Which ingredients contribute most protein?
Chicken breast and lentils are the main protein sources, providing a balanced combination of animal and plant-based protein.
- → How can I add more texture to the salad?
Incorporate toasted sunflower seeds or crumbled feta cheese for added crunch and depth of flavor.
- → Is this dish suitable for gluten-free diets?
Yes, provided you use gluten-free mustard. Otherwise, mustard may contain gluten traces.