Lentil & Chicken Spring Salad

The first time I made this salad was during a heatwave when the idea of turning on the oven felt like a punishment. I had leftover roast chicken from Sunday dinner and a bag of lentils that had been sitting in my pantry for months, waiting for inspiration. Something about the combination of earthy lentils and tangy pickled onions just clicked, and now it is become my go-to when I want something substantial but not heavy.

Last summer I served this at a backyard barbecue, and my friend Sarah who claims to hate salads went back for seconds. She said it felt like eating something from a fancy café but better because the lentils gave it that satisfying bite that leaves you actually full. There is something about the peppery arugula cutting through the tender chicken that just works.

Ingredients

• 1 cup (200 g) dry green or brown lentils, rinsed: Green lentils hold their shape better than red ones, giving each spoonful a satisfying texture
• 2 cups (300 g) cooked, shredded roasted chicken: Use whatever you have on hand, store-bought rotisserie works perfectly here
• 4 cups (100 g) fresh arugula: The peppery bite balances the earthy lentils and creamy dressing
• ½ cup (60 g) pickled red onions, thinly sliced: These add a bright acid punch that makes the whole bowl sing
• 1 cup (150 g) cherry tomatoes, halved: Burst with sweetness when you bite into them
• ½ cucumber, sliced: Adds cool crunch and freshness
• 3 tbsp extra virgin olive oil: Creates the silky dressing that clings to every ingredient
• 1½ tbsp Dijon mustard: The backbone of the dressing, providing that signature tang
• 1 tbsp white wine vinegar: Brightens and cuts through the richness
• 1 tsp honey: Just enough to round out the sharpness without making it sweet
• 1 small garlic clove, minced: Fresh garlic beats powdered every single time
• ½ tsp sea salt and ¼ tsp freshly ground black pepper: Season to your taste, starting with less and adding more

Instructions

Cook the lentils until tender:

Place lentils in a saucepan with 3 cups (720 ml) water, bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes until tender but not mushy, then drain and cool slightly

Whisk together the dressing:

In a small bowl, whisk together olive oil, Dijon mustard, vinegar, honey, garlic, salt, and pepper until the mixture becomes thick and emulsified

Combine everything in a large bowl:

Toss together the cooked lentils, shredded chicken, arugula, pickled onions, cherry tomatoes, and cucumber

Dress and toss gently:

Pour the mustard dressing over the salad and use salad tongs or a large spoon to toss until everything is lightly coated

Plate and serve:

Divide among four plates and serve immediately while the arugula is still crisp and vibrant

Save

This recipe saved me during a particularly busy week when meal prep felt impossible. I made a big batch on Sunday, and having it ready in the fridge meant I actually ate something decent instead of reaching for takeout.

Make It Your Own

The beauty of this salad is how forgiving it is. I have swapped in roasted turkey when that was what I had, and grilled tofu works beautifully for a vegetarian version. Sometimes I throw in crumbled feta or goat cheese when I want something extra creamy.

Perfecting the Pickled Onions

Store-bought pickled onions are fine, but making your own takes five minutes and tastes infinitely better. Thinly slice a red onion and let it sit in a mixture of equal parts vinegar and water with a pinch of salt and sugar for at least 30 minutes.

Serving Suggestions

While this salad stands perfectly on its own, a slice of crusty bread makes it feel more like a complete meal. The bread is perfect for soaking up any extra dressing at the bottom of the bowl.

• Toast thick slices of sourdough until golden and rub with a cut garlic clove
• Grill extra chicken alongside the salad if serving hearty eaters
• Keep the dressing on the side if packing this for lunch later

Save

This salad has become one of those recipes I can make without even thinking, the kind that feels like coming home every single time.

Recipe FAQs

→ Can I prepare this salad ahead of time?

Yes, you can cook the lentils and prepare the dressing up to 2 days in advance. Store them separately in the refrigerator. Assemble the salad just before serving to keep the arugula crisp and fresh.

→ What protein alternatives work well in this salad?

Grilled tofu, roasted turkey, or crispy chickpeas are excellent substitutes for chicken. Each brings its own texture and flavor while maintaining the salad's nutritional profile and satisfaction factor.

→ How do I make homemade pickled onions?

Thinly slice red onions and place them in a glass jar. Pour a mixture of equal parts vinegar and water with salt and a pinch of sugar. Let them sit at room temperature for 30 minutes to 2 hours, then refrigerate. They'll keep for up to two weeks.

→ Is this salad suitable for a gluten-free diet?

Absolutely. The salad is naturally gluten-free as written. Just verify that your Dijon mustard and any store-bought pickled onions are certified gluten-free, as some brands may contain gluten-containing additives.

→ Can I add cheese to this salad?

Definitely. Crumbled feta or creamy goat cheese complements the mustard dressing beautifully and adds richness. Add about ¼ cup per serving for the best balance of flavors.

→ What's the best way to cook lentils for this dish?

Rinse lentils thoroughly, then simmer in three times their volume of water for 20-25 minutes. They should be tender but still hold their shape. Drain immediately and cool slightly before adding to the salad to prevent mushiness.