Lentil Chicken Spring Salad

The first time I made this salad was during a chaotic Tuesday when I needed something substantial but refused to turn on the oven again. My friend Sarah had dropped off leftover roast chicken from her Sunday dinner, and I had a bag of lentils that had been sitting in my pantry for months. What started as a fridge-clearing exercise turned into the lunch I now make constantly. The way the peppery arugula plays against the tangy pickled onions still surprises me every single time.

Last summer, I brought this to a potluck and watched it disappear in fifteen minutes flat. My friend Mark, who usually claims to hate salads, went back for seconds and asked for the recipe right then and there. There is something about the combination of warm lentils and cool, crisp vegetables that makes people feel taken care of.

Ingredients

• 1 cup dry green or brown lentils: These hold their shape better than red lentils and give you that satisfying bite
• 2 cups cooked shredded roasted chicken: Use leftover roast chicken or pick up a rotisserie chicken to save time
• 4 cups fresh arugula: The peppery kick is essential here, baby spinach works but will taste milder
• ½ cup pickled red onions: These add brightness and crunch, homemade or store-bought both work beautifully
• 1 cup cherry tomatoes halved: Optional but they add bursts of sweetness that balance the mustard
• ½ cucumber sliced: Optional, adds refreshing crunch
• 3 tbsp extra virgin olive oil: Quality matters here since the dressing is simple
• 1½ tbsp Dijon mustard: This is the flavor backbone, do not swap for yellow mustard
• 1 tbsp white wine vinegar: Adds acidity that cuts through the rich chicken and lentils
• 1 tsp honey: Just enough to mellow the mustard and bring everything together
• 1 small garlic clove minced: Fresh garlic makes the dressing sing
• ½ tsp sea salt and ¼ tsp black pepper: Season generously, lentils absorb flavor well

Instructions

Cook the lentils:

Rinse lentils under cold water until it runs clear, then place them in a saucepan with 3 cups of water. Bring to a boil, then reduce heat and simmer uncovered for about 20 minutes until tender but still holding their shape. Drain any excess water and let them cool slightly so they do not wilt the arugula.

Whisk the dressing:

In a small bowl, combine olive oil, Dijon mustard, white wine vinegar, honey, garlic, salt, and pepper. Whisk vigorously until the mixture thickens and emulsifies, which should take about 30 seconds of enthusiastic whisking.

Assemble the salad:

In a large serving bowl, combine the cooked lentils, shredded chicken, arugula, pickled onions, cherry tomatoes, and cucumber if using. Make sure the bowl is big enough to toss everything without spilling.

Dress and serve:

Pour the mustard dressing over the salad and use salad tongs or large spoons to toss gently until everything is lightly coated. Divide among four plates and serve right away while the vegetables still have their crunch.

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This salad became my go-to for meal prep after I discovered it actually tastes better on day two. The lentils soak up the mustard dressing overnight, and the flavors meld together in a way that feels intentional instead of rushed.

Making It Your Own

The beauty of this recipe is how forgiving it is. I have swapped chicken for roasted turkey when that was what I had on hand, and grilled tofu works beautifully for a vegetarian version. Once I added crumbled feta on a whim and it turned the dish into something completely new and creamy.

Pickled Onion Magic

Homemade pickled onions are easier than they seem and worth the minimal effort. Thinly slice a red onion and soak it in equal parts vinegar and water with a pinch of salt and sugar for thirty minutes. They keep in the fridge for weeks and brighten up everything from tacos to burgers.

Serving Suggestions

While this salad stands well on its own, sometimes you want something extra on the side. Crusty bread for soaking up any dressing left on the plate is never a bad idea. For a heartier meal, serve alongside roasted potatoes or warm pita.

• The dressing makes enough for two salads, so double the lentils and chicken for easy leftovers
• Warm the chicken slightly before adding it to the salad for a nice temperature contrast
• Do not dress the entire salad if you are saving some for later, keep the components separate

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This is the kind of salad that makes you feel good about what you are eating without leaving you hungry an hour later. It has become my answer to the eternal question of what to make when you want something healthy but actually satisfying.

Recipe FAQs

→ Can I make this ahead of time?

Yes, cook lentils and prepare dressing up to 2 days ahead. Store separately in the refrigerator. Toss with remaining ingredients just before serving to maintain texture and freshness.

→ What type of lentils work best?

Green or brown lentils hold their shape well after cooking, making them ideal. Avoid red lentils as they become too soft and mushy for this preparation.

→ How do I make pickled onions at home?

Thinly slice one red onion and soak in a mixture of ½ cup white vinegar, 1 tablespoon sugar, and 1 teaspoon salt for 30 minutes. Drain before adding to the salad.

→ Can I use leftover rotisserie chicken?

Absolutely. Shred the meat from a store-bought rotisserie chicken, removing skin for a lighter dish. This cuts preparation time significantly while adding great flavor.

→ What substitutions work for dietary restrictions?

Replace chicken with grilled tofu or roasted turkey. Use maple syrup instead of honey for vegan options. The dish remains gluten-free as written when using verified packaged ingredients.