Lentil & Chicken Spring Salad

Last spring I found myself craving something that tasted like sunshine after a gray winter. I threw together whatever I had in the fridge and ended up with this salad that somehow made my whole kitchen feel lighter. Now it is the first thing I make when the weather turns warm and I need something satisfying but not heavy.

I brought this to a friend's outdoor birthday last month and watched three different people ask for the recipe between bites. There is something about the combination of peppery arugula and those bright pickled onions that makes people pause mid conversation and take notice.

Ingredients

• 1 cup dry green or brown lentils: These little legumes hold their shape perfectly and add earthy substance that keeps you satisfied for hours
• 2 cups cooked shredded roasted chicken: Use a store bought rotisserie chicken or roast your own the night before to keep things simple
• 4 cups fresh arugula: Its peppery bite cuts through the rich lentils and creamy dressing beautifully
• ½ cup pickled red onions: These add a punch of vinegar and bright color that makes the whole bowl pop
• 1 cup cherry tomatoes halved: Bursting little jewels of sweetness that balance the mustard's sharp edge
• ½ cucumber sliced: Cool crisp texture that lightens up each forkful
• 3 tbsp extra virgin olive oil: The foundation that carries all the other flavors
• 1½ tbsp Dijon mustard: This creates the signature tang that makes the dressing unforgettable
• 1 tbsp white wine vinegar: Adds brightness without overpowering the delicate flavors
• 1 tsp honey: Just enough sweetness to round out the sharp mustard and vinegar
• 1 small garlic clove minced: One clove is plenty since it will mellow as the dressing sits
• ½ tsp sea salt: Enhances all the natural flavors of the vegetables and lentils
• ¼ tsp freshly ground black pepper: A little warmth that ties everything together

Instructions

Cook the lentils until just tender:

Place lentils in a saucepan with 3 cups water and bring to a boil then reduce heat and simmer uncovered for 20 to 25 minutes until tender but still holding their shape. Drain any remaining water and spread them on a baking sheet to cool slightly while you prep everything else.

Whisk together the mustard dressing:

In a small bowl combine olive oil Dijon mustard vinegar honey garlic salt and pepper whisking vigorously until the mixture thickens and emulsifies into a creamy golden dressing.

Build your salad base:

In a large serving bowl toss together the cooled lentils shredded chicken arugula pickled onions cherry tomatoes and cucumber until everything is evenly distributed.

Dress and toss gently:

Pour the mustard dressing over the salad and use salad tongs or large spoons to fold everything together until each lentil and leaf is lightly coated. Taste and adjust salt or pepper if needed.

Serve while the lentils are still slightly warm:

Divide among four plates and serve immediately or refrigerate for up to two days if you want to meal prep this for the week ahead.

Save

My sister texted me after trying this saying she made it three days in a row for lunch. Something about having protein greens and that zesty dressing all in one bowl just hits different on busy weekdays.

Make It Your Own

Swap the chicken for roasted turkey or grilled tofu if you want to change up the protein situation. I have even used chickpeas when I wanted a completely plant based version and it still works beautifully.

The Pickled Onion Secret

If you cannot find pickled onions at the store just slice a red onion thinly and soak it in equal parts vinegar water and a pinch of salt for thirty minutes. It transforms from sharp to perfectly sweet tangy and bite sized.

Perfect Pairings

This salad stands on its own but a slice of crusty bread alongside makes it feel like a restaurant meal. I have also served it over quinoa for extra staying power on days when I need dinner to last until a late bedtime snack.

• Add crumbled feta or goat cheese for extra creaminess if you eat dairy
• Toast some nuts like walnuts or almonds on top for a satisfying crunch
• Double the dressing and keep it in a jar for quick salads all week

Save

This is the kind of recipe that proves healthy food does not have to be boring or complicated. Once you make it you will understand why it has earned a permanent spot in my regular rotation.

Recipe FAQs

→ Can I make this ahead of time?

Yes, this dish prep beautifully. Cook lentils and chicken up to 3 days ahead. Store dressing separately and toss just before serving to keep arugula crisp.

→ What protein alternatives work well?

Grilled turkey, roasted chickpeas, or firm tofu make excellent substitutes. Adjust cooking times accordingly—canned chickpeas just need rinsing while tofu requires about 15 minutes baking.

→ How do I quickly pickle red onions?

Thinly slice one red onion and cover with equal parts vinegar and water. Add 1 tablespoon sugar and 1 teaspoon salt. Let sit 30 minutes minimum, or refrigerate up to 2 weeks.

→ Can I use different greens?

Spinach, mixed greens, or kale work wonderfully. Massage kale with olive oil first to soften. Adjust quantities to maintain balance with lentils and chicken.

→ Is this suitable for meal prep?

Absolutely. Portion into containers, keeping dressing separate. The flavors actually improve overnight. Reheat chicken slightly or enjoy cold—both ways taste delicious.

→ How do I store leftovers?

Keep components in airtight containers: lentils and chicken together, vegetables separate. Dressing stays fresh 1 week refrigerated. Consume within 3-4 days for best quality.