Protein-Packed Lentil Chicken Salad – A Hearty, Fresh Meal You’ll Crave
This Protein-Packed Lentil Chicken Salad is the kind of meal that checks every box. It’s filling without being heavy, bright with fresh herbs and lemon, and full of textures that make every bite interesting. You get tender chicken, nutty lentils, crisp veggies, and a zesty dressing that pulls it all together.
It’s easy enough for a weeknight but polished enough for meal prep or a casual lunch with friends. If you’re looking for a high-protein, no-fuss salad that actually satisfies, this is it.
Protein-Packed Lentil Chicken Salad - A Hearty, Fresh Meal You’ll Crave
Ingredients
Method
- Cook the lentils: Rinse 1 cup dry green or French lentils. Simmer in salted water until just tender, about 18–22 minutes. Drain well and let cool slightly.You’ll need about 2 cups cooked.
- Prep the chicken: Use leftover roasted or rotisserie chicken, or quickly poach or grill a couple of breasts. Season simply with salt and pepper. Dice or shred into bite-size pieces.
- Chop the veggies: Halve the tomatoes, dice the cucumber, and finely chop the red onion.Roughly chop the parsley and dill or mint.
- Make the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon, honey, garlic, cumin, salt, and pepper until emulsified. Taste and adjust acid/salt as needed.
- Toss the lentils: While the lentils are slightly warm, toss them with half the dressing. This helps them absorb the flavor and season from within.
- Combine everything: Add chicken, tomatoes, cucumber, red onion, and herbs to the lentils.Pour over the remaining dressing and gently toss to coat.
- Finish and taste: Fold in feta if using. Add more lemon, salt, or pepper as needed. If you like extra bite, sprinkle a pinch more cumin or a splash of red wine vinegar.
- Serve: Enjoy right away at room temperature, or chill for 30 minutes to let the flavors mingle.Serve over arugula or with warmed pita if you want a heartier plate.
What Makes This Recipe So Good
- High protein and high fiber: Juicy chicken and hearty lentils keep you full and energized for hours.
- Bright, bold flavor: Lemon, Dijon, and herbs make the salad fresh and lively without being complicated.
- Great texture: Creamy lentils, crunchy cucumber, sweet tomatoes, and a little bite from red onion.
- Meal prep friendly: Holds up well in the fridge and tastes even better the next day.
- Versatile: Serve it warm, room temp, or chilled. Pack it for lunch or plate it for dinner.
What You’ll Need
- Cooked chicken: 2 cups, shredded or diced.Rotisserie or grilled both work well.
- Cooked lentils: 2 cups, preferably green or French (Puy) lentils for the best texture.
- Cherry tomatoes: 1 cup, halved.
- English cucumber: 1 cup, diced.
- Red onion: 1/4 cup, finely chopped.
- Fresh parsley: 1/2 cup, chopped.
- Fresh dill or mint (optional): 2 tablespoons, chopped.
- Feta cheese (optional): 1/3 cup, crumbled.
- Olive oil: 1/4 cup.
- Lemon juice: 3 tablespoons, freshly squeezed.
- Dijon mustard: 2 teaspoons.
- Honey or maple syrup: 1 teaspoon, to balance the acidity.
- Garlic: 1 small clove, finely grated or minced.
- Ground cumin: 1/2 teaspoon.
- Salt and black pepper: To taste.
- Optional add-ins: Arugula, capers, olives, avocado, toasted almonds or pumpkin seeds.
Step-by-Step Instructions
- Cook the lentils: Rinse 1 cup dry green or French lentils. Simmer in salted water until just tender, about 18–22 minutes. Drain well and let cool slightly.You’ll need about 2 cups cooked.
- Prep the chicken: Use leftover roasted or rotisserie chicken, or quickly poach or grill a couple of breasts. Season simply with salt and pepper. Dice or shred into bite-size pieces.
- Chop the veggies: Halve the tomatoes, dice the cucumber, and finely chop the red onion.Roughly chop the parsley and dill or mint.
- Make the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon, honey, garlic, cumin, salt, and pepper until emulsified. Taste and adjust acid/salt as needed.
- Toss the lentils: While the lentils are slightly warm, toss them with half the dressing. This helps them absorb the flavor and season from within.
- Combine everything: Add chicken, tomatoes, cucumber, red onion, and herbs to the lentils.Pour over the remaining dressing and gently toss to coat.
- Finish and taste: Fold in feta if using. Add more lemon, salt, or pepper as needed. If you like extra bite, sprinkle a pinch more cumin or a splash of red wine vinegar.
- Serve: Enjoy right away at room temperature, or chill for 30 minutes to let the flavors mingle.Serve over arugula or with warmed pita if you want a heartier plate.
Keeping It Fresh
- Refrigeration: Store in an airtight container for 3–4 days. The flavors deepen over time.
- Dressing on the side: If making ahead, keep a little extra dressing separate to refresh the salad just before serving.
- Moisture control: If using very juicy tomatoes or cucumbers, seed them to prevent excess liquid on day two.
- Herb revival: Add a handful of fresh herbs or a squeeze of lemon before serving leftovers to brighten everything up.
Health Benefits
- Lean protein: Chicken supports muscle repair and satiety without weighing you down.
- Fiber-rich lentils: Lentils provide complex carbs and fiber that help stabilize energy and support digestion.
- Healthy fats: Olive oil adds heart-healthy monounsaturated fats that help with nutrient absorption.
- Micronutrient boost: Herbs and veggies bring vitamin C, potassium, antioxidants, and phytonutrients.
- Balanced meal: Protein, fiber, and healthy fats work together to keep blood sugar steadier and cravings at bay.
Pitfalls to Watch Out For
- Overcooking lentils: Mushy lentils make the salad heavy and muddy. Aim for tender but intact.
- Under-seasoning: Lentils need salt and acid.Taste the dressing and the final salad; adjust boldly.
- Watery veggies: Excess moisture dilutes flavor. Seed watery cucumbers and drain cooked lentils well.
- Flat flavors: If it tastes dull, add more lemon, a pinch of salt, and a small splash of olive oil to carry flavor.
- Fridge fatigue: Day-old salads can taste muted. Stir in fresh herbs, lemon, and a crack of pepper before serving.
Variations You Can Try
- Mediterranean spin: Add olives, capers, roasted red peppers, and a sprinkle of oregano.
- Spiced chicken: Toss the chicken with smoked paprika, coriander, and garlic powder before adding.
- Greens-forward: Mix in arugula or baby spinach just before serving for extra crunch and freshness.
- Avocado creamy: Fold in diced avocado and a touch of Greek yogurt for a creamier texture.
- Plant-forward: Swap chicken for chickpeas or marinated tofu for a vegetarian high-protein option.
- Crunch factor: Add toasted almonds, walnuts, or pumpkin seeds for extra texture and minerals.
- Citrus twist: Use half lemon and half orange juice for a rounder, slightly sweet acidity.
FAQ
Can I use canned lentils?
Yes.
Rinse and drain them well to remove excess salt and starch. They’re softer than cooked-from-dry, so toss gently and consider adding greens for extra structure.
What’s the best chicken to use?
Leftover roasted or rotisserie chicken is ideal for convenience and flavor. Grilled chicken breasts or thighs also work well.
Keep seasoning simple so the dressing shines.
Can I make it dairy-free?
Absolutely. Skip the feta and it’s naturally dairy-free. You can add olives or toasted nuts for a savory, satisfying bite.
How do I keep the onion from overpowering the salad?
Finely chop and briefly rinse the onion under cold water, then pat dry.
This softens the sharpness while keeping the flavor.
Is this good for meal prep?
Very. It holds for 3–4 days in the fridge. Keep some dressing and fresh herbs aside to refresh portions when serving.
What if I only have brown or red lentils?
Brown lentils can work, but cook them al dente.
Red lentils break down and aren’t great for this salad’s texture. If using red, expect a softer, creamier result.
Final Thoughts
Protein-Packed Lentil Chicken Salad is the rare recipe that’s as practical as it is craveable. It’s quick to assemble, flexible with pantry staples, and satisfying at any temperature.
Keep it in your rotation for busy weeks, relaxed lunches, and post-workout dinners. With a bright dressing, sturdy lentils, and juicy chicken, it’s a simple, reliable winner you’ll come back to again and again.
