Lentil & Chicken Spring Salad

The first time I made this salad was during one of those weirdly warm March afternoons when winter feels like it might finally be losing its grip. I had leftover roasted chicken from Sunday dinner and a bag of arugula that needed using, so I just started throwing things into a bowl. The mustard dressing happened by accident too — I was out of my usual vinaigrette ingredients and had to improvise with what was in the door. Something about the peppery greens against the tangy onions and that punchy dressing made everything taste like spring had arrived early.

I started bringing this to work lunches and my coworker actually asked for the recipe, which never happens. She said it was the first time shed looked forward to eating salad at her desk instead of sad cafeteria food. Now we make it whenever we need something that feels healthy but still tastes like we put real thought into it.

Ingredients

• 1 cup (200 g) dry green or brown lentils: These earthy little legumes become the backbone of the whole salad, holding up beautifully against the tangy dressing without getting mushy if you dont overcook them
• 2 cups (300 g) cooked shredded roasted chicken: Use whatever you have leftover from a weekend roast, or pick up a rotisserie chicken — the skinless part keeps things lighter while still delivering that satisfying protein
• 4 cups (100 g) fresh arugula: That peppery bite cuts through the rich chicken and earthy lentils, plus it wilts just enough when dressed to feel luxurious instead of wimpy
• ½ cup (60 g) pickled red onions: These bring a bright acidic pop that makes every other ingredient taste more like itself — and honestly, I put them on everything now
• 1 cup (150 g) cherry tomatoes: Optional but worth it for those little bursts of sweetness that balance all the savory elements
• ½ cucumber sliced: Another optional add that brings cool crunch and keeps the whole bowl feeling fresh
• 3 tbsp extra virgin olive oil: The silky base that carries all those sharp flavors and makes the dressing feel luxurious
• 1½ tbsp Dijon mustard: This is the secret weapon that gives the dressing its backbone and that addictive zing
• 1 tbsp white wine vinegar: Bright enough to cut through the oil but not so harsh that it overwhelms the delicate ingredients
• 1 tsp honey: Just enough to round out the sharp edges and make everything play nice together
• 1 small garlic clove minced: Fresh garlic makes the dressing feel alive in a way that powder never could
• ½ tsp sea salt and ¼ tsp black pepper: Season as you go — these measurements are starting points, not rules

Instructions

Cook the lentils until just tender:

Place rinsed 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 they are tender but still hold their shape — drain any excess water and let them cool slightly so they do not wilt the greens

Whisk together the dressing:

In a small bowl, combine olive oil, Dijon mustard, white wine vinegar, honey, minced garlic, salt, and pepper, whisking until the mixture thickens slightly and everything comes together into a creamy emulsion

Combine all the salad elements:

In a large bowl, add the cooled lentils, shredded chicken, arugula, pickled onions, cherry tomatoes, and cucumber, tossing them gently so everything gets distributed without bruising the delicate greens

Dress and serve immediately:

Pour the mustard dressing over the salad and toss gently to coat everything evenly, then divide among four plates and enjoy while the arugula still has some bounce to it

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This salad has become my go-to for those nights when I want dinner to feel special but I do not want to actually cook anything. There is something about the combination of warm lentils and cold chicken that feels sophisticated without being fussy, like I am eating at a tiny bistro instead of my own kitchen counter.

Make It Your Own

The beauty of this recipe is how forgiving it is — swap in roasted turkey or grilled tofu if you do not eat chicken, or throw in some crumbled feta if you want something creamier. I have even used leftover roasted vegetables when that was what needed using, and it worked beautifully.

Getting Ahead

You can cook the lentils and shred the chicken up to two days ahead, keeping them in separate containers in the refrigerator. Just wait to dress the salad until right before serving, otherwise the arugula will get sad and wilted instead of fresh and perky.

Perfecting The Pickles

If you cannot find good pickled onions, make your own by soaking thinly sliced red onion in a mixture of vinegar, sugar, and salt for 30 minutes. Once you try homemade, you will never go back to store bought — they are crisper, brighter, and worth every minute of hands off time.

• Let the salad sit for just 5 minutes after dressing to let the flavors meld
• Taste before serving — lentils soak up seasoning and might need an extra pinch of salt
• Keep some extra dressing on the side in case you like things with more punch

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There is something deeply satisfying about a salad that actually fills you up and makes you feel good, and this one hits that mark every single time. Hope it becomes a staple in your rotation like it has in mine.

Recipe FAQs

→ Can I use canned lentils instead of dry?

Yes, canned lentils work perfectly. Rinse and drain them well before adding to the salad. Use about 2.5 cups of canned lentils to equal 1 cup dry cooked lentils.

→ How long does the mustard dressing last?

The dressing stays fresh in an airtight container in the refrigerator for up to one week. Give it a good whisk or shake before using, as ingredients may separate slightly when stored.

→ Can I make this salad ahead of time?

You can prep components up to 24 hours in advance. Store lentils, chicken, and vegetables separately, then toss with dressing just before serving to keep textures crisp and flavors bright.

→ What other proteins work well in this salad?

Roasted turkey breast, grilled tofu, chickpeas, or hard-boiled eggs all make excellent substitutes. Each brings slightly different textures while maintaining the protein-rich profile of the dish.

→ Is this salad served warm or cold?

It's versatile—serve slightly warm with freshly cooked lentils, or chill completely for a refreshing cold salad. The flavors develop beautifully either way.

→ What greens can replace arugula?

Fresh baby spinach, mixed salad greens, or shredded kale work well. Each brings different flavor notes and textures while maintaining the salad's vibrant character.