Chicken Lentil Recession Salad (Print out)

Nutritious cold salad combining tender chicken, lentils, fresh vegetables, and zesty dressing for a healthy boost.

# What You'll Need:

→ Proteins

01 - 2 cups cooked chicken breast, shredded or diced (about 10.5 oz)
02 - 1 cup dried brown or green lentils (or 2 1/2 cups cooked lentils)

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, diced
05 - 1/2 cup red onion, finely diced
06 - 1/2 cup carrot, grated
07 - 1/4 cup fresh parsley, chopped

→ Dressing

08 - 4 tablespoons extra virgin olive oil
09 - 2 tablespoons lemon juice
10 - 1 tablespoon Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 teaspoon salt
13 - 1/4 teaspoon black pepper

→ Optional Add-Ins

14 - 1/4 cup crumbled feta cheese
15 - 1/4 cup toasted sunflower seeds

# How to Make It:

01 - Rinse lentils under cold water. Place in a saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 20 to 25 minutes until tender but not mushy. Drain and allow to cool.
02 - Whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl until emulsified.
03 - In a large bowl, combine cooked lentils, chicken, cherry tomatoes, cucumber, red onion, carrot, and parsley.
04 - Pour dressing over salad and toss gently to ensure even coating of all ingredients.
05 - Sprinkle crumbled feta cheese and toasted sunflower seeds on top, if desired.
06 - Refrigerate salad for at least 30 minutes to allow flavors to meld before serving.

# Expert Advice:

01 -
  • It actually gets better as it sits, so meal prep becomes your secret weapon for the week ahead.
  • High in protein and fiber, it keeps you full without any of the heaviness that comes with fancier salads.
  • Every ingredient pulls its weight—no filler, no pretense, just real food that fills you up.
02 -
  • Don't cook the lentils the day before and store them wet—they'll turn mushy and lose their structure. Cook them, drain them, and let them cool at room temperature before dressing.
  • The dressing needs to be balanced between acid and oil, or the salad will taste flat no matter how fresh your vegetables are. Taste it by itself first.
03 -
  • Make the dressing in a jar and shake it the night before—the flavors marry overnight and it tastes noticeably better.
  • If you find yourself with leftover salad, don't throw it out. Blend it with a splash of olive oil and lemon to make a surprisingly good dressing for other vegetables.
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