Chicken Lentil Recession Salad (Printable)

Hearty blend of tender chicken, lentils, and crisp vegetables for a flavorful and nutritious meal.

# What You'll Need:

→ Proteins

01 - 2 cups cooked chicken breast, shredded or diced
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

# Step-by-Step:

01 - Rinse lentils thoroughly under cold water. Place in a saucepan and cover with water. Bring to a boil, reduce heat, and simmer gently for 20 to 25 minutes until tender without losing shape. Drain and allow to cool.
02 - In a small bowl, whisk together extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until emulsified.
03 - In a large bowl, add cooled lentils, shredded chicken, halved cherry tomatoes, diced cucumber, finely diced red onion, grated carrot, and chopped parsley. Gently toss to mix evenly.
04 - Pour the prepared dressing over the salad ingredients and toss lightly to coat everything evenly with the dressing.
05 - If desired, sprinkle crumbled feta cheese and toasted sunflower seeds over the salad for added texture and flavor.
06 - Refrigerate the salad for at least 30 minutes to allow flavors to meld for optimal taste.

# Expert Advice:

01 -
  • It's proof that budget-friendly food doesn't mean boring—the lentils give you real substance and the bright lemon dressing makes everything taste alive.
  • You can throw it together in under an hour, and it tastes even better the next day, making it perfect for meal prep without the effort.
  • The high fiber keeps you satisfied for hours, and there's no dairy unless you want it, so it works with almost any eating style.
02 -
  • Undercook the lentils slightly rather than overcooking—they continue to soften as they sit in the dressing, and mushy lentils ruin the whole thing.
  • Don't dress the salad until just before serving unless you're meal-prepping for a few days; cucumber and tomato release water and make everything soggy after a few hours.
  • The Dijon mustard isn't optional—it's the secret that makes the simple dressing taste complex and prevents it from separating.
03 -
  • Toast your sunflower seeds in a dry pan for two minutes right before serving to wake up their flavor and add crunch exactly when you need it.
  • If your lentils keep turning to mush, try cooking them a minute or two less next time—every stove is different, and some run hotter than others.
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