Lentil & Chicken Spring Salad

My coworker Sarah brought this salad to a potluck last spring, and I watched three different people go back for seconds while barely touching the pasta nearby. She told me later it was something she'd thrown together on a Tuesday night, nothing fancy, just things she had in her fridge that happened to work together beautifully. The moment I tasted it, I understood why lentils and chicken could feel this bright and effortless at the same time. It became my go-to lunch recipe because it proves that eating well doesn't require complicated techniques or obscure ingredients.

I made this for my partner's parents on a humid June evening, and his mother asked for the recipe before dessert even arrived. What struck me most wasn't the compliment but how she described it as tasting like summer felt, which is honestly the best thing anyone's ever said about something I've cooked. That dinner shifted how I thought about this salad from just a healthy lunch to something that could actually bring people together, even on nights when you're tired and the heat makes cooking feel impossible.

Ingredients

• Green or brown lentils (1 cup, 200 g): These hold their shape better than red lentils and give you a slightly firmer texture that doesn't turn into mush, which is absolutely crucial here.
• Roasted chicken (2 cups, 300 g, shredded): Rotisserie chicken from the grocery store works perfectly if you're short on time, and honestly, it tastes just as good as cooking it yourself.
• Fresh arugula (4 cups, 100 g): The peppery bite is what makes this salad feel alive instead of just virtuous, so don't skip it or substitute with milder greens.
• Pickled red onions (½ cup, 60 g, thinly sliced): These provide tangy bursts throughout and can be made ahead, which means you're actually saving yourself time on busy days.
• Cherry tomatoes (1 cup, 150 g, halved): Optional but they add sweetness that balances the mustard dressing beautifully, so I'd call them more of a should than a could.
• Cucumber (½, sliced): This keeps everything crisp and prevents the salad from feeling too heavy, which matters more than you'd think.
• Extra virgin olive oil (3 tbsp): Quality matters here because it's tasting raw, not cooked down into something else.
• Dijon mustard (1½ tbsp): The base of the whole dressing, and it needs to be real Dijon, not that bright yellow stuff from a hot dog stand.
• White wine vinegar (1 tbsp): This keeps the dressing bright and prevents it from tasting one-dimensional or heavy.
• Honey (1 tsp): A tiny bit rounds out the sharp edges without making anything taste sweet, which is the whole trick.
• Garlic clove (1 small, minced): Raw garlic brings a subtle punch that makes people pause and wonder what you did differently.
• Sea salt and freshly ground black pepper: These aren't afterthoughts, they're what actually make the dressing taste like something instead of just oil and mustard mixed together.

Instructions

Rinse and cook your lentils:

Place the lentils in a saucepan with 3 cups of water and bring everything to a boil, then lower the heat and let them simmer uncovered for 20 to 25 minutes until they're tender enough to bite through but still hold their shape. Listen for that quiet rolling simmer sound, not an angry boil, and set a timer because lentils go from perfect to mushy surprisingly fast.

Build your dressing while the lentils cook:

Whisk together the olive oil, Dijon mustard, vinegar, honey, minced garlic, salt, and pepper in a small bowl until the whole thing comes together into something creamy and emulsified. The whisking matters because you're literally forcing tiny oil droplets to suspend in the vinegar, which is why it tastes smooth instead of separated.

Drain and cool your lentils slightly:

Once they're tender, tip them into a strainer and let them sit for a minute or two while they cool just enough to handle, which takes about the same amount of time as grabbing your big mixing bowl.

Combine everything except the arugula:

Toss the cooled lentils, shredded chicken, pickled onions, cherry tomatoes, and cucumber into your large bowl and pour about half the dressing over top. Save the arugula for last because wilted greens look sad and taste less peppery, so you want to add it right before serving.

Dress and plate immediately:

Add the remaining dressing and the fresh arugula, toss gently so you don't bruise the greens or make them all soggy, and divide between four plates while everything is still crisp and cold.

Save Pin

There's a moment when you're mixing everything together and the bright green arugula touches the warm lentils, and it feels less like cooking and more like creating something that actually came from a real kitchen, not an algorithm. That's when I knew this recipe was going to stay in my regular rotation, because it made simple ingredients feel intentional and thoughtful.

Making Your Own Pickled Onions

If you want to skip the store-bought version, which honestly takes about as much time as brewing a cup of tea, slice your red onion paper-thin and put it in a jar or bowl with equal parts vinegar and water, a pinch of sugar, and some salt. The onions soften and turn this incredible pink color within 30 minutes, and they last for weeks in the refrigerator, which means you can make a batch on Sunday and use them throughout the week on salads, tacos, or just straight from the jar when you need something tangy.

Variations That Actually Work

Turkey works beautifully if chicken bores you, and grilled tofu tastes less sad in this context than in most other salads because the mustard dressing is bold enough to stand up to it. I've also crumbled feta cheese on top more times than I care to admit, and goat cheese works if you want something creamier and less salty. The cherry tomatoes and cucumber aren't required, but they add texture and sweetness that keeps the whole thing from tasting too earthy.

Making This Salad Your Weekday Anchor

This salad changed my relationship with meal prep because it's actually better on the second or third day when flavors have time to mingle and become something more complex than they started. Just keep the dressing separate and add it along with fresh arugula on the morning you're eating it, which takes about 30 seconds of effort.

• You can batch cook lentils on Sunday and use them for three different salads throughout the week without getting bored.
• Store everything in separate containers and assemble just before eating so nothing gets soggy or tired.
• Make extra dressing because once you taste it, you'll want to pour it over literally everything else you eat.

Save Pin

This salad became my answer to the question people ask every Sunday afternoon about what to make for the week, because it's proof that eating well doesn't have to be complicated or exhausting. Make it once and you'll understand why it keeps showing up on potlucks and lunch boxes.

Recipe Questions & Answers

→ Can I make this salad ahead of time?

Yes, you can prepare the lentils, chicken, and dressing up to 2 days in advance. Store them separately in airtight containers in the refrigerator. Add the arugula and toss with dressing just before serving to keep greens fresh and crisp.

→ What's the best way to cook lentils for this salad?

Simmer rinsed lentils in water for 20–25 minutes until tender but not mushy. Green and brown lentils work best as they hold their shape well. Avoid overcooking to prevent them from becoming too soft or falling apart in the salad.

→ Can I substitute the chicken?

Absolutely. Roasted turkey breast works beautifully as a direct substitute. For a vegetarian version, use grilled tofu, tempeh, or increase the lentils. Chickpeas also make an excellent protein-rich alternative to chicken.

→ How do I make quick pickled onions?

Thinly slice a red onion and soak it in equal parts vinegar and warm water with 1 teaspoon each of salt and sugar. Let sit for 30 minutes at room temperature or refrigerate overnight for more developed flavor.

→ Is this salad gluten-free?

Yes, this salad is naturally gluten-free as written. Always verify that your mustard, vinegar, and any packaged ingredients are certified gluten-free if you have severe sensitivity or celiac disease.

→ What can I add to make this more filling?

Serve with crusty bread, quinoa, or roasted potatoes. Adding crumbled feta, goat cheese, or sliced avocado increases substance. You can also double the lentils or add hard-boiled eggs for extra protein and staying power.