This Heart Healthy Chicken Lentil Salad is a refreshing, nutrient-dense meal that proves healthy eating doesn't mean sacrificing flavor. Packed with lean protein and fiber-rich lentils, this dish delivers a satisfying crunch and distinct Mediterranean flair thanks to fresh basil, pimentos, and a zesty red wine vinegar dressing.
Unlike traditional creamy salads, this recipe is completely mayo-free, making it naturally low in calories and perfect for outdoor picnics or warm-weather lunches. It is also an excellent choice for meal prep, as the flavors continue to meld and deepen in the refrigerator. Whether you are managing diabetes or simply looking for a light dinner, this gluten-free salad checks every box. Explore more heart healthy chicken meal ideas for flavorful and wholesome recipes!
This salad pairs lean protein from chicken breast with high-fiber lentils, creating a nutritional "power couple" that provides sustained energy without weighing you down. The combination of protein and complex carbohydrates helps slow digestion and stabilize blood sugar levels, preventing the spikes often associated with carb-heavy meals. Additionally, the variety of fresh vegetables—like cucumbers, peppers, and celery—adds hydration and essential antioxidants for very few calories.
Yes, lentil salad is incredibly nutritious. Lentils are a powerhouse of plant-based protein and fiber, which promote digestive health and heart health. When combined with fresh vegetables and lean chicken, the salad becomes a balanced meal rich in vitamins and minerals while remaining low in calories.
Absolutely. Lentils have a wonderful texture when served cold or at room temperature, making them ideal for salads. In fact, cooling cooked lentils (and other starches) can increase their resistant starch content, which acts as a prebiotic to feed healthy gut bacteria.
Yes, you can use canned lentils for convenience. However, canned lentils can sometimes be softer than those cooked from scratch. If using canned, rinse them thoroughly under cold water to remove excess sodium and starch. For the best salad texture, we recommend French green lentils or black lentils (beluga), as they hold their shape better than brown lentils.
This salad is excellent for meal prep because it holds up well without wilting. It can be stored in an airtight container in the refrigerator for 3 to 4 days. The vinegar-based dressing actually helps marinate the chicken and lentils, making the leftovers taste even better the next day.
To keep with the Mediterranean theme, you can add crumbled feta cheese (use a low-fat or measured amount for heart health), kalamata olives, or diced avocado for healthy fats. If you want more veggies, cherry tomatoes, spinach, or grated carrots are delicious additions that add color and nutrients.
If you enjoyed this recipe, explore our other high-protein chicken salads that make lunch both satisfying and nutritious. These meal-prep friendly options pair lean poultry with fresh ingredients to keep your energy steady all afternoon.
Add more plant-based power to your diet with these fiber-rich bean and legume recipes designed for heart health. Whether you prefer black beans or chickpeas, these nutrient-dense dishes help regulate blood sugar and support healthy digestion.
Recipe yields 6 servings
In a saucepan, bring water to a boil over medium heat. Reduce heat to low and add lentils. Cover and simmer for about 20 minutes, or until lentils are just tender. Drain and refrigerate until cooled. (Alternative no-cook method: Soak the lentils in the refrigerator overnight.)
In a bowl, combine remaining ingredients and lentils and mix well. Serve on a bed of lettuce.
If you don't have chicken breast on hand, leftover rotisserie chicken or diced turkey breast works beautifully. For a vegetarian or vegan option, swap the chicken for a can of rinsed chickpeas or firm tofu cubes.
Brown or green lentils are standard for this recipe, but French (Puy) or black (Beluga) lentils hold their shape best in salads. If you are short on time, use canned lentils—just be sure to rinse and drain them thoroughly to reduce sodium.
These add a sweet, mild pepper flavor. If you can't find pimentos, chopped jarred roasted red peppers are an excellent substitute.
Fresh lemon juice or apple cider vinegar can be used for a different but equally zesty acid profile.
If fresh basil and parsley aren't available, you can use dried herbs. Use about 2 teaspoons of dried herbs to replace the 2 tablespoons of fresh.
Whether you’re looking for heart healthy, low calorie or even diabetic chicken recipes, we have plenty of delicious and nutritious recipes that make chicken the star of the show. We also have other tasty recipes that are sure to please the whole family. Be sure to check them out!