“Mediterranean Lentil & Chicken Salad” That Actually Slaps: High-Protein, Meal-Prep Friendly, Zero Boring Bites

You want a lunch that hits like a power move? This Mediterranean Lentil & Chicken Salad is clean, bold, and ridiculously satisfying—without the sad desk salad energy. We’re stacking tender chicken, earthy lentils, crunchy cucumbers, briny olives, and a lemony punch that makes you forget it’s healthy.

It’s the kind of dish that turns meal prep into a flex. Twenty minutes of effort, four days of “I planned my life out” energy—what’s not to love?

Why You’ll Love This Recipe

• High protein + high fiber: Chicken and lentils tag-team for long-lasting fullness and steady energy.
• Meal-prep winner: Holds up in the fridge without going mushy or sad. The flavors even get better.
• Bright, bold flavors: Lemon, oregano, sumac (optional), and a touch of feta—this is not beige food.
• Flexible: Swap in canned lentils, rotisserie chicken, or go vegetarian.

  It still works.

• Budget-friendly: Lentils stretch the protein without stretching your wallet.

Ingredients

• For the salad:
  • 2 cups cooked brown or green lentils (about 3/4 cup dry)
  • 2 cups cooked chicken breast, shredded or cubed (rotisserie works)
  • 1 cup cherry tomatoes, halved
  • 1 English cucumber, diced
  • 1/2 small red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/3 cup crumbled feta (or more, no judgment)
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh mint (optional but fresh AF)
• For the dressing:
  • 1/4 cup extra-virgin olive oil
  • 1 large lemon, juiced (about 3 tablespoons)
  • 2 teaspoons red wine vinegar
  • 1–2 cloves garlic, finely grated or minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sumac (optional, for tangy magic)
  • 1/2 teaspoon sea salt, plus more to taste
  • 1/4 teaspoon black pepper
• Optional add-ins:
  • 1/4 cup toasted pine nuts or chopped almonds
  • 1 roasted red pepper, chopped
  • A handful of arugula or baby spinach

Step-by-Step Instructions

1. Cook the lentils (if not using canned): Rinse 3/4 cup dry lentils. Simmer in salted water until tender but not mushy, about 18–22 minutes. Drain and cool.
2. Prep the chicken: Use leftover grilled, poached, or rotisserie chicken.

   Shred or cube into bite-size pieces.

3. Make the dressing: In a small bowl, whisk olive oil, lemon juice, red wine vinegar, garlic, oregano, cumin, sumac (if using), salt, and pepper until emulsified.
4. Layer the salad base: In a large bowl, combine lentils, chicken, tomatoes, cucumber, red onion, and olives.
5. Add herbs and feta: Sprinkle in parsley, mint, and feta. If using arugula or spinach, fold it in gently at the end.
6. Dress it right: Pour the dressing over the salad and toss to coat. Taste and adjust salt, pepper, or lemon.
7. Optional crunch: Finish with toasted nuts for texture.

   It’s a small step, big payoff.

8. Rest for flavor: Let it sit 10–15 minutes so the lentils soak up the dressing. Yes, it’s worth the wait.
9. Serve: Enjoy at room temp for peak flavor, or chill if you like it snappy and cold.

Storage Instructions

• Fridge: Store in an airtight container for up to 4 days. The flavors deepen on day 2—chef’s kiss.
• Dressing strategy: If using delicate greens, keep them separate and toss right before serving.
• Moisture control: If your tomatoes are super juicy, seed them first to avoid a soggy vibe by day 3.
• Meal prep: Portion into 3–4 containers.

  Add nuts and extra feta right before eating to keep crunch and creaminess on point.

Health Benefits

• Protein powerhouse: Chicken + lentils deliver complete and complementary proteins for muscle repair and satiety.
• Fiber for the win: Lentils pack soluble and insoluble fiber, supporting gut health and steady blood sugar.
• Good fats: Extra-virgin olive oil supports heart health; olives and nuts add monounsaturated fats.
• Micronutrient-rich: Parsley and lemon add vitamin C; lentils bring iron, folate, and magnesium; tomatoes add lycopene.
• Low-glycemic: Balanced macros prevent energy crashes—perfect for midday productivity, IMO.

Avoid These Mistakes

• Overcooking lentils: Mushy lentils = paste. Cook until tender but with a slight bite, and drain well.
• Skipping acid: The lemon and vinegar brighten everything. Without them, it tastes flat and sad.
• Under-seasoning: Lentils need salt.

  Taste at every stage, especially after adding feta and olives.

• Using watery veggies: Seed juicy tomatoes and pat cucumbers dry if prepping for multiple days.
• Neglecting texture: Add nuts or crisp greens for contrast. Your palate will thank you.

Alternatives

• Protein swaps: Use grilled shrimp, canned tuna, or chickpeas for a vegetarian option. Tofu works if pressed and seared.
• Lentil swaps: Brown or green lentils hold shape best.

  French (du Puy) lentils are elite. Avoid red lentils—they’ll disintegrate.

• Dairy-free: Skip feta and add capers for briny kick, plus extra olives or a sprinkle of nutritional yeast.
• Grain it up: Add cooked farro, bulgur, or quinoa for a heartier bowl—and more meal prep mileage.
• Spice lane: Trade oregano for za’atar, add smoked paprika, or a pinch of chili flakes for heat.
• Low-sodium: Rinse olives, use unsalted lentils, and season with lemon, herbs, and garlic first.

FAQ

Can I use canned lentils?

Yes. Rinse and drain them well to remove excess sodium and achieve better texture.

Pat dry with a towel before tossing to prevent a watery salad.

What’s the best way to cook chicken for this?

Poach with salt, bay leaf, and peppercorns for juicy shreds, or grill with olive oil and oregano for extra flavor. Rotisserie chicken is the weeknight MVP—no shame in convenience.

How long does it last in the fridge?

Up to 4 days when stored airtight. If you include greens, keep them separate and fold in right before eating to avoid wilting.

Is this good for weight loss?

It’s high in protein and fiber, which supports fullness and stable energy.

Portion sizes matter—aim for a balanced bowl with plenty of veggies and a sensible olive oil pour.

Can I make it vegetarian?

Absolutely. Swap chicken for chickpeas or marinated tofu. Consider adding toasted nuts for extra protein and crunch.

What if I don’t like olives?

Use capers for similar briny depth or toss in chopped artichoke hearts.

You’ll keep the Mediterranean vibe without the olive drama.

Can I serve it warm?

Yes. Toss warm lentils and chicken with the dressing, then add veggies and herbs. The warmth helps the flavors bloom without turning it into a hot stew.

My Take

This is the kind of salad that behaves like a full meal—big flavors, real texture, and zero 3 p.m. crash.

It’s unfussy, scalable, and impresses without trying too hard, which is honestly the best flex. If you want one tweak to level it up, add a pinch of sumac and a handful of mint—suddenly it tastes like a vacation. Make it once, and it’s going to be on repeat, FYI.