Save I used to think canned chicken was just a pantry backup, something you kept around for emergencies. Then one afternoon, stuck at home with no fresh groceries and a serious craving for something light and satisfying, I cracked open a can and tossed it with whatever I had on hand. The celery added crunch, the lemon juice brought brightness, and a generous shake of Mrs. Dash made everything taste like I'd actually tried. It became my go-to whenever I wanted something quick but didn't want to feel like I was settling.
I made this for a friend once who was recovering from surgery and couldn't have much sodium. She was so tired of bland food that when I brought over a container of this chicken salad with crisp veggies and a lemony kick, she practically cried. We sat on her couch, ate it straight out of lettuce leaves, and talked for hours. It wasn't fancy, but it felt like the exact right thing at the exact right time.
Ingredients
- Canned chunk chicken breast: Drain it well and flake it with a fork so it blends smoothly with the dressing instead of clumping.
- Celery: Dice it fine for little bursts of crunch in every bite without overpowering the salad.
- Red bell pepper: Adds a sweet, colorful contrast that makes the whole thing feel fresher and brighter.
- Red onion: Just a little gives you sharpness and depth without making it too pungent or heavy.
- Plain Greek yogurt: Creamy and tangy, it keeps the salad light while adding protein, though mayo works if you want richness.
- Fresh lemon juice: This is what wakes everything up and balances the yogurt with a clean, zesty finish.
- Mrs. Dash Original Blend: A salt-free blend of herbs and spices that delivers flavor without any sodium at all.
- Black pepper: Optional, but a few grinds add a gentle heat that rounds out the seasoning.
- Fresh parsley: Chopped and folded in at the end, it adds a pop of green and a hint of freshness.
Instructions
- Break Up the Chicken:
- Dump the drained canned chicken into a large bowl and use a fork to flake it apart. You want it shredded and loose, not chunky.
- Add the Vegetables:
- Toss in the celery, red bell pepper, and red onion, spreading them evenly through the chicken.
- Whisk the Dressing:
- In a small bowl, combine the Greek yogurt, lemon juice, Mrs. Dash, and black pepper, whisking until smooth and creamy.
- Mix Everything Together:
- Pour the dressing over the chicken and vegetables, then stir gently until every piece is coated and glossy.
- Fold in the Parsley:
- Add the chopped parsley and fold it through, letting it scatter little green flecks throughout the salad.
- Taste and Adjust:
- Give it a taste and add more lemon juice or Mrs. Dash if you want it brighter or more savory. Trust your instincts.
- Serve Chilled:
- Spoon it onto whole-grain bread, tuck it into lettuce wraps, or serve it with crackers for scooping.
Save There was a summer when I made this every week for lunch, sometimes wrapped in butter lettuce, sometimes piled onto toast. It became my ritual, something I could count on when everything else felt chaotic. The simplicity of it, the way it tasted like care without requiring much effort, made it feel like a small act of kindness I was giving myself.
How to Customize It
You can stir in chopped apples or halved grapes for a hint of sweetness, or toss in sliced almonds or sunflower seeds for extra crunch. Swap the Greek yogurt for mayonnaise if you want something richer, or use vegan mayo to keep it plant-based. Different Mrs. Dash blends, like Lemon Pepper or Garlic and Herb, can completely change the flavor profile with zero extra effort.
Serving Suggestions
This salad is perfect stuffed into pita pockets, scooped onto cucumber slices, or served over a bed of mixed greens. I've even eaten it straight from the bowl with a spoon when I was too hungry to bother with assembly. It travels well in a lunchbox and tastes even better the next day once everything has had time to soak in together.
Storage and Make-Ahead Tips
Keep it in an airtight container in the fridge for up to three days, though it's usually gone before that. If you're making it ahead, wait to add the parsley until just before serving so it stays bright and fresh. The flavors deepen overnight, so don't be surprised if day two tastes even better than day one.
- Double the batch if you're meal prepping for the week.
- Add a squeeze of lemon right before serving to brighten it up again.
- Keep the dressing separate if you want to pack it for lunch and assemble it fresh.
Save This chicken salad taught me that good food doesn't have to be complicated or expensive. Sometimes all you need is a few simple ingredients, a little lemon, and the willingness to make something nourishing out of what you already have.
Recipe Help
- → What is the role of Mrs. Dash in this dish?
Mrs. Dash adds a salt-free, herbaceous seasoning blend that brightens the flavors without adding sodium, enhancing the natural taste of the ingredients.
- → Can I substitute Greek yogurt in the dressing?
Yes, mayonnaise or a vegan mayo alternative can be used to achieve a richer or dairy-free texture.
- → How should the salad be served?
It can be enjoyed chilled on whole-grain bread, wrapped in lettuce leaves, or paired with crackers for a light meal.
- → Are there options to add sweetness or crunch?
Adding chopped apples or grapes offers sweetness, while sliced almonds provide a crunchy texture.
- → Is this dish suitable for low-carb diets?
Yes, with minimal carbohydrates from vegetables and protein-packed chicken, this preparation fits well within low-carb plans.