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Chicken Salad for Diet

This isn’t your average rabbit food salad—it’s the hearty, flavor-packed meal that won’t leave you hangry by 3 p.m. With shredded chicken, tender grains, creamy beans, and a zippy lemon dressing, it’s the glow-up your lunchbox desperately needs.
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Prep Time 15 minutes
Cook Time 25 minutes
Course Main Course, Salad
Servings 4

Equipment

  • Knife
  • Cutting board
  • Mixing bowls
  • Whisk
  • Large pot

Ingredients
  

  • 1 cup uncooked pearl barley or farro
  • 2 cups cooked shredded chicken (use rotisserie, baked, or leftover grilled chicken)
  • 1/2 cup crumbled feta cheese
  • 1/4 cup capers
  • 1 cup marinated artichoke hearts chopped
  • 1/2 cup diced green onion
  • 1/2 cup diced shallots about 2 shallots
  • 1 can 14 oz butter beans, drained and rinsed
  • 1/4 cup chopped fresh dill
  • 1/4 cup chopped fresh parsley
  • 1 cup chopped cucumber optional, for extra crunch and freshness

For the dressing:

  • 1/3 cup olive oil
  • 1/2 tablespoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Juice of 1 lemon
  • 1/2 tablespoon red wine vinegar
  • 2 garlic cloves pressed
  • 1 tablespoon honey

Instructions

  • Cook the Grains: Bring a pot of water to a boil and cook the pearl barley or farro for about 25 minutes, or follow the directions on the package. Drain and let cool slightly.
    1 cup uncooked pearl barley or farro
  • Make the Dressing: In a small bowl, whisk together the olive oil, oregano, salt, pepper, lemon juice, vinegar, garlic, and honey until well combined. Taste and adjust seasoning if needed.
    1/3 cup olive oil, 1/2 tablespoon dried oregano, 1/2 teaspoon salt, 1/4 teaspoon black pepper, Juice of 1 lemon, 1/2 tablespoon red wine vinegar, 2 garlic cloves, 1 tablespoon honey
  • Prep the Salad Ingredients: While the grains cook, dice the shallots and green onions, chop the artichokes, herbs, and (optional) cucumber, and rinse and drain the butter beans.
    1/2 cup diced green onion, 1/2 cup diced shallots, 1 cup chopped cucumber, 1 can
  • Combine Everything: In a large mixing bowl, add the cooked grains, shredded chicken, feta cheese, capers, chopped artichokes, shallots, green onions, butter beans, dill, parsley, and cucumber.
    2 cups cooked, 1/2 cup crumbled feta cheese, 1/4 cup capers, 1 cup marinated artichoke hearts, 1/4 cup chopped fresh dill, 1/4 cup chopped fresh parsley
  • Dress and Toss: Pour the dressing over the salad. Toss well until everything is evenly coated.
  • Serve or Store: Serve right away, or store in the fridge. For meal prep, keep the dressing separate and add it just before eating to keep things fresh.