Pin this There's something oddly satisfying about opening a can of chicken and transforming it into something that tastes like you spent actual time in the kitchen. My roommate challenged me one Tuesday to make lunch without heating anything up, and I remembered a jar of Mrs. Dash sitting in the spice cabinet—the kind that had been there so long I'd forgotten why I bought it. Twenty minutes later, she was asking for the recipe, which felt like the highest compliment possible.
I've made this for lunch meetings where people brought sad desk salads, and watching someone take their first bite and pause—really pause—is the kind of small kitchen victory that stays with you. The brightness from the lemon and the crunch of the celery make you forget you started with something that came in a tin.
Ingredients
- Canned chicken breast: Two cans of the chunk kind, drained well—this is your protein anchor, and honestly, the quality varies by brand, so find one you trust.
- Celery: Diced fine because it's doing two jobs here: adding fresh crunch and cutting through richness.
- Red bell pepper: Half a cup brings color and a subtle sweetness that balances the salt-free seasoning.
- Red onion: Just a quarter cup, minced small, because raw onion has personality and this salad needs it.
- Greek yogurt: The creamy base that's lower in fat than mayo but still rich enough to feel indulgent—though mayo works if that's your preference.
- Fresh lemon juice: Two tablespoons of brightness; bottled works in a pinch, but fresh changes everything.
- Mrs. Dash Original Blend: The secret ingredient that lets you skip salt and still taste like you know what you're doing in the kitchen.
- Black pepper: Optional, but a quarter teaspoon adds a whisper of heat.
- Fresh parsley: Two tablespoons chopped—the final flourish that makes it look like you cared.
Instructions
- Start with the chicken:
- Drain those cans really well—excess liquid waters everything down. Break up the chunks with a fork until it's the texture you want, leaving some pieces if you like texture, or going finer if you prefer it more cohesive.
- Build the crunch:
- Toss in the diced celery, bell pepper, and red onion. This is where the salad stops feeling like a compromise and starts feeling intentional.
- Make the dressing:
- In a separate bowl, whisk the Greek yogurt, lemon juice, Mrs. Dash, and pepper until smooth. Taste it on a finger—this is your flavor moment, so get it right.
- Bring it together:
- Pour the dressing over everything and fold gently until every piece is coated. Don't be timid; this is when the flavors actually meet each other.
- Add the herbs:
- Fold in the parsley at the end so it stays bright green and doesn't disappear into the mixture.
- Taste and adjust:
- This is the step everyone skips and then regrets. A pinch more Mrs. Dash, a squeeze more lemon, a grind more pepper—trust your palate.
- Chill and serve:
- This salad is better cold, so give it at least fifteen minutes in the fridge if you can wait. Pile it on bread, wrap it in lettuce, or eat it straight.
Pin this There's a moment when you taste something you made that surprises you, and this salad does that. It tastes like restaurant effort on a Tuesday night pantry budget, which is its own kind of magic.
The Beauty of Canned Protein
Canned chicken gets unfairly maligned, but it's actually a reliable kitchen asset when you need protein fast. The texture is different from fresh—softer, more willing to shred—but that works here because it absorbs the dressing better and distributes seasoning evenly. Once you stop comparing it to roasted chicken and start using it for what it is, it becomes less of a compromise and more of a strategy.
Why Mrs. Dash Changes the Game
The whole point of Mrs. Dash is that it gives flavor without salt, which means you're getting the herbs, the spices, the actual seasoning profile without the dietary trade-off. Other brands will work, but Mrs. Dash specifically has a formula that tastes vibrant rather than thin. The Lemon Pepper variety is fantastic here too if you want to lean into that bright angle.
Mix-Ins and Variations to Keep It Fresh
The base salad is solid, but it's also your canvas. Some days I add diced apple for sweetness and a textural contrast, other times sliced almonds for crunch. Grapes work, fresh herbs beyond parsley work, even a handful of shredded carrots if you want to push the vegetable quotient. The dressing stays the same, but these small shifts make it feel like a different meal.
- Dice crisp apple and fold it in just before serving so it doesn't brown.
- Toast sliced almonds for five minutes and scatter them on top for a crunch that lasts.
- Try halved grapes for a burst of sweetness that catches you off guard.
Pin this This salad is proof that simplicity done well beats complexity done rushed. It sits on the counter between a quick weeknight dinner and something genuine enough to serve to people.
Frequently Asked Recipe Questions
- → Can I substitute Greek yogurt in this dish?
Yes, mayonnaise or a vegan alternative can be used to create a richer or dairy-free variation while maintaining creaminess.
- → What does Mrs. Dash seasoning add?
Mrs. Dash provides a salt-free blend of herbs and spices that lend bright, zesty flavors enhancing the overall taste.
- → How can I add sweetness or crunch to the salad?
Chopped apples or grapes add sweetness, while sliced almonds bring a crunchy texture contrast.
- → Is this salad suitable for gluten-free diets?
Yes, the main ingredients are gluten-free, making it a great low-carb, gluten-conscious option.
- → Can this mixture be used beyond a salad?
Definitely; it works well as a filling for sandwiches, pita pockets, or served on a bed of fresh greens.