Save There's something oddly satisfying about opening a pantry and turning what's already there into something that feels genuinely homemade. One Tuesday afternoon, I had a can of chicken, half a bell pepper getting soft on the counter, and zero inspiration for lunch. I grabbed Mrs. Dash out of habit—no salt required—and twenty minutes later, I had a salad so bright and flavorful that my coworker asked for the recipe. That's when I realized canned chicken, when treated with care and decent seasonings, doesn't have to taste like a compromise.
I made this for a potluck once and brought it as a side dish, unsure if anyone would touch it. A friend with high blood pressure tried it, went back for seconds, and texted me the next day asking if I'd sell her the recipe. She'd been avoiding chicken salad for years because store-bought versions tasted either salty or bland. This one tasted like I'd actually cared, and apparently that mattered more than the shortcuts.
Ingredients
- Canned chicken breast (2 cans, 10 oz each, drained): The foundation here—drain it well so you're not working with excess liquid that'll dilute your dressing.
- Celery (1 cup, finely diced): Gives you that crisp texture that keeps the salad from feeling mushy; the fresher it is, the better it holds up.
- Red bell pepper (1/2 cup, finely diced): Sweet, colorful, and adds a natural brightness that makes the whole thing feel more vibrant than it is.
- Red onion (1/4 cup, finely diced): A little sharpness balances the creaminess—don't skip it, and use red instead of yellow for both flavor and color.
- Greek yogurt (1/3 cup): Keeps this lighter than mayo would, but use whatever feels right for your version; both work beautifully.
- Fresh lemon juice (2 tablespoons): The acid that makes everything taste intentional; bottled works, but fresh squeezes are noticeably brighter.
- Mrs. Dash Original Blend (1 tablespoon): The whole point of this salad—salt-free seasoning that tastes like you know what you're doing.
- Black pepper (1/4 teaspoon, optional): Layer your seasoning instead of relying on just one note.
- Fresh parsley (2 tablespoons, chopped): The final touch that makes it look like you put thought into this; it's worth the 30 seconds to chop fresh.
Instructions
- Open and prep the chicken:
- Drain your canned chicken in a colander and let it sit for a moment so you get as much liquid out as possible. Break it up gently with a fork—you want some texture, not a paste.
- Build your vegetables:
- Dice your celery, bell pepper, and red onion into roughly the same size pieces so they distribute evenly. Toss them into a large bowl with the chicken.
- Make the dressing:
- In a separate small bowl, whisk together your Greek yogurt, lemon juice, Mrs. Dash, and black pepper until it's smooth and no clumps remain. Taste it first—you might want more lemon or more seasoning before it touches the chicken.
- Bring it together:
- Pour the dressing over everything and mix gently until every piece is coated. Don't rush this step; the dressing needs a moment to settle into all the little pieces.
- Finish with parsley:
- Fold in your fresh parsley at the very end so it stays bright green and doesn't get buried or bruised.
- Taste and adjust:
- Before you call it done, take a bite. Sometimes you need a tiny squeeze more lemon or a pinch more Mrs. Dash—trust your palate, not the recipe.
Save My mother started using this recipe when her doctor said to cut sodium, and now she makes it so often that her grandkids ask for it by name. She swears the secret is how much she lets the flavors marry for 15 minutes in the fridge before serving, and I think she might be right.
Serving and Presentation
This salad honestly looks better than it has any right to, given how simple it is. The red pepper and green parsley pop against the creamy base, so if you're worried about it looking homemade rather than store-bought, that worry is unfounded. Serve it on whole-grain bread for a sandwich, pile it on crisp lettuce leaves for a wrap, or just eat it straight from the bowl while you're doing something else entirely.
Custom Add-Ins to Try
The base recipe is solid as-is, but I've found that this salad welcomes additions without losing its character. A handful of diced apple or some halved grapes add a subtle sweetness that shouldn't work but somehow does. Sliced almonds or walnuts give you a crunch that makes it feel more intentional, and I've even added fresh dill when I had it on hand. The beauty of this recipe is that you're not locked into one version—you adjust it based on what you have and what you're craving that day.
Why Mrs. Dash Changed Everything
Before I started using Mrs. Dash, I relied on salt to carry flavor, and honestly, it's a crutch. This seasoning blend taught me that spices do the actual work of making food taste alive. The Original Blend hits with garlic, onion, black pepper, and dried herbs in a way that feels complex even though the ingredient list is short. You're also free to experiment—the Lemon Pepper version would make this salad brighter, the Garlic and Herb version would make it earthier, and the possibilities don't end there.
- Store this in the fridge for up to three days, and it actually tastes better the next day once everything has time to mingle.
- Make it ahead for meal prep; just don't add the parsley until you're ready to serve so it stays fresh and green.
- If you're feeding vegetarians, swap the chicken for chickpeas or white beans and adjust the seasoning slightly for the change.
Save This recipe proved to me that the best meals aren't always the most complicated ones—they're the ones made with attention and good ingredients. Something that takes 10 minutes and uses what's in your pantry can still feel like you've actually cooked.
Recipe FAQs
- → Can I substitute Greek yogurt in the dressing?
Yes, mayonnaise or a vegan mayo alternative can be used instead for a richer or dairy-free option.
- → How does Mrs. Dash seasoning affect the flavor?
Mrs. Dash offers a zesty, salt-free blend of herbs and spices that enhances the chicken and vegetables without overpowering them.
- → What are good serving suggestions for this dish?
Serve chilled on whole-grain bread, lettuce wraps, or alongside crackers for a light and refreshing meal.
- → Can I add other ingredients for variety?
Yes, chopped apples or grapes add sweetness, while sliced almonds provide a pleasant crunch.
- → Is this dish suitable for low-carb diets?
Yes, it is naturally low-carb and gluten-free, making it fitting for those dietary preferences.