Save There's something wonderfully practical about keeping canned chicken in the pantry, waiting for days when you need something good but don't have the time to fuss. One Tuesday afternoon, I was staring at three cans of chicken and a half-empty produce drawer when I remembered a bottle of Mrs. Dash someone had given me. Twenty minutes later, I had a salad that tasted nothing like the boring backup plan I'd been expecting. It became the kind of meal I started making on purpose, not out of desperation.
I brought this to a potluck where someone's aunt was managing her sodium intake, and watching her face light up when I told her it had no added salt—that it was just this good—felt like winning something. She asked for the recipe right there, standing in the kitchen with her plate in hand.
Ingredients
- Canned chunk chicken breast (two 10-ounce cans): Drain it well so you don't end up with a soggy salad, and flake it gently with a fork—you want tender pieces, not shredded mess.
- Celery (1 cup, finely diced): This gives you that satisfying crunch and a subtle vegetal sweetness that keeps things from tasting like a protein paste.
- Red bell pepper (1/2 cup, finely diced): The bright color matters as much as the flavor, making your bowl look like you actually put thought into it.
- Red onion (1/4 cup, finely diced): Raw onion adds bite and sharpness that cuts through the richness and keeps everything from feeling heavy.
- Plain Greek yogurt (1/3 cup): This is the binder that makes everything stick together, and it's lighter than mayo without tasting like a compromise.
- Fresh lemon juice (2 tablespoons): The acid is what wakes everything up, so use real lemon, not the bottled stuff that tastes like chemicals.
- Mrs. Dash Original Blend (1 tablespoon): This is where the magic lives—it's a seasoning blend without the salt, and it somehow knows exactly what chicken salad needs.
- Black pepper (1/4 teaspoon): Optional, but a small grinding of fresh pepper at the very end adds a subtle warmth.
- Fresh parsley (2 tablespoons, chopped): Don't skip this; those green flakes make the whole thing feel less institutional and more like something you made with intention.
Instructions
- Start with the chicken:
- Drain your cans thoroughly, letting the liquid run through your fingers to make sure you've squeezed out as much as you can. Flake it apart gently with a fork, breaking up any large clumps but keeping some texture.
- Build your crunch:
- Dice your vegetables as finely as you're patient enough for—smaller pieces mean every bite gets everything. Toss them all together in your mixing bowl with the chicken, which is already getting excited about having company.
- Make the dressing:
- In a separate bowl, whisk the yogurt and lemon juice until smooth, then stir in the Mrs. Dash and pepper. Taste it on your finger before it touches the chicken—you want it to be bright and seasoned, almost a little bold.
- Bring it together:
- Pour that dressing over everything and fold gently, getting your spoon into the bottom and bringing it up through the middle so every piece gets coated. This isn't a vigorous mixing moment; be gentle.
- Finish with the parsley:
- Fold in the chopped parsley last, so the green stays vibrant and doesn't get crushed into the background.
- Taste and adjust:
- Take a spoonful, pause, and think about what it needs—more lemon brightens it, more Mrs. Dash deepens it, and black pepper adds a whisper of warmth. Trust your mouth.
- Chill before serving:
- Twenty minutes in the refrigerator lets everything meld and get cold, which somehow makes it taste even better.
Save There's a moment when you're halfway through eating this, sitting at your desk or on a bench, and you realize you're not eating something quick and forgettable—you're eating something that tastes thought-out and real. That's the moment it stops being a shortcut and becomes a real meal.
Why This Works Without Salt
Mrs. Dash is built on the idea that flavor doesn't need sodium to matter, and when you use good canned chicken and fresh lemon juice, it doesn't. The acid from the lemon does most of the work—it brightens everything and makes your taste buds notice the actual flavors underneath. The celery and red onion add their own mineral sharpness, and the parsley brings green freshness. Together, they create a salad that tastes complete, even without the salt you might expect.
How to Serve It
This salad is adaptable enough to fit whatever you have on hand or whatever you're hungry for in that moment. On bread, it becomes a sandwich you'd pack for lunch without apology. On greens, it becomes a light dinner. Stuffed into lettuce cups or pita pockets, it becomes something you can eat with your hands without feeling messy. I've even spooned it straight into avocado halves and felt like I'd made something fancy.
Ways to Make It Your Own
The beauty of this recipe is that it's a foundation, not a law. I've added sliced almonds for crunch, halved grapes for sweetness, diced apple for that crisp tartness. Some days I use cilantro instead of parsley, or I mix in a teaspoon of Dijon mustard for depth. You could try the Mrs. Dash Lemon Pepper Blend instead of Original for a more pronounced citrus note, or add a touch of honey if your version needs sweetness.
- Grapes or diced apple add a subtle sweetness that rounds out the sharpness.
- Toasted almonds or sunflower seeds give you something to bite into besides celery.
- A small splash of Dijon mustard adds a savory note that makes it feel more sophisticated.
Save This salad has become something I make when I want to feed myself or other people without drama, without fuss, but without settling either. That's its own kind of magic.
Recipe FAQs
- → Can I substitute Greek yogurt in this dish?
Yes, mayonnaise or vegan mayo alternatives work well, providing a creamier texture and richer flavor.
- → How can I add sweetness to this dish?
Chopped apples or grapes are great additions to introduce a subtle sweetness and fresh contrast.
- → What are some serving suggestions?
Serve chilled on whole-grain bread, inside lettuce wraps, or alongside crackers for a versatile meal option.
- → Is this suitable for gluten-free diets?
Yes, the main ingredients are naturally gluten-free, but always check labels for any hidden gluten in packaged items.
- → Can I try different seasoning blends?
Absolutely, swapping Mrs. Dash Original Blend with Lemon Pepper or other Mrs. Dash variants can vary the flavor profile.
- → What is the best way to adjust seasoning?
Taste and add extra lemon juice or seasoning as needed to balance brightness and spice according to preference.