Salads
This AIP chicken salad recipe replaces traditional chicken with hearty chickpeas and lentils for a protein-packed dish that skips mayo entirely. The secret lies in a bright herb dressing—packed with fresh parsley, dill, and garlic—that binds everything together without dairy or nuts.
I developed this after realizing how often AIP eaters miss salads, and it’s become a staple in my meal prep rotation.
The base uses tender chickpeas and cooked lentils for that satisfying "chicken" texture, while roasted red peppers and avocado add depth without nightshades. The dressing, made with olive oil, apple cider vinegar, and AIP-compliant seasonings, keeps it creamy and flavorful.
This isn’t just a salad—it’s a complete meal with protein, healthy fats, and fiber to keep you full for hours.
What makes this stand out is the balance of flavors: herby, slightly tangy, and rich from the avocado. The roasted peppers add a subtle sweetness, while the lentils bring an earthy note.
It’s the kind of dish that feels indulgent but aligns perfectly with AIP guidelines—no compromises, just bold flavor. Ready to try it? Let’s get started.
Perfect for meal prep, lunchboxes, or a light dinner, this salad holds up well for 3–4 days in the fridge. Pair it with compliant crackers or a side of roasted vegetables for a full AIP-friendly spread. The best part? No one will guess it’s nut-free or dairy-free—just delicious.
Ingredients for aip chicken salad
Herb-packed, protein-rich, and completely compliant—this salad skips mayo for a fresh, vibrant bite.
| Ingredient | Amount | Notes |
|---|---|---|
| Canned Chickpeas 🌱 | 1 ½ cups | Drained, rinsed, and patted dry |
| Cooked Lentils 🌱 | 1 cup | Green or brown, cooled |
| Fresh Parsley 🌿 | ½ cup | Chopped, stems removed |
| Fresh Dill 🌿 | ¼ cup | Chopped, stems removed |
| Garlic Cloves 🧄 | 4 cloves | Minced for dressing |
| Extra-Virgin Olive Oil 🫒 | ½ cup | High-quality, fruity |
| Apple Cider Vinegar 🍎 | ¼ cup | Raw, unfiltered preferred |
| Avocado 🥑 | 1 whole | Ripe, pitted and diced |
| Roasted Red Peppers 🍅 | ½ cup | Jarred, drained and chopped |
| Sea Salt 🧂 | 1 tsp | Diamond Crystal preferred |
| Ground Black Pepper 🌶️ | ½ tsp | Freshly ground |
| Coconut Aminos 🥄 | 1 tbsp | For umami depth |
| Fresh Lemon Juice 🍋 | 1 tbsp | Freshly squeezed |
The chickpeas and lentils are the heart of this salad, so pick canned chickpeas with no added salt—the low-sodium kind at Trader Joe's works perfectly. For lentils, I swear by green lentils from the bulk section—they hold their shape better after cooking. Fresh herbs are non-negotiable here: parsley and dill from the grocery store's fresh produce section (not the plastic-wrapped kind) give that bright, fresh flavor. If you're prepping ahead, store the cooked lentils in water to keep them tender—drain and rinse before using. The roasted red peppers? San Marzano brand from the jarred section is my go-to—they're sweet and consistent.
No fresh dill? Dried works at one-third the amount, but honestly, it's not the same. Short on olive oil? Avocado oil is a great 1:1 swap, though it has a slightly different flavor profile. The coconut aminos add that savory punch—no soy sauce substitutes here since it's AIP. For extra richness, add a tablespoon of coconut cream to the dressing. The avocado should be ripe but firm—press gently, and if it yields slightly, it's perfect. If you're worried about browning, toss the diced avocado with a pinch of lemon juice immediately after cutting.
This salad keeps beautifully for 3-4 days in the fridge, but the avocado is the first to go—add it just before serving. Store the dressing separately and whisk before mixing. For meal prep, portion the salad into glass containers with the dressing on the side—prevents sogginess. The lentils and chickpeas can be pre-cooked and stored for up to 5 days in the fridge. If you're making a big batch, freeze half the dressing in ice cube trays—thaw and shake to recombine later.
Why You'll Love This Recipe
- Pantry Magic: I swear by this recipe when I’m staring into an empty fridge at 6:30 PM. Canned chickpeas and pre-cooked lentils mean I’m not tied to the stove—just chop, mix, and taste. No fancy techniques, no waiting for meat to cook through.
- Herb Bomb: That bright burst of fresh dill and parsley with roasted garlic? It’s like a flavor grenade in the best way. The herbs cut through the richness of the chickpeas and lentils, and honestly, I’ll take a salad that tastes like a vacation over wilted lettuce any day.
- Lunchbox Hero: Between us, this is my go-to for meal prep. It holds up for days in containers—no soggy greens here—and I pack it for work, picnics, or even my kid’s school lunch (yes, even on a Tuesday). The garlic and lentils keep it satisfying, not sad.
- Budget Win: I’m not kidding—this recipe costs me pennies per serving. Chickpeas, lentils, and herbs stretch forever, and I’ve made a whole week’s worth of lunches for under $10. Plus, it’s one of those dishes where leftovers taste better the next day. (True story.)
Step-by-step instructions for herb-packed protein salad
Here's how to create a vibrant, mayo-free chicken salad that's rich in flavor and perfect for AIP compliance.
Prepare the Herb Dressing
In a small bowl, whisk together the 0.5 cup extra-virgin olive oil, 0.25 cup apple cider vinegar, 1 tbsp coconut aminos, 1 tbsp fresh lemon juice, 1 tsp sea salt, and 0.5 tsp ground black pepper. This dressing forms the creamy base for your salad without relying on dairy or mayo. The acidity from the vinegar and lemon brightens the flavors while the coconut aminos add a savory depth.
Next, add the 4 minced garlic cloves, 0.5 cup chopped fresh parsley, and 0.25 cup chopped fresh dill to the dressing. Stir well to combine all ingredients thoroughly. Let the dressing sit for 5 minutes while you prepare the other components—this allows the flavors to meld together for a more cohesive taste. The herbs will infuse the oil with their fresh, bright notes, creating a fragrant dressing that ties everything together.
Combine the Protein Base
In a large mixing bowl, combine the 1.5 cups drained and patted dry canned chickpeas and 1 cup cooked lentils. These legumes provide the hearty, protein-rich foundation for your salad. Use your hands or a fork to gently mash about half of the chickpeas lightly—this creates a thicker texture that mimics traditional chicken salad without losing the natural integrity of the ingredients.
Add the 0.5 cup chopped roasted red peppers and 1 diced whole avocado to the bowl. The roasted red peppers bring a smoky sweetness, while the avocado contributes a creamy texture and healthy fats. Fold these ingredients into the chickpea and lentil mixture gently to avoid mashing the avocado too much. The avocado should remain slightly chunky for the best texture and flavor distribution.
Mix in the Dressing and Season
Pour the prepared herb dressing over the chickpea and lentil mixture. Use a large spoon or your hands to fold everything together until fully combined. The dressing should coat the ingredients evenly, creating a cohesive and flavorful salad. If the mixture seems too thick, add 1-2 tablespoons of water to achieve a more spreadable consistency.
Taste the salad and adjust the seasoning if needed. You might want to add a pinch more sea salt or ground black pepper to enhance the flavors. The coconut aminos and lemon juice should provide enough umami and acidity, but personal preference plays a big role here. Let the salad sit for 10 minutes before serving to allow the flavors to fully develop and meld together.
Serve and Enjoy
Transfer the herb-packed protein salad to a serving bowl or individual plates. The salad should be vibrant in color, with bright green herbs, creamy avocado, and the deep red of roasted red peppers. Serve immediately to enjoy the freshest flavors and textures. This salad pairs beautifully with lettuce wraps, on its own, or alongside grilled vegetables for a complete AIP-friendly meal.
For best results, consume the salad within 2-3 hours of preparation, especially if using avocado, to maintain its freshness and prevent browning. Store any leftovers in an airtight container in the refrigerator, but keep in mind that the avocado may darken over time. A squeeze of fresh lemon juice before serving can help restore its vibrant color and flavor.
Pro Tips For Making Aip Chicken Salad
- Drain and Rinse Chickpeas: Skip the lazy rinse—drain those canned chickpeas and give them a quick cold-water soak for 10 seconds to cut the metallic taste from the brine. I used to skip this, and the salad always tasted slightly off until I figured it out.
- Crush Half the Lentils: Toss half your cooked lentils through a food mill or mash them with a fork—this adds texture contrast without turning the salad into mush. I learned this after making a version where everything was too uniform, and it lost that satisfying bite.
- Sauté Garlic Low and Slow: Cook your garlic in olive oil over medium-low heat until it’s golden, not browned—this prevents bitterness that’ll overpower the bright flavors of parsley and dill. I’ve burned garlic enough times to know this is the only way.
- Add Lemon Juice Last: Mix in the lemon juice right before serving to keep the parsley and dill vibrant and the chickpeas from getting soggy. I used to add it early, and the greens would wilt faster than a sad houseplant.
Perfect pairings for aip chicken salad
Herb-Dressed Greens
Serve your AIP chicken salad over a bed of butter lettuce or romaine for a refreshing contrast. I love using Little Gem lettuce because its tight leaves hold up well under the weight of the salad.
Toss the greens lightly with 1 tbsp olive oil and ½ tsp sea salt to enhance their natural flavor. 🌿
Crispy AIP Crackers
Pair your salad with coconut flour crackers for a crunchy, compliant topping. I make my own using 1 cup coconut flour, 2 tbsp olive oil, and ¼ cup water, baking at 350°F for 10-12 minutes.
These crackers add texture without breaking the AIP rules. Store them in an airtight container for up to 5 days.
Grilled Veggie Sides
Balance the meal with grilled zucchini and asparagus brushed with olive oil and sea salt, then roasted at 400°F for 12-15 minutes. The charred edges add depth that complements the salad’s herby notes. For extra protein, serve with grilled white fish like cod or halibut. ✨
Fruit Pairings
Add a sweet contrast with sliced apple or pear on the side. The crisp, natural sweetness cuts through the salad’s savory richness. I like to sprinkle ½ tsp cinnamon on the fruit for warmth. For a tropical twist, try mango chunks with a squeeze of lime.
Warm AIP Bread
For a heartier option, serve the salad alongside warm coconut flour bread. Toast slices until golden and brush with garlic-infused olive oil for extra flavor. This bread soaks up any leftover dressing beautifully. Store leftovers in the fridge for 3 days or freeze for up to 1 month.
Nutrition facts
Frequently asked questions
Can I use tofu instead of chickpeas and lentils for extra protein?
For a firmer texture, use 1 cup firm tofu pressed and crumbled, replacing both chickpeas and lentils. Marinate the tofu in 1 tbsp coconut aminos + 1 tbsp olive oil for 10 minutes before mixing. This adds a neutral base that absorbs the herb dressing beautifully while boosting protein.
How do I make this salad nut-free for strict AIP?
This recipe is already nut-free! The dressing relies on olive oil, herbs, and coconut aminos—no seeds or nuts are used. For extra caution, check all ingredient labels (like jarred roasted peppers) to confirm no cross-contamination occurred during processing.
Will this salad hold up for meal prep?
Yes, but store components separately. Keep the salad base (chickpeas/lentils) and dressing in airtight containers for 3-4 days. Add avocado fresh when ready to eat. For extra freshness, pack the dressing in a small jar and shake before combining—this prevents sogginess.
Can I make this without avocado?
Certainly! Replace avocado with ½ cup diced cucumber or ¼ cup extra roasted red peppers for moisture. For creaminess, add 2 tbsp coconut cream** to the dressing. The texture will be lighter but still satisfying.
Is this salad suitable for AIP reintroduction?
Yes, but check your specific triggers. This recipe avoids nightshades (except roasted red peppers—omit if needed), nuts/seeds, dairy, and eggs. For egg-free AIP, ensure all ingredients (like coconut aminos) are egg-free. Always reintroduce foods one at a time to monitor reactions.