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Mason Jar Chicken Salad

by | Sep 27, 2016 | Lunch Recipes

Feeling Great Naturopath Mason Jar Chicken Salad

Mason Jar Chicken Salad: A Fresh & Easy Meal Prep Solution

Tired of soggy salads and always short on time when prepping meals? You’re not alone! Luckily, Mason Jar Salads are a game-changer. They’re quick to prepare, stay fresh for days, and are packed with flavor—all while making meal prep a breeze.

With the right layering technique, you can prepare up to four days’ worth of salads in advance without worrying about soggy greens or wilted veggies.

How to Build the Perfect Mason Jar Chicken Salad

All you need is a wide-mouthed glass jar with a lid, some fresh ingredients, and a simple layering system to keep everything crisp and delicious.

The Layering Formula:

Layer 1: The Liquid Zone

  • Add 1-4 tablespoons of your favorite salad dressing.

Layer 2: Hard, Non-Absorbent Veggies

This layer acts as a barrier to prevent sogginess. Use firm vegetables like:

  • Cherry tomatoes
  • Carrots
  • Green beans

Layer 3: Protein Power

  • Add cooled cooked chicken, fish, quinoa, chickpeas, or beans to boost satiety.

Layer 4: Absorbent Veggies & Toppings

Include softer vegetables that might absorb moisture, such as:

  • Cucumbers
  • Mushrooms
  • Beets
  • Sprouts

You can also add nuts, seeds, or cheese for extra texture and flavor.

Layer 5: Leafy Greens

  • Finish with spinach, rocket, baby kale, or mixed lettuce to keep them fresh.

Storage & Serving

  • Store in the fridge for up to 4 days.
  • To serve, simply pour into a bowl or enjoy it straight from the jar.

I love prepping a variety of salads to switch things up throughout the week. Here’s one of my favorites—fresh, flavorful, and full of good-for-you ingredients!

Mason Jar Chicken Salad with Honey Mustard Dressing

Ingredients

Honey Mustard Dressing:

  • ½ cup Dijon mustard
  • ¼ cup honey
  • 2 tbsp extra virgin olive oil

Salad:

  • 8 free-range chicken tenderloins
  • ½ tsp salt (Himalayan, Celtic, or sea)
  • ¼ tsp ground pepper
  • 1 clove garlic, crushed
  • ½ lemon, juiced
  • 1 tbsp rice bran oil
  • 500g cherry or grape tomatoes, whole
  • 4 Lebanese cucumbers, diced
  • ⅓ cup pine nuts
  • 1 beetroot, grated
  • 4 handfuls mung bean or radish sprouts
  • 1 cup crumbled goat’s cheese
  • 400g mixed baby greens

Method

Prepare the Chicken:

  • Heat rice bran oil in a frypan.
  • Season chicken with salt and pepper.
  • Add garlic to the pan, then place the chicken in.
  • Drizzle lemon juice over the top and cook until browned on both sides.
  • Remove from heat, cool, and dice into bite-sized pieces.

Make the Dressing:

  • In a small bowl, whisk together Dijon mustard, honey, and olive oil until smooth.

Assemble the Mason Jars:

  • Follow the layering formula above, starting with the dressing and ending with greens.

Store & Enjoy:

  • Refrigerate for up to 4-5 days.
  • When ready to eat, shake into a bowl and enjoy a fresh, delicious meal!

Ready to Make Meal Prep Easier?

This Mason Jar Chicken Salad is perfect for grab-and-go lunches or quick dinners.

Tip: Try making different variations each week by swapping the protein, dressing, or veggies for a new flavor twist!

You can also read Meal Prep Melbourne -The Key to Success and If you loved this, share it with others—because healthy eating should be easy and delicious!

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