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Easy High-Protein Mason Jar Salad with Grilled Chicken

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A quick and easy high-protein salad perfect for meal prep, featuring grilled chicken, mixed greens, beans, and a homemade vinaigrette, all layered in a mason jar to keep fresh and portable.

Ingredients

Scale
  • 6 ounces grilled chicken breast, sliced
  • 2 cups mixed salad greens (baby spinach, arugula, romaine)
  • ½ cup cherry tomatoes, halved
  • ½ cup cucumber, diced
  • ½ cup cooked chickpeas or black beans, rinsed
  • ¼ cup shredded carrots
  • 2 tablespoons red onion, thinly sliced (optional)
  • 2 tablespoons feta cheese, crumbled
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and black pepper to taste

Instructions

  1. Preheat grill or grill pan over medium-high heat. Season chicken breasts with salt, pepper, and a drizzle of olive oil.
  2. Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice into strips or bite-sized pieces.
  3. In a mixing bowl, whisk together olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and pepper to make the dressing.
  4. Prepare vegetables: halve cherry tomatoes, dice cucumber, shred carrots, thinly slice red onion, and rinse and drain chickpeas or black beans if canned.
  5. Layer the salad in mason jars starting with dressing at the bottom, followed by beans or chickpeas, then tomatoes, cucumbers, carrots, red onions, grilled chicken slices, mixed greens, and top with crumbled feta cheese.
  6. Seal jars tightly and refrigerate for up to 4 days. Shake well before eating or pour onto a plate.

Notes

Layering ingredients from wettest to driest keeps greens crisp longer. Use a sharp knife for clean cuts. Marinate chicken briefly for extra moisture. Shake jar before eating or pour onto a plate. Store refrigerated up to 4 days. Reheat chicken separately if desired.

Nutrition

Keywords: high-protein salad, mason jar salad, grilled chicken salad, meal prep, healthy lunch, portable salad

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