Mason Jar Greek Chicken Salad

From the roundup: 12 Protein Packed Meal Prep Lunches for the Week

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Layer the dressing on the bottom of a wide-mouth quart jar, then cucumber, cherry tomatoes, kalamata olives, red onion, and chickpeas, with chopped romaine and sliced grilled chicken on top. When you flip the jar at lunch, the dressing coats everything evenly without soaking the greens. This is one of the most reliable make-ahead lunches because the layering method genuinely works.

How this became a Sunday habit

I started doing jar salads when I realized my husband was buying lunch four days a week because there was nothing grab-and-go in the fridge. Four jars on Sunday afternoon takes about 25 minutes total, and it solved the problem almost immediately. The key that took me a few tries to figure out was keeping the chicken completely dry on top so it does not steam the romaine beneath it.

Why you will love this

• The layering method actually works: the dressing coats everything when you flip the jar, and the greens stay crisp
• Grilled chicken on top keeps it dry until you shake it out, so nothing gets soggy by day four
• One batch of four jars covers lunches for the whole work week with minimal daily prep
• High-protein from both the chicken and chickpeas, so you are not hungry again an hour later
• Holds up better than most make-ahead salads because the sturdy vegetables and romaine can sit in a jar without wilting

Tips for success

Meal-prep tip: Keep the chicken as the very last layer before the lid so it stays dry until you are ready to eat.

Common questions about jar salads

• Can I use store-bought rotisserie chicken? Yes, and it is the fastest option. Pull it apart into rough pieces, season lightly with salt and pepper if it needs it, and layer it on top.
• How long does the jar salad actually keep? Four days is realistic in the refrigerator. By day five the romaine starts to go limp at the edges, so plan to eat them by Thursday if you prep on Sunday.
• Do I need to flip the jar to eat it? You can shake it instead if your jar is sealed well, but flipping into a bowl works better because the dressing distributes more evenly across the greens.

Substitutions

Swap romaine for shredded kale if you want something heartier that holds up even longer. Feta cheese can replace kalamata olives for a milder flavor. Use canned chickpeas in place of grilled if you want to skip cooking anything extra. For a lower-carb version, leave out the chickpeas and add extra cucumber and bell pepper. Any vinaigrette works if you do not want to make your own Greek dressing.

Make-ahead and storage

Assemble all four jars on Sunday and refrigerate upright. They are ready to grab each morning with no extra work. Sealed jars keep in the refrigerator for up to four days. Do not freeze these. If the jars have been flipped or opened, eat within a few hours. Keep lids tight and store upright until you are ready to eat.

Brittany Stage

Mason Jar Greek Chicken Salad

Grilled chicken, romaine, chickpeas, and classic Greek salad vegetables layered into wide-mouth quart jars with the dressing on the bottom. Flip the jar at lunch and the dressing coats everything evenly without touching the greens until you are ready to eat.

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Prep Time 25 minutes mins

Cook Time 15 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Course: Lunch

Cuisine: Mediterranean

Calories: 390

Ingredients Equipment Method Notes

Ingredients

  

• 1 1/2 lbs boneless skinless chicken breasts or thighs
• 1 tbsp olive oil for cooking chicken
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt for chicken
• 1/4 tsp black pepper for chicken
• 1 can chickpeas 15 oz, drained and rinsed
• 1 cup cherry tomatoes halved
• 1 cup English cucumber diced into half-inch pieces
• 1/2 cup kalamata olives pitted and halved
• 1/3 cup red onion thinly sliced
• 1/2 cup crumbled feta cheese
• 4 cups romaine lettuce chopped, about 1 large head
• 1/4 cup olive oil for dressing
• 3 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano for dressing
• 1/4 tsp kosher salt for dressing
• 1/4 tsp black pepper for dressing

Equipment

• 4 wide-mouth quart mason jars with lids
• grill pan or skillet
• cutting board
• small bowl or jar for dressing

Method

 

1. Season the chicken with olive oil, oregano, garlic powder, salt, and pepper. Heat a grill pan or skillet over medium-high heat. Cook chicken for 5 to 6 minutes per side until cooked through and the internal temperature reads 165 degrees F. Let it rest for 5 minutes, then slice or chop into bite-sized pieces.
2. While the chicken cooks, whisk together the olive oil, red wine vinegar, Dijon, oregano, salt, and pepper in a small bowl until it is emulsified. Taste it and adjust salt or vinegar if needed.
3. Divide the dressing evenly among the four quart jars, about 2 tablespoons per jar.
4. Layer the harder vegetables next: cucumber, cherry tomatoes, kalamata olives, red onion, and chickpeas, dividing each evenly among the four jars. These can sit in the dressing without getting damaged.
5. Add the feta cheese on top of the vegetables, then add the chopped romaine. Press it down gently so it fits without overfilling.
6. Add the sliced chicken as the very last layer, right before the lid. The chicken should sit on top of the romaine and stay completely out of the dressing.
7. Seal the jars and refrigerate upright for up to four days. To serve, flip the jar into a large bowl or shake vigorously with the lid on. The dressing will coat everything as it travels down from the bottom.

Notes

Keep jars upright in the fridge until you are ready to eat. The layering order is what makes these work, so do not skip putting the dressing on the bottom and the chicken on top.

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