RECIPE: Make Ahead Salad in a Jar

Aug 14, 2017Recipes

 Make the most of your #MealPrepSunday and prepare mason jar salads. Simple, quick and healthy, you will increase your plant-eating game with just a few minutes to make these!

Prep Time 10 mins | Total Time  15 mins | total time 25 | serving 5 salads


For the Honey Mustard Dressing:

1/4 cup plain Greek yogurt

1/2 cup yellow mustard

1/2 cup raw honey

1 1/2 tbsp freshly squeezed lemon juice

For The Salad:

4 boneless skinless chicken breasts

1/2 tsp kosher salt

1/4 tsp ground black pepper

1/8 tsp garlic powder

1 tbsp canola oil

1 lb grape or cherry tomatoes,  whole

2 large cucumbers peeled and diced

1/3 cup sliced almonds

1 cup crumbled goat cheese

3/4 lb mixed baby greens


1. Heat canola oil in a over medium-high heat until hot. Season the chicken breasts on both sides with the kosher salt, ground black pepper, and garlic powder. Add to the hot pan. Cook, flipping occasionally, until the chicken is well-browned on both sides and cooked through, about 10-12 minutes. Once cooked through, remove from the pan and let cool. Then, dice into bite-sized cubes.


2. For honey mustard salad dressing: In a small bowl, combine Greek yogurt, yellow mustard, raw honey, and freshly squeezed lemon juice. Whisk until very smooth.

3. Assemble in mason jar salads: Start with the dressing at the bottom. This will keep it as far away from the lettuce as possible and  to add in other items later to avoid getting mushy. Add about 1-4 tbsp. of the dressing, depending on how much you prefer and how many other ingredients you’re going to add.


4. Follow the dressing layer with grape tomatoes, then diced chicken breast. In the next layer, add cucumber, then sliced almonds. Top this layer with the crumbled goat cheese. Finally, for the remainder of the jar and always on top, add as much baby greens as you can squeeze into the jar.


5. When you’re ready to eat your salad: Unscrew the cap and shake the contents out into a bowl. It will get quite compacted in the jar, so some vigorous shaking might be needed. Shaking also helps to toss the salad ingredients with the dressing. Once all the salad is in the bowl, toss it some more with your fork to make sure everything is evenly coated.


6. Mason jar salads last up to a week in the fridge and are perfect for grab and go lunches or dinners during the week.

adapted from

How it looks when you dump it out into a bowl. Salad dressing is now on top!

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Meet Michelle

Welcome, I'm Michelle! I'm a TV and digital media registered dietitian and Asian cuisine content creator based out of Hamilton, ON Canada!


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