High Protein Mason Jar Salads (Meal Prep Lunches)
Strategic layered mason jar salads packed with 30+ grams of protein that stay fresh all week. Assemble once on Sunday and enjoy crisp, delicious lunches Monday through Friday without wilting greens or soggy dressing.
Equipment
- five wide-mouth mason jars
- mixing bowl
- skillet
- cutting board
- knife
Ingredients
- 1/2 cup Greek yogurt
- 2 tablespoons red wine vinegar
- 1 tablespoon olive oil
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red bell pepper, chopped
- 1/2 red onion, thinly sliced
- 1 1/2 cups cooked farro or quinoa
- 3 cups baby spinach or mixed greens
- 2 pounds boneless, skinless chicken breast, grilled and diced
- 1 cup crumbled feta cheese
- Fresh dill or parsley
- Kalamata olives
Instructions
- Step 1: Whisk together Greek yogurt, red wine vinegar, olive oil, Dijon mustard, salt and pepper until smooth. Divide dressing evenly among five mason jars (about 3 tablespoons per jar) to create a moisture barrier at the bottom.
- Step 2: Layer sturdy vegetables (tomatoes, cucumber, bell pepper, red onion) on top of the dressing in each jar.
- Step 3: Add approximately 1/3 cup cooked farro or quinoa to each jar as the middle layer.
- Step 4: Gently pack spinach or mixed greens loosely on top without compressing.
- Step 5: Crown each jar with grilled chicken, crumbled feta, fresh herbs, and kalamata olives.
- Step 6: Seal jars tightly and refrigerate in the coldest part of your fridge for up to five days.
Notes
Protein per jar: 34 grams. Pan-sear chicken with salt, pepper and garlic powder for better flavor and texture. Store extra dressing separately for those who prefer wetter salads by Friday. When ready to eat, shake jar vigorously for 15 seconds before consuming. Can use hard-boiled eggs, canned tuna, shrimp, or Greek yogurt chicken salad as protein alternatives. Best served cold but can be gently warmed in a skillet if preferred.