Greek Chicken Salad In Mason Jars (Meal Prep)
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Looking to meal prep salads for healthy work lunches? Take a look at this Greek chicken salad recipe! This mason jar salad recipe is super simple to put together and, not to mention, budget-friendly enough to make enough lunches for a whole week. Bonus- you get my homemade Greek salad dressing recipe too!
Healthy Greek Chicken Salad Mason Jars
This Greek salad with chicken really hits the spot!
I usually find myself getting bored with salad lunches but this one specifically is a new favorite. All you need are the ingredients listed below, 32-oz wide-mouth mason jars, and 30 minutes of your time and you’ll have lunch for the whole week.
If you are looking for a keto, low-carb, and gluten-free meal, this salad recipe is perfect for you!
Why You’ll Love Greek Chicken Salad In Mason Jars
- Convenient Meal Prep: With just 30 minutes of prep time, you can have lunch ready for the whole week. These mason jar salads are the ultimate grab-and-go solution for busy schedules.
- Fresh and Flavorful: The homemade Greek dressing adds a burst of flavor, while layering the ingredients keeps the veggies crisp and fresh for days.
- Healthy and Balanced: Packed with protein, healthy fats, and fresh veggies, this salad is keto, low-carb, and gluten-free – a great option for a nutritious diet.
- Customizable: You can easily swap ingredients or adjust the dressing to suit your taste preferences, making it as unique as you like.
- Budget-Friendly: Save money by preparing these salads at home instead of buying pre-made meals. It’s a delicious way to stick to your budget without sacrificing quality.
Ingredients Needed To Make Greek Salad
To make this healthy greek salad, these are the ingredients you will need:
- Lettuce – Adds a fresh, crisp base to your salad.
- Cherry tomatoes – Provide a sweet and tangy flavor while marinating in the dressing.
- Long English cucumber – Offers a refreshing crunch in every bite.
- Chopped cooked chicken – A hearty protein source to keep you full and satisfied.
- Red onion – Adds a sharp, zesty kick to the salad.
- Pitted black olives – A salty, savory addition for classic Greek flavors.
- Crumbled feta cheese – Crumbled feta gives a creamy, tangy touch to the salad.
For exact measurements, see the printable recipe card at the bottom of this article.
Kitchen Tools You Need To Make Greek Chicken Salad In Mason Jars
- Mason Jars (32 oz wide-mouth) – Perfect for layering and storing the salads.
- Cutting Board – Essential for chopping vegetables and chicken.
- Knife – For slicing cucumbers, onions, and chicken with precision.
- Measuring Cups and Spoons – To accurately measure ingredients for the dressing and layers.
How To Make Homemade Greek Salad Dressing
For this specific salad recipe, I decided to quickly put together my own salad dressing!
To do this yourself, you will need 3 ingredients:
That’s all!
Add the olive oil, balsamic vinegar, and Italian seasoning in a cup and whisk it with a fork to make a dressing. You can store this dressing in a container in the fridge until you are ready to use it.
It’s also simple enough that you can make it in the moment if you wanted to.
How To Meal Prep Greek Chicken Salad In Mason Jars
Now it’s time to meal prep the mason jars with the greek salad!
To do this, there is a proper way of layering the ingredients to make sure you still maintain the freshness and the crunch of the salad.
You don’t want to just throw it all in there and call it a day!
The first layer is the salad dressing followed by the cherry tomatoes. With the tomatoes touching the dressing, it actually allows the tomatoes to marinate in it a little bit and just give it even more flavor.
After the tomatoes, layer in the sliced cucumber and red onions.
The next layer after the veggies is the chopped chicken! I usually like to just cook up a few pieces of seasoned boneless chicken thighs in the air fryer beforehand and chop it up to add to this Greek salad.
After the chicken, add in the black olives and feta cheese (my favorite!).
Finally, top off the mason jar salad with lettuce and you are all done!
How To Store And Serve Mason Jar Salads
Close the mason jars and refrigerate for up to 5 days. I don’t recommend going past 5 days as the salad might not be as fresh.
Before serving, put the mason jar upside down and give it a good shake so the dressing coats the whole salad. Pour it into a bowl and enjoy!
Serving Suggestions
- Pair this Greek chicken salad with a side of warm Best Homemade Pita or crackers for a satisfying meal.
- Add a dollop of Creamy Homemade Hummus or Creamy Thousand Island Sauce on the side for an extra Mediterranean flair.
- Serve with a bowl of soup, like Healthy Homemade Tomato Soup or Vegan Lentil Soup, for a cozy and filling combination.
- Top with extra crumbled feta or a sprinkle of oregano before serving for an added burst of flavor.
- Enjoy it on its own as a complete meal, or share it as part of a picnic spread.
Tips For Success
- Layering Matters: Always place the dressing at the bottom of the mason jar and the lettuce at the top. This keeps the greens from getting soggy and preserves their crisp texture.
- Cut Uniformly: Chop the vegetables and chicken into similar-sized pieces for an even distribution of flavor in every bite.
- Use Wide-Mouth Jars: The wide-mouth design makes it easier to layer the ingredients and pour the salad out when serving.
- Prep Ahead: Cook and season the chicken ahead of time to streamline the assembly process. Grilled, baked, or air-fried chicken works perfectly for this recipe.
- Keep It Fresh: For best results, consume the salads within five days. Always store them in the refrigerator to maintain freshness.
- Shake Well Before Serving: Flip the mason jar upside down and give it a good shake to evenly coat the salad with the dressing before pouring it into a bowl.
- Customize the Dressing: Feel free to adjust the dressing to your taste by adding a squeeze of lemon juice, a pinch of garlic powder, or switching balsamic vinegar for red wine vinegar for a more authentic Greek flavor.
- Don’t Overpack: Leave a little space at the top of the jar for easy mixing and to prevent the salad from getting squished.
- Use Fresh Ingredients: Opt for fresh and firm vegetables to maintain the crunch and vibrancy of the salad.
- Experiment with Add-Ons: Try adding artichoke hearts, roasted red peppers, or a sprinkle of sunflower seeds for extra variety.
Variations and Substitutions
- Protein Options: Swap the chicken with grilled shrimp, seasoned turkey, or even baked tofu for a vegetarian twist. For extra richness, shredded rotisserie chicken is a convenient alternative.
- Cheese Alternatives: While feta cheese is traditional, you can use goat cheese or even shredded Parmesan for a different flavor profile.
- Dressing Adjustments: For a more traditional Greek taste, substitute balsamic vinegar with red wine vinegar and use oregano instead of Italian seasoning. Add a dash of garlic powder or fresh minced garlic for extra zest.
- Vegetable Variations: Add or replace ingredients with other fresh options like bell peppers, roasted red peppers, or artichoke hearts. You can also use baby spinach or arugula in place of lettuce for a peppery kick.
- Olive Choices: Swap black olives with authentic Kalamata olives for a more robust flavor.
- Low-Carb Adaptations: Keep the salad keto-friendly by skipping the balsamic vinegar in favor of apple cider vinegar, which has fewer carbs.
- Grain Additions: For a heartier meal, add cooked quinoa, farro, or bulgur wheat. This will also make the salad more filling for those who aren’t focused on low-carb eating.
- Spice It Up: Add a pinch of crushed red pepper flakes to the dressing or sprinkle paprika over the salad layers for a bit of heat.
- Herb Infusion: Fresh herbs like dill, parsley, or mint can enhance the Mediterranean flavor. Simply sprinkle them over the top or mix into the dressing.
- Jar-Free Option: If you don’t have mason jars, layer the salad in airtight containers or bowls for similar freshness and portability.
Frequently Asked Questions
Can I use store-bought dressing instead of homemade?
Yes, you can use store-bought dressing if you’re short on time. Look for a Greek vinaigrette or balsamic-based dressing that complements the flavors of the salad.
What type of chicken works best for this recipe?
Boneless, skinless chicken breasts or thighs are great options. You can grill, bake, or air-fry the chicken for optimal flavor. Rotisserie chicken also works as a quick and convenient alternative.
How do I prevent the lettuce from wilting?
Layering is key! Place the dressing at the bottom of the jar and the lettuce at the top. This keeps the greens away from the dressing until you’re ready to eat.
Can I make this salad vegetarian?
Absolutely! Replace the chicken with roasted chickpeas, tofu, or extra veggies like roasted zucchini and eggplant for a satisfying vegetarian option.
Are there other container options if I don’t have mason jars?
Yes, any airtight container will work. Just make sure to layer the ingredients in the same order to maintain freshness and prevent sogginess.
What’s the best way to serve the salad from the jar?
Turn the jar upside down and shake it well to mix the dressing with the other ingredients. Then, pour it into a bowl and enjoy!
Can I make this salad dairy-free?
To make it dairy-free, simply omit the feta cheese or replace it with a dairy-free cheese alternative.
Is this recipe meal prep-friendly?
Yes, it’s ideal for meal prep. Assemble the salads at the beginning of the week and store them in the fridge for up to five days.
Can I customize the vegetables?
Of course! Feel free to add or substitute vegetables based on your preferences, such as bell peppers, shredded carrots, or even avocado (added right before serving).
How long does the dressing stay fresh?
The homemade dressing can last up to a week in the refrigerator if stored in an airtight container.
More Salad Recipes
If you loved this recipe for greek salad mason jars, check out some of my other salad recipes!
These are some other recipes I love to make:
- Chicken Mango Mason Jar Salad
- Chickpea Quinoa Mason Jar Salad
- Soba Noodle Mason Jar Salad
- Shrimp, Egg, and Avocado Salad
- Parmesan Pea Salad With Cherry Tomatoes
Greek Salad With Chicken In Mason Jars Meal Prep
Ingredients
- 2 oz lettuce
- 1 pint cherry tomatoes
- 1 long English cucumber chopped
- 1 lb chopped cooked chicken
- 1 red onion chopped
- 2 oz pitted black olives
- 4 oz crumbled feta cheese
- 1/4 cup extra-virgin olive oil
- 2 tbsp balsamic vinegar
- 1/2 tsp Italian seasoning
Recommended Kitchen Tools (click the links below to see the items used to make this recipe)
Instructions
- Put olive oil, balsamic vinegar and Italian seasoning in a cup and whisk it with a fork to make a dressing. Pour an equal amount of dressing on the bottom of each mason jar.
- Layer the ingredients in mason jars in the following order: cherry tomatoes, cucumber slices, onion slices, chopped chicken, olives, feta cheese crumbles, lettuce.
- Close the mason jars and refrigerate for up to 5 days. Before serving, put the mason jar upside down and shake so the dressing coats the salad.
Notes
Nutrition
See also:
We love take-along salads, & a Greek Salad is one of my favorites. I also love an authentic Italian Salad – but no surprise, b/c I’m half Italian & half Greek! One thing I must point out is that Greeks use Kalamata olives not black olives, Red Wine Viinegar not Balsamic, & Oregano not Italian seasining in Greek Salad. Please note that I’m NOT criticizing your recipe, since the ingredients work well together & make a very tasty salad, but I only wanted to clarify these ‘specific’ ingredients which Greeks always use…Kalamata Olives, Red Wine Vinegar, & Oregano. That being said, I love your choice of recipes & have made and enjoyed very many, several of which are in my monthly rotation. Thank you, great job :-)
Thank you for such a convenient and healthy recipe, the salad stayed fresh in the mason jars for the whole week!
I prepped these salads for my lunches, and they were delicious. If you want to eat healthier food, try this and you won’t regret it!