Chicken Salad Jar

Chicken Salad Jar

Chicken Salad Jar

Serves: 1

Ingredient for each jar: 

Dressing

  • 1 tbsp olive oil
  • 1–2 tbsp lemon juice
  • 1 tsp honey
  • ½ tsp dried oregano
  • ½ tsp garlic powder
  • ¼ tsp black pepper
  • Salt, to taste

Salad

  • ¾ cup cooked chicken breast, sliced or diced
  • ¼ cup black beans, drained and rinsed
  • ¼ cup red capsicum, diced
  • ½ cup cucumber, diced
  • ¼ cup cherry tomatoes, halved
  • 1 tbsp red  onion, finely diced
  • Romaine lettuce, chopped
  • 1 tbsp crumbled feta cheese

Method

  1. In a meal prep container, whisk together all the dressing ingredients. 
  2. Add black beans, red capsicum, red onion, tomato, cucumber, chicken and lettuce. 
  3. Top with crumbled feta cheese. 
  4. Toss well to combine before serving.

 

Meal prep tips

Fridge: This is ideal for meal prepping in a jar. Store in the refrigerator for up to 3–4 days.

Jar layering: For the best texture, put the dressing at the bottom, followed by chicken and black beans, then the harder vegetables such as capsicum and cucumber. Place tomatoes above these, followed by feta and finally the romaine lettuce on top.

Before eating: Shake the sealed jar well, then pour into a bowl or eat directly from the jar.

Freezer: Not recommended as a complete salad. The lettuce, cucumber and tomatoes become watery and lose their fresh texture after freezing and thawing.

You can freeze the cooked chicken and black beans separately, then thaw them overnight in the refrigerator and assemble the fresh salad with vegetables and dressing.

Best meal-prep approach: Prepare several jars without dressing if you want maximum freshness. Keep the dressing in a small separate container and add it immediately before eating.

Macros per serve

Calories 430 kcal

Protein 37g

Carbohydrates 21g

Fat 21g

Fibre 6g

Sugars 8g

Health benefits 

Chicken breast provides high-quality complete protein and nutrients including vitamin B6, niacin and selenium. It makes this a particularly protein-rich and satisfying salad.

Black beans add plant-based protein and fibre, along with folate, iron, magnesium and potassium. They also help make the salad more filling.

Capsicum is an excellent source of vitamin C and provides carotenoids and other antioxidant compounds.

Cucumber adds hydration, volume and a small amount of vitamin K while keeping the salad light.

Cherry tomatoes provide vitamin C, potassium and lycopene, an antioxidant carotenoid.

Romaine lettuce contributes fibre, folate, vitamin K, vitamin A and other micronutrients. Adding plenty of lettuce increases the volume of the meal without adding many calories.

Feta provides calcium and protein and adds flavour, although it is relatively high in sodium, so additional salt in the dressing can be kept modest.

Olive oil provides predominantly monounsaturated fats and antioxidant compounds. It also helps the body absorb fat-soluble carotenoids from vegetables.

Honey and lemon provide flavour and acidity, allowing the dressing to remain simple. The small amount of honey contributes some sugar, but the overall recipe contains no large amount of added sugar.

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