High-Protein Chicken Salad Jar

High-Protein Chicken Salad Jar

High-Protein Chicken Salad Meal Prep

Serves: 1

Ingredients for each jar

Dressing

  • 1 tbsp olive oil
  • 1 ½ tbsp lemon juice
  • ½ tsp dried oregano
  • 1 tsp garlic powder
  • ½ tsp dried dill
  • Salt and pepper to taste

Salad

  • ¾ cup cooked chicken breast, diced
  • 1 boiled egg, sliced
  • ½ cup cucumber, diced
  • ¼ cup cherry tomatoes, halved
  • 2 tbsp avocado, diced
  • Romaine lettuce, chopped

Method

In each jar, whisk together all the dressing ingredients. 

Add cucumber, tomato, avocado, chicken, boiled egg and romaine lettuce. 

Toss well before eating.

 

Meal prep tips

Fridge: Store in an airtight jar/container in the refrigerator for up to 3–4 days.

Best layering: Put the dressing at the bottom, followed by chicken and egg, then cucumber and tomatoes, with avocado and romaine toward the top. Keeping the lettuce away from the dressing helps prevent it becoming soggy.

Avocado: For the freshest appearance, add it on the day you plan to eat the jar. A little lemon juice can help slow browning.

Freezer: Do not freeze the assembled salad. Lettuce, cucumber, avocado and the fresh vegetables will become watery and lose their texture.

The cooked chicken can be frozen separately for up to approximately 3 months. Eggs are technically freezable when incorporated into cooked dishes, but boiled eggs are not recommended for freezing because the whites become rubbery.

Best meal-prep approach: Prepare the dressing and chicken ahead, boil the eggs, and chop the vegetables. Assemble the jars for the next few days, keeping the dressing separate if maximum freshness is important.

Macros per serve

Calories 390 kcal

Protein 38g

Carbohydrates 7g

Fat 24g

Fibre 3g

Sugars 3g

Health benefits 

Chicken breast provides high-quality complete protein and is a good source of vitamin B6, niacin and selenium. It makes this a particularly protein-rich and satisfying salad.

Eggs provide complete protein along with choline, vitamin B12, selenium and other essential nutrients. Choline is particularly important for normal brain and nervous-system function.

Avocado provides fibre, potassium, folate, vitamin E and predominantly monounsaturated fats. Even the small 2 tbsp portion adds healthy fats and creaminess.

Cucumber provides hydration, vitamin K and a small amount of fibre while adding plenty of volume for very few calories.

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

Romaine lettuce adds volume, fibre, folate, vitamin K and vitamin A while keeping the salad relatively low in calories.

Garlic, oregano and dill add flavour and a range of beneficial plant compounds without significantly increasing calories.

Back to blog