Chicken Caesar Mason Jar Salad: Your Go-To Meal Prep Hero
If you’re someone who loves a healthy, flavourful, and fuss-free meal, then let me introduce you to your new favourite lunch: Chicken Caesar Mason Jar Salad. Not only does it taste amazing, but it’s also easy to prepare and perfect for meal prepping. Whether you’re packing lunch for work or need something quick to grab from the fridge during the week, this mason salad jar is the perfect solution.
With layers of fresh veggies, high-protein Slow Cooker Teriyaki Chicken, and creamy homemade Caesar salad dressing, this salad is anything but boring. And the best part? It’s meal-prep friendly, which means you can make several jars at the start of the week and have healthy, delicious meals ready to go whenever hunger strikes.
WHY YOU'LL LOVE THIS CHICKEN CAESAR MASON JAR SALAD.
Perfect for Meal Prep: These mason jar salads are designed for grab-and-go convenience. Just make a batch, pop them in the fridge, and you’ll have healthy lunches ready for the entire week. No more scrambling to put together a nutritious meal in the middle of a busy day!
High in Protein: With 37 grams of protein per serving, this salad is packed with lean protein from the teriyaki chicken and quinoa, making it the perfect post-workout meal or lunch that will keep you full and satisfied.
Fresh and Flavourful: Between the juicy cherry tomatoes, crunchy cucumber, mixed greens, and Caesar dressing, every bite is a burst of flavour and texture. The grated Parmesan and chopped almonds add the perfect finishing touch for an extra dose of savoury goodness.
Gluten-Free and Nutritious: This salad is suitable for gluten-free diets because it uses quinoa and a gluten-free dressing. The healthy fats from the almonds and the protein-packed chicken make it a balanced meal that supports your wellness goals.
BREAKING DOWN THE INGREDIENTS.
Each ingredient in this Chicken Caesar Mason Jar Salad plays a role in making this meal nutritious, delicious, and satisfying. Here’s a closer look at what goes into this salad:
Quinoa:
Quinoa is an excellent base for this salad. It’s a complete protein, meaning it contains all nine essential amino acids your body needs. Quinoa is also rich in fibre, making it a great addition to both satiety and digestive health. In this recipe, it adds a nutty flavour and fluffy texture that pairs perfectly with the other salad ingredients.
Slow Cooker Teriyaki Chicken:
Using Slow-Cooker Teriyaki Chicken (recipe here) as your protein source is a game changer for meal prep. The chicken is tender, juicy, and infused with a sweet-savoury teriyaki flavour that perfectly complements the Caesar dressing. Plus, it’s packed with protein, helping to keep you full and energised throughout the day.
Caesar Dressing:
This homemade Caesar Salad Dressing (recipe here) is made with Greek yoghurt, making it lighter and healthier than traditional Caesar dressings that rely on heavy cream or mayonnaise. The tangy lemon juice, sharp Parmesan, and umami-packed anchovies combine to create a creamy, flavourful dressing that ties the whole salad together.
Cherry Tomatoes:
Bright and juicy cherry tomatoes add a burst of freshness and sweetness to the salad. They’re also packed with vitamins like vitamin C, which is excellent for supporting your immune system and skin health.
Cucumber:
Cucumber brings that satisfying crunch and refreshing bite to the salad. Plus, it’s low in calories and high in water content, helping to keep you hydrated while adding texture to your meal.
Mixed Salad Greens:
A variety of mixed salad leaves provides not only colour and crunch but also plenty of vitamins, minerals, and antioxidants. Leafy greens like spinach, kale, and rocket are nutritional powerhouses, contributing to better digestion, heart health, and more.
Almonds:
Chopped almonds add a satisfying crunch to the salad while also providing healthy fats and protein. They’re a great source of vitamin E and magnesium, making this salad even more nourishing.
Parmesan Cheese:
A sprinkle of freshly grated Parmesan cheese adds a rich, savoury flavour to the salad without overwhelming the other ingredients. Parmesan is also a good source of calcium and protein, adding even more nutritional benefits to this dish.
HOW TO MAKE CHICKEN CAESAR MASON JAR SALAD.
This Chicken Caesar Mason Jar Salad is incredibly easy to make, and once you’ve got your ingredients prepped, assembly is a breeze. Here’s how to layer your salad for the perfect bite every time:
Serves 2 people
Prep time 5 minutes Cook time 10 minutes
Ingredients:
45g (1.6 oz) quinoa
2 servings of Caesar salad dressing (see recipe here)
200g (7 oz) Slow Cooker Teriyaki Chicken (see recipe here)
75g (2.7 oz) cherry tomatoes
¼ cucumber, halved and chopped
60g (2.1 oz) mixed salad leaves
20g (0.7 oz) almonds, chopped
1 tbsp. Parmesan cheese, grated
INSTRUCTIONS.
Cook the Quinoa:
Start by cooking the quinoa according to the package directions. Once it’s cooked, drain any excess water and set the quinoa aside to cool to room temperature.
Assemble the Mason Jars:
The key to a perfect mason jar salad is layering. This ensures that the salad stays fresh and doesn’t get soggy. In each mason jar, layer the ingredients in the following order:
Bottom Layer: Caesar dressing. This keeps the dressing away from the greens and ensures they stay crisp.
Second Layer: Slow Cooker Teriyaki Chicken. The chicken will soak up some of the dressing, making it even more flavourful.
Third Layer: Quinoa. This provides a hearty, protein-packed base for the salad.
Fourth Layer: Cherry tomatoes and cucumber. These add freshness and crunch.
Fifth Layer: Mixed salad leaves. Keep these at the top so they stay fresh and crisp.
Final Layer: Chopped almonds and Parmesan cheese for a bit of savoury crunch.
Store in the Fridge:
Seal the mason jars tightly and store them in the fridge until you’re ready to eat. These salads can stay fresh for up to 3-4 days, making them perfect for meal prep!
Shake & Serve:
When you’re ready to enjoy your salad, simply give the jar a good shake to mix all the ingredients together. Then pour the salad into a bowl, and you’re ready to dig in!
MEAL PREP TIPS FOR SUCCESS.
Plan Ahead: Take 30 minutes at the start of your week to prep your Chicken Caesar Mason Jar Salads. This will ensure that you have delicious, healthy meals ready to go, saving you time and stress later in the week.
Switch it Up: If you want to add more variety, switch up the ingredients each week. Swap the teriyaki chicken for grilled chicken breast, add roasted veggies, or use different types of greens to keep things interesting.
Keep Dressing Separate: If you’re worried about your salad getting soggy, you can always keep the dressing in a separate container and add it right before eating. However, with the mason jar layering method, the greens stay crisp as long as the dressing is at the bottom.
Portion Control: Mason jars are great for portion control. Each jar contains a perfectly balanced meal, so you don’t have to worry about overeating.
WHY THIS SALAD IS PERFECT FOR YOUR BUSY WEEK.
We’ve all been there—it’s the middle of the week, and you’re rushing between meetings, errands, or school pickups. Finding the time to make a healthy lunch often feels impossible, and that’s when unhealthy takeout or skipping meals becomes the go-to solution. But with this Chicken Caesar Mason Jar Salad, you’re setting yourself up for success.
Nutrient-Dense: This salad is packed with nutrients, including plenty of protein, healthy fats, and fresh veggies, keeping you full and energised.
No More Midday Slumps: The combination of lean protein from the chicken, fibre from the quinoa and veggies, and healthy fats from the almonds ensures steady energy levels without the dreaded post-lunch crash.
Simple Yet Satisfying: This salad is far from boring. It’s a delicious mix of textures and flavours that will leave you feeling satisfied and ready to tackle the rest of your day.
If you want to simplify your meals without sacrificing flavour or nutrition, this Chicken Caesar Mason Jar Salad is the perfect solution. It’s fresh, filling, and so easy to prep, making it ideal for busy weeks when you still want to prioritise your health.
So go ahead and give this recipe a try. You’ll love the convenience, and your taste buds will thank you for it. And don’t forget—if you make this recipe, share it on social media and tag me @michellemitchellhealthcoach! I love seeing how you’re using these meal prep ideas to make life a little easier (and a lot tastier).
