Mason Jar Chicken & Quinoa Salads
Four jars. Four lunches. Assembled Sunday, grabbed all week. The layering order is not a suggestion - dressing at the bottom, greens on top, everything else in between. When you shake the jar or tip it into a bowl, the dressing moves up through the layers and nothing gets soggy. This is fifteen minutes of assembly that buys you four lunches you’ll actually want to eat.
Allergens:
Ingredients
Dressing:
Ingredient notes:
- Quinoa - Rinse before cooking - the natural coating (saponin) can taste bitter if not rinsed. Cook in broth for better flavor. ¾ cup dry yields about 2 cups cooked - ½ cup per jar. Let it cool completely before layering or it will wilt the greens from below.
- Chicken - Leftover chicken is the ideal choice. Rotisserie chicken breast works equally well.
- Chickpeas - Optional. They contribute meaningful fiber and plant protein but push the fiber total higher. Include on days when tolerance allows; skip early on.
- Red onion - Dice very finely. Large pieces of raw onion are too sharp for this format. If raw onion is a concern, soak diced onion in cold water for 5 minutes - it takes the edge off significantly.
- Greens on top - Non-negotiable. Greens must be the top layer or they will wilt against the dressing overnight. Baby spinach holds up better than mixed greens over 4 days.
Recipe Instructions
- Cook and cool the quinoa - Rinse quinoa under cold water for 30 seconds. Combine with 1.5 cups water or broth in a small saucepan. Bring to a boil, reduce to a low simmer, cover, and cook for 12–15 minutes until the liquid is absorbed and the germ ring appears. Fluff with a fork. Spread on a plate to cool completely before using.
- Make the dressing - In a small jar or bowl, whisk together olive oil, lemon juice, dijon mustard, minced garlic, oregano, and sea salt until emulsified. Taste and adjust - a little more lemon brightens it, a little more mustard sharpens it.
- Layer the jars - in order - Set out 4 wide-mouth mason jars. Into each jar in this order: 1½ tbsp dressing, ½ cup cooked cooled quinoa, a generous amount of diced chicken, ¼ of chickpeas if using, ¼ of cucumber, ¼ of cherry tomatoes, a small amount of red onion, ½ tbsp feta if using, and finally 1 cup greens packed gently on top.
- Seal and refrigerate - Seal each jar tightly and refrigerate. Keeps for up to 4 days. The dressing stays at the bottom and the greens stay crisp until you’re ready to eat.
- Serve - When ready to eat: tip into a bowl and toss, or shake the jar with the lid on and eat directly. Let the jar sit on the cou
Recipe notes:
The layering order (bottom to top) Dressing → quinoa → chicken → chickpeas (if using) → cucumber → tomatoes → red onion → feta (if using) → greens. Follow this order exactly for jars that stay fresh all week.
To eat Tip the jar into a bowl and toss, or shake the jar with the lid on and eat directly. Both work.
Nutrition Per Serving
Serving Size: 1 wide-mouth mason jar
| without chickpeas | with chickpeas | |
|---|---|---|
| Calories | 390 | 480 |
| Protein | 38g | 44g |
| Total Fat | 16g | 17g |
| Total Carbohydrate | 22g | 38g |
| Dietary Fiber | 3.5g | 8g |
| Sugar | 4g | 5g |
| Sodium | 310mg | 390mg |
Based on 4oz chicken breast, ½ cup cooked quinoa, and lemon-herb dressing. Chickpeas add significant fiber - include based on current tolerance. Values approximate. Nutritional information is estimated and provided for general guidance.