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Refreshing Salad In A Jar To-Go

Yiwen Lu, MS, RD, CPT
August 31, 2023
August 31, 2023

I'm excited to share my go-to recipe for a delicious salad in a jar that you can take on the go! This recipe features a fantastic combination of superfoods like strawberries, cucumbers, bell peppers, red onions, and chicken breast. These ingredients are not only incredibly flavorful but also packed with essential nutrients like vitamin C, antioxidants, carotenoids, and protein. It's a wholesome and nourishing option that will leave you feeling satisfied and energized.

The recipe serves one, but feel free to scale it up for larger batches. Simply double or triple the ingredients to ensure you have plenty to grab and go whenever you please!

Prep time: 10 minutes

Ingredients (serves 1)

  • 4 oz cooked chicken breast, diced
  • 4 oz strawberries, halved
  • 3 oz red onions, sliced
  • 3 oz bell peppers, sliced
  • 4 oz cucumber, cubed

Salad dressing:

  • 1 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • 2 tsp honey


  1. To get started, grab a 32 oz mason jar. Begin by pouring the dressing into the bottom of the jar. This smart technique eliminates the need for an extra container since we'll be layering ingredients that won't get soggy.
  2. Next, add the crisp and crunchy cucumbers, bell peppers, and red onions. These veggies will maintain their texture even when coated in dressing, acting as delicious pickled additions to your salad.
  3. Now, it's time to bring in the vibrant and delicate strawberries. These sweet gems will provide a burst of juiciness and a pop of color, enhancing the overall flavor profile.
  4. Finally, let's include some cooked diced chicken breast to make this meal protein-packed.
  5. When you're ready to enjoy it, simply pour the salad into a bowl or onto a plate. As the dressing mixes with the ingredients, it creates a delightful medley of flavors that will make every mouthful a true pleasure.


  1. The options for salad combinations are truly limitless! Here's an easy guide to follow: Begin by adding the dressing first, then layer in crunchy vegetables that retain their texture. After that, you can incorporate delicate fruits and veggies for a refreshing touch and/or include protein, optional grains, and seeds to make it more filling!
  2. Generally, when stored correctly, mason jar salads can last around 4-5 days in the refrigerator. However, from my personal experience, I find it best to consume them within 3 days for optimal freshness.

Nutrition Facts per serving (1 jar)

Calories: 407  |   Total fat: 17 g   |   Sat fat: 2 g   |   Sodium: 106 mg   |   Total Carbohydrate: 38.5 g   |   Sugars: 26 g   |   Dietary Fiber: 7 g   |   Protein: 27.5 g

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