Mason Jar Greek Chicken Salad

Mason Jar Greek Med Salad

Mason Jar Greek Chicken Salad

Noah Quezada RDN
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 28 minutes
Course Main Course
Cuisine Mediterranean
Calories 358 kcal

Ingredients
  

Salad

  • 1 lb Chicken breast 448g
  • 1/2 cup Black beans Drained and rinsed 86g
  • 1 large Cucumber Chopped 284g
  • 6 cups Spring mix 282g
  • 1 medium Red Onion Chopped 110g
  • 15 each Cherry tomatoes Sliced 240g
  • 1 clove Garlic Chopped 3g
  • 4 tbsp Topping: Feta Cheese Low fat 28 g

Dressing

  • 1 tbsp Dijon Mustard 15g
  • cup Red wine vinegar 80 g
  • ¼ cup Olive Oil 54g
  • 1 tsp Honey 7 g
  • 1 tsp Oregano 1g
  • 1 tsp Dried basil 1g
  • Dash Na Salt & Pepper

Instructions
 

For the Salad:

  • Preheat the grill or stovetop grill pan over medium-high heat.
  • Season the chicken breasts with salt and pepper, then grill for approximately 6-8 minutes on each side until cooked through.
  • *Alternatively, you can bake the chicken in the oven at 400°F (200°C) for 20-25 minutes until fully cooked. Allow the chicken to cool slightly before slicing it into thin strips.
  • In each mason jar, layer the ingredients in the following order: black beans, diced cucumber, mixed greens, sliced red onion, cherry tomatoes, minced garlic, and sliced grilled chicken.
  • Top each mason jar with crumbled feta cheese.

For the Dressing:

  • In a small bowl, whisk together the Dijon mustard, red wine vinegar, olive oil, honey, dried oregano, dried basil, salt, and pepper until well combined.
  • Pour the dressing into a separate container or divide it evenly among each Mason jar.
  • Seal the Mason jars tightly and refrigerate until ready to serve.

Notes

Servings
  • 4 servings per recipe
  • 1 serving = 386 g (pre-cooked weight) 
  • Each serving includes
    • 3 oz cooked chicken (85 grams)
    • ¼ cup cucumber (71 g) 
    • ¼ cup cherry tomatoes (65 grams) 
    • 1 tbsp feta cheese (9 grams) 
    • 2 tbsp black beans (21 grams) 
    • 1.5 cups green leafy (71 grams) 
Nutritionals:
Calories: 358 Calories
Protein: 30 g
Fat: 19 g
Carbohydrates: 18 g
Fiber: 6 g

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.