Imagine a lunch so delicious, so convenient, and so perfectly aligned with your keto lifestyle that it feels like a culinary magic trick. Our Keto Mason Jar Salad with Italian Vinaigrette is not just a meal—it's a game-changing solution for busy health-conscious foodies who refuse to compromise on flavor or nutrition. Packed with vibrant vegetables, tender grilled chicken, and a zesty homemade dressing, this portable masterpiece will transform your midday meal from mundane to magnificent!
Prep Time: 15 mins
Cook Time: -
Total Time: 15 mins
Cuisine: Keto
Serves: 2 servings
Ingredients
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, sliced
- 1/2 cup bell pepper, sliced
- 1/4 cup olives
- 1/2 cup grilled chicken, diced
- 1/4 cup parmesan cheese, grated
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Instructions
- Prepare the Italian Vinaigrette: In a small bowl, whisk together olive oil, red wine vinegar, Italian seasoning, salt, and pepper until well combined and emulsified.
- Clean and prep vegetables: Wash mixed greens thoroughly. Slice cherry tomatoes in half. Cut cucumber and bell peppers into thin, uniform slices. Drain and halve the olives.
- Prepare grilled chicken: If not already cooked, grill or pan-sear chicken breast, then dice into bite-sized cubes. Ensure chicken is fully cooked to an internal temperature of 165°F (74°C).
- Layer the mason jar: Start by adding the vinaigrette to the bottom of a clean, wide-mouth mason jar. This prevents the salad from becoming soggy.
- Add ingredients in strategic layers: First, add diced chicken directly on top of the vinaigrette. Then layer sliced cucumber and bell peppers.
- Continue layering: Add olives and cherry tomato halves next, ensuring they're separated from the dressing by the chicken and vegetables.
- Top with mixed greens: Fill the remaining space with mixed greens, leaving a small gap at the top for easy mixing.
- Finish with parmesan cheese: Sprinkle grated parmesan cheese on the very top of the salad.
- Seal and store: Securely close the mason jar lid. The salad can be refrigerated for up to 3-4 days. When ready to eat, shake the jar to distribute the dressing and enjoy.
Tips
- Layer Order Matters: Always start with dressing at the bottom and end with greens to prevent sogginess.
- Use Wide-Mouth Mason Jars: They make preparation and eating much easier.
- Prep Ahead: These salads can be made 3-4 days in advance, perfect for meal prep.
- Ensure Chicken is Fully Cooked: Always check internal temperature reaches 165°F.
- Shake Before Eating: This helps distribute the dressing evenly throughout the salad.
- Customize Your Protein: Feel free to swap chicken with other keto-friendly proteins like salmon or tofu.
- Keep Ingredients Fresh: Use the freshest vegetables and highest quality ingredients for maximum flavor.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 8g
Protein: 25g
Fat: 22g
Saturated Fat: 5g
Cholesterol: 55mg
