Chicken and Sweet Potato Mason Jar Salad

Looking for a meal prep solution that actually excites your taste buds and supports your health goals? This Chicken and Sweet Potato Mason Jar Salad is layered with flavor, texture, and serious nutrition. With high-protein chicken, antioxidant-rich veggies, and a tangy olive oil vinaigrette, each jar delivers a satisfying, brain-and-gut-friendly meal you can enjoy on the go. Whether you're powering through a workday or need a quick, nourishing lunch at home, this colorful salad is the perfect blend of convenience and healing.

Chicken and Sweet Potato Mason Jar Salad

Ingredients (Serves 2)

• Dressing (bottom layer, 2-4 tbsp per jar):
  4 tbsp olive oil2 tbsp balsamic vinegar1 tsp Dijon mustardSalt and pepper to taste
• Hard Veggies (second layer):
  1 red bell pepper, diced, or any other veggie you have on hand (about 1 cup total, ½ cup per jar)
• Soft Veggies (third layer):
  1 medium sweet potato, roasted and cubed (about 1 cup total, ½ cup per jar)
• Protein (fourth layer):
  1 cup cooked chicken breast, cubed (½ cup per jar)½ cup cooked cremini mushrooms  (¼ cup per jar)
• Greens (top layer):
  4 cups mixed greens (lettuce, spinach, arugula mix, 2 cups per jar)

Instructions

Prepare the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper. Divide the dressing evenly between two mason jars (2 tbsp each).

Layer Hard Veggies: Add the diced red bell pepper on top of the dressing (½ cup per jar).

Layer Soft Veggies: Roast the sweet potato (peel, cube, toss with a little olive oil, salt, and pepper, then bake at 400°F/200°C for 20-25 minutes until tender). Let it cool, then add ½ cup to each jar.

Layer Protein: Cube the cooked chicken breast. Add ½ cup of chicken and ¼ cup of the cooked mushrooms to each jar.

Layer Greens: Top each jar with 2 cups of mixed greens, packing them in tightly.

Store and Serve: Seal the jars and store them in the fridge for up to 3-4 days. When ready to eat, shake the jar to mix the dressing with the ingredients, then pour into a bowl or eat directly from the jar.

Nutritional Breakdown (Per Serving, 1 Jar)

Approximate values based on the ingredients and serving size.

Calories

• Total per serving: ~450 kcal
  Dressing (2 tbsp): 120 kcal (olive oil: 110 kcal, balsamic vinegar: 10 kcal, mustard: negligible)Red bell pepper (½ cup, 75g): 20 kcalSweet potato (½ cup, 100g): 90 kcalChicken breast (½ cup, 85g): 140 kcalCremini mushrooms (¼ cup, 55g): 15 kcalMixed greens (2 cups, 60g): 20 kcal

Macronutrients

Protein: 20g (mostly from chicken)

Fat: 25g (from dressing, some from chicken/mushrooms)

Carbohydrates: 35g (mostly from sweet potato, some from bell pepper)

Micronutrients

Red Bell Pepper: High in vitamin C (antioxidant, immune support), vitamin A (eye health), and fiber.

Sweet Potato: Rich in vitamin A (beta-carotene), vitamin C, manganese (bone health), and fiber.

Chicken Breast: High in B vitamins (B3, B6), phosphorus, and selenium (antioxidant).

Cremini Mushrooms: Source of B vitamins (B2, B3, B5), selenium, copper, and potassium.

Mixed Greens: Provide vitamin K (blood clotting, bone health), vitamin A, folate, and antioxidants.

Olive Oil (in dressing): Contains healthy monounsaturated fats and vitamin E (antioxidant).

Health Benefits

Balanced Nutrition: This salad offers a mix of protein, healthy fats, and complex carbs, making it a complete meal.

Antioxidant-Rich: Bell peppers, sweet potatoes, and greens provide vitamins A and C, which fight oxidative stress.

Satiating: High protein and fiber content (from veggies and greens) promote fullness.

Heart Health: Olive oil and the nutrients in mushrooms (like potassium) support cardiovascular health.

Meal Prep Friendly: The layering keeps ingredients fresh, making it a convenient option for busy days.

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