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Healthy High-Protein Chicken Caesar Salad Mason Jar Recipe Easy and Perfect for Meal Prep

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A fresh, protein-packed chicken Caesar salad layered in a mason jar to keep ingredients crisp and perfect for meal prep. This recipe combines creamy dressing, grilled chicken, crunchy romaine, and croutons for a satisfying and portable lunch.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 12 oz / 340 g), seasoned and grilled
  • 1 tablespoon olive oil (for cooking)
  • Salt and black pepper, to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika (optional)
  • 4 cups romaine lettuce, chopped (about 120 g)
  • ½ cup cherry tomatoes, halved (about 75 g)
  • ¼ cup shredded Parmesan cheese (about 20 g)
  • ½ cup whole wheat croutons (about 30 g)
  • ⅓ cup Greek yogurt (about 80 g)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1 clove garlic, minced
  • 2 tablespoons grated Parmesan cheese
  • Salt and black pepper, to taste
  • Water to thin dressing, if needed

Instructions

  1. Season the chicken breasts with olive oil, salt, pepper, garlic powder, and smoked paprika.
  2. Heat a grill pan over medium-high heat and cook chicken for 6–7 minutes on each side until internal temperature reaches 165°F (74°C).
  3. Let chicken rest for 5 minutes, then slice into thin strips.
  4. In a bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, and grated Parmesan cheese.
  5. Add salt and pepper to taste. Thin dressing with water if needed. Set aside or refrigerate.
  6. Wash and chop romaine lettuce into bite-sized pieces. Halve cherry tomatoes and shred Parmesan cheese if needed.
  7. Spoon 2–3 tablespoons of dressing into the bottom of each mason jar.
  8. Layer 3–4 ounces (85–115 g) of sliced grilled chicken on top of the dressing.
  9. Add cherry tomatoes, then chopped romaine lettuce, packing lightly but firmly.
  10. Sprinkle shredded Parmesan cheese and top with croutons.
  11. Seal the mason jar tightly and refrigerate until ready to eat.
  12. When ready to eat, shake the jar to distribute dressing or pour into a bowl.

Notes

Keep dressing at the bottom of the jar to prevent soggy lettuce. Let grilled chicken rest before slicing to keep it juicy. Toast croutons before adding for extra crunch. Prepare all components ahead and assemble on the day of eating for maximum freshness. Can substitute almond flour croutons or roasted chickpeas for gluten-free option. Greek yogurt can be swapped with dairy-free coconut yogurt for dairy-free dressing.

Nutrition

Keywords: chicken caesar salad, mason jar salad, high protein salad, meal prep salad, healthy lunch, grilled chicken salad, easy salad recipe

Find it online: https://freshforkful.com/healthy-high-protein-chicken-caesar-salad-mason-jar-recipe-easy-and-perfect-for-meal-prep/