High-Protein Mason Jar Salad

Mason jar salads make for a convenient lunch that can easily be taken on the go or enjoyed at home. With just a few ingredients, you have a well-rounded lunch packed with fiber, protein and micronutrients that won’t spike your blood sugars. This nutritious Mason jar salad allows plenty of room for customization based on your taste preferences.

Best Combos to Try

The options are endless when it comes to high-protein Mason jar salads, but here are four ideas to get you started:

Greek-Inspired Salad: 2 tablespoons Greek vinaigrette, ¼ cup chopped cucumber, ¼ cup halved grape tomatoes, ¼ cup sliced red onion, ¼ cup nonfat crumbled feta cheese, 3 ounces chopped cooked chicken breast, 1 cup chopped romaine lettuce. Nutrition Info: Calories 316, Fat 15g, Saturated Fat 3g, Cholesterol 75mg, Carbohydrates 8g, Total Sugars 3g, Added Sugars 0g, Protein 35g, Fiber 2g, Sodium 497mg, Potassium 521mg

Chickpea-Kale: 2 tablespoons EatingWell Caesar dressing, ½ cup chopped cucumber, ¼ cup chopped tomato, ½ cup chickpeas, 2 tablespoons grated Parmesan cheese, 2 tablespoons nutritional yeast, 1 cup stemmed and chopped curly kale. Nutrition Info: Calories 278, Fat 11g, Saturated Fat 3g, Cholesterol 11mg, Carbohydrates 28g, Total Sugars 6g, Added Sugars 0g, Protein 17g, Fiber 9g, Sodium 514mg, Potassium 580mg

Cobb-Inspired Salad: 2 tablespoons yogurt-based blue cheese dressing, ¼ cup chopped cucumber, ¼ cup chopped tomato, ¼ cup diced red onion, 1 diced hard-boiled egg, 2 tablespoons crumbled bacon, 3 ounces shredded cooked chicken, 1 cup chopped romaine lettuce, ¼ cup sliced avocado. Nutrition Info: Calories 439, Fat 22g, Saturated Fat 5g, Cholesterol 269mg, Carbohydrates 18g, Total Sugars 7g, Added Sugars 0g, Protein 42g, Fiber 6g, Sodium 652mg, Potassium 825mg

Bell Pepper-Black Bean Salad: 2 tablespoons Citrus-Lime Vinaigrette, ¼ cup diced tomato, ¼ cup diced bell pepper, ¼ cup diced jicama, ½ cup rinsed canned black beans, ¼ cup shredded low-fat Cheddar cheese, ½ cup sliced green cabbage, ½ cup torn green leaf lettuce. Nutrition Info: Calories 328, Fat 16g, Saturated Fat 3g, Cholesterol 6mg, Carbohydrates 33g, Total Sugars 6g, Added Sugars 0g, Protein 16g, Fiber 12g, Sodium 536mg, Potassium 646mg