Low Calorie Salad in a Jar

Name: Low Calorie Salad in a Jar
Prep time: 10 min
Total time: 10 min
Ingredients: 60 grams nonfat Greek yogurt (or preferred yogurt); 1/2 tbsp olive oil; 1/2 tsp lemon juice; 1/3 tsp honey (or preferred sweetener); 1/3 tsp garlic powder; salt and pepper (to taste); a hint of onion powder and dried dill; sweet potatoes (cooked and diced); canned corn (drained); chicken breast (cooked and diced); cherry tomatoes, lettuce (or any vegetable of choice)

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Are you looking for meal prep recipes to lose weight? This low calorie salad in a jar is the perfect make-ahead lunch for busy days. Packed with protein and taste, this chicken salad will keep you full for hours. Skinny ranch dressing included!

Get ready for a forkful full of flavors: tender chicken, sweet potato and a creamy ranch dressing. This is how to make Mason Jar Salad, low calorie and high in protein!

Is this low calorie salad good for weight loss?

Indeed this low calorie mason jar salad is perfect for weight loss. However, when it comes to weight loss, the only thing that really matters is being in a (moderate) calorie deficit. If you eat less than you burn, then you will drop some pounds.

This being said, this skinny chicken salad is going to make it much easier for you to loose weight. And here's why!

First, it is a high volume meal with plenty of protein and fibers. So, you will feel full for hours.
Second, this diet salad is incredibly satisfying because it also contains some complex carbs and fats.
Lastly, as it comes in a jar, it will be easier for you to eat healthy when outside.

Why this is the best low calorie salad

If you never know what to pack for lunch, this recipe is for you. Easy, healthy and incredibly satisfying, this chicken salad has it all. All in a mason jar!

What makes this recipe so unique is that it is a low calorie salad in jar. Make it ahead and the next day you’ll have a delicious lunch for weight loss. And as it‘s so convenient that you can eat it wherever you want. Be it at work or in the park, there is no need for dishes: open the jar, dig your fork and enjoy!

Besides its convenience, this low calorie salad is incredibly healthy. With chicken, sweet potatoes and a skinny dressing, it is a complete meal with all the macro- and micronutrients you need. High in protein, low in calories and most importantly so delicious.

Ingredients and substitutes

Forget hard salad recipes because this meal requires just a handful of basic ingredients. Simplicity aside, this recipe is also so versatile that you can customize it in a wink.

Curious to learn more? Here is all you need to make low calorie salad in a jar.

Healthy ranch dressing: this salad comes with a skinny ranch dressing made from Greek yogurt and a bunch of seasonings. Feel free to use other sauces or dressings such as a honey mustard dressing.
Chicken breast: grilled, baked or boiled, this is going to be the source of protein in your meal. For a vegan low cal salad, replace chicken with tofu, mock meat or seitan.
Sweet potatoes: boiled or baked, the sweet potatoes are a great source of complex carbs. If you prefer, substitute with white potatoes or pumpkin.
Canned corn: rich in nutrients and taste, the corn will make your salad more satisfying. Replace with cooked quinoa, wild rice, pasta or just omit.
Vegetables of choice: pick and choose your favorite vegetables. For this recipe I used iceberg lettuce and tomatoes.

Best vegetables for mason jar

Just because it is a salad, it doesn't mean that you should stuff your jar with lettuce. You can be creative with mason jar salads, starting with the vegetables. And if you still need inspiration, here are some ideas for you.

Simple vegetables: romaine lettuce, tomatoes, carrots, cucumbers or bell pepper to name a few.
Grilled vegetables: grilled zucchini, eggplant, onions or red peppers.
Steamed vegetables: broccoli, cauliflowers, zucchini, carrot, etc.
A combination of the above

And remember, if you use grilled or cooked veggies, make sure they are cold when packing the salad. You'd better not to put hot foods into the jar, otherwise all other ingredients will go bad.

Variations and ideas

Do you want to take your jar salad to the next level? Then keep on reading because here you will find a couple of tasty ideas for your dish.

Add black beans, chickpeas, lentils, peas or edamame.
Replace the corn with cooked wild rice, farro or quinoa.
Include a layer of guacamole or avocado for more healthy fats and taste.
Add some extra treats like bacon, fresh mozzarella, cheese, Kalamata olives or croutons.
For more crunchiness, serve your salad with a handful of nuts and seeds.
Drizzle your meal with more sauce
Be creative and personalize the salad to your likings.

How to make low calorie salad in a jar

Making low calorie salad in a jar is embarrassingly simple. From ranch dressing to the chicken, all comes together in less than 10 minutes. Here are all the steps!

Make the skinny ranch dressing
Cook the chicken and the sweet potatoes
Prepare the vegetables
Assemble the mason jar salad
Store in the fridge
Shake it up and enjoy!

Are you looking for ways to speed things up? Prepare all the ingredients in bulk and assemble multiple mason jars. Keep in the fridge for the week!

How to store mason jar salad

If you like meal prepping, this recipe is for you. After assembling, the mason jar chicken salad can be stored in the fridge for up to 4 days. And when it's lunch time, grab the jar, shake it up and dive right into your meal. Or dump it into a bowl and eat from there!

Recipe tips

For the more taste and nutritional benefits, make your chicken salad with the freshest ingredients.
Before assembling the jar, allow the chicken and sweet potatoes to cool. If you throw hot food right into it, it will spoil all the fresh ingredients.
Instead of just lettuce, pack some grilled veggies in. They will make your low calorie salad irresistible.
Before serving, shake it all up to mix the ingredients - especially the dressing. Or dump it into a bowl.

FAQ - Frequently asked questions

How to make vegan low calorie salad?

For a vegan dish, replace the chicken with tofu (or mock meat) and use a plant based yogurt for the dressing.

How to make this meal lower in carbs?

For a low carb salad in a jar, replace sweet potato with pumpkin and canned corn with edamame.

How to make dairy-free ranch dressing?

Instead of Greek yogurt make the dressing with a plant based yogurt of your choice. My recommendation is opt for yogurts with a thick consistency.

How long does this jar salad lasts?

If you store it in the fridge, this weight loss salad will last for up to 4 days. The sooner you consume it, the better the flavors.

What’s the best jar size ?

As it is a high volume meal, I suggest using a 700ml jars (ca. 24oz) mason jar. It should be big enough to stuff all the foods in there. Moreover, the larger the jar, the easier it is for you to mix the salad.

How is the nutritional value of this dish?

A serving of this salad contains about 396 calories, 41 g of protein, 32 g of carbs and 8 g of fats. However, keep in mind that the precise values depend on the quantities of ingredients used.