There’s a special kind of peace that comes from opening your fridge on a Monday morning and seeing a lineup of gorgeous, healthy lunches ready to go. It feels like a gift to your future self! This simple act of preparation was a total game-changer for me when I started the DASH diet, turning what felt like a challenge into a joyful routine. It all started with meals just like this incredible DASH diet chicken recipe. These salad jars are proof that you can take amazing care of your heart without sacrificing a single drop of flavor or convenience.
Why This Salad Jar is a Total Game-Changer
If you’re looking for inspiration to stick with your health goals, this recipe is for you. It’s become a staple in my kitchen for so many reasons, and I know you’ll love it too.
- Effortless Meal Prep: This is the queen of low sodium meal prep. Spend about 30 minutes on a Sunday, and you have incredible lunches ready to grab and go for days.
- Bursting with Flavor: Forget bland salads! Between the sweet berries, savory toasted pecans, and tangy poppy seed vinaigrette, every bite is an adventure.
- Perfectly Balanced: You’ve got lean protein, healthy fats, fiber, and tons of vitamins and minerals. It’s a complete meal that will keep you full and energized for hours.
- Gorgeously Vibrant: We eat with our eyes first, right? The bright colors in this jar just make me happy and prove that recipes for high blood pressure can be beautiful.
Forgetting the Salt Shaker: How We Build Flavor
One of the first questions people ask me is, “How do you season chicken on a low sodium diet?” It’s easier than you think! We just have to learn to lean on other incredible ingredients to do the heavy lifting. This low sodium chicken salad recipe is the perfect example.
Zesty Lemon Juice: Fresh citrus is a powerhouse in low-sodium cooking. The acidity in the lemon juice brightens up the entire dressing, making it taste lively and fresh. It tricks your taste buds into not even missing the salt.
Aromatic Herbs & Spices: We season the chicken with a salt-free Italian herb blend and garlic powder. These aromatics create a deeply savory crust on the chicken as it sears, infusing it with flavor from the inside out.
Toasted Pecans: Don’t skip the toasting step! Warming the pecans in a dry skillet releases their natural oils and deepens their nutty flavor, adding a rich, crunchy element that provides so much satisfaction.
Tips for the Perfect DASH Diet Chicken Recipe
Over the years, I’ve perfected my salad jar technique. Here are a few of my go-to tips to guarantee a crisp, delicious salad every single time.
Layering is Everything: The order you pack your jar in is critical. Always put the heartiest, non-absorbent ingredients at the bottom (like the chicken) and the delicate greens at the very top. This keeps the spinach from getting soggy.
Keep the Dressing Separate: This is non-negotiable for a crisp salad! I use small, leak-proof containers that I can easily toss in my lunch bag. Only add the dressing right before you’re ready to eat.
Don’t Overcrowd the Pan: When you’re cooking the chicken, make sure each piece has plenty of space in the skillet. This allows it to get a beautiful, golden-brown sear instead of just steaming. Work in batches if you need to!
Your DASH Diet Questions, Answered!
Navigating a new way of eating always comes with questions, so let’s tackle a couple of common ones.
What is a good lunch for the DASH diet?
A great DASH diet lunch is balanced with lean protein, plenty of vegetables, a healthy fat, and fruit. This DASH diet salad jar recipe checks all those boxes! It’s designed to be a complete, satisfying meal that helps you hit your nutrient goals without feeling deprived.
Can I use a different protein?
Absolutely! While I love chicken here, this recipe is also fantastic with sliced turkey breast (look for a low-sodium variety) or even chickpeas for a plant-based option. Just be sure to season them well!
Is goat cheese okay on the DASH diet?
Yes, in moderation! The key is to use small amounts of flavorful cheeses like goat cheese or feta. A little crumble adds a ton of creamy, tangy flavor, so you don’t need much to make a big impact.
Now, let’s get to the part you’ve been waiting for! Here is the full, step-by-step guide to making these delicious salad jars.
Fresh & Vibrant DASH Diet Chicken Salad Jars
Ingredients
For the Poppy Seed Vinaigrette:
- ¼ cup 60 mL extra-virgin olive oil
- 3 tbsp 45 mL fresh lemon juice
- 1 tbsp 15 mL honey
- 1 tbsp 9 g poppy seeds
- ½ tsp 2.5 g Dijon mustard
- 1 pinch freshly ground black pepper
For the Salad Jars:
- ⅓ cup 35 g raw pecan halves
- 6 boneless skinless chicken breasts (about 27 oz / 765 g total)
- 1 tbsp 15 mL extra-virgin olive oil
- 1 tsp 2 g salt-free Italian herb blend
- ¾ tsp 2 g garlic powder
- ½ tsp 1 g freshly ground black pepper
- 10 oz 280 g baby spinach
- 3 cups 450 g fresh strawberries, hulled and quartered
- 3 tbsp 28 g crumbled goat cheese
Instructions
- Prepare the Vinaigrette: In a small bowl, combine ¼ cup olive oil, fresh lemon juice, honey, poppy seeds, and Dijon mustard. Whisk vigorously until the dressing is smooth and emulsified. Season with a pinch of black pepper. Divide the vinaigrette evenly among six small, leak-proof containers and set aside.
- Toast the Pecans: Place the pecan halves in a dry skillet over medium heat. Toast for 3–5 minutes, tossing frequently, until they are fragrant and lightly browned. Immediately remove from the skillet and set aside on a plate to cool completely. Once cooled, give them a rough chop.
- Season the Chicken: Pat the chicken breasts dry with a paper towel. In a small bowl, mix together the salt-free Italian herb blend, garlic powder, and ½ teaspoon of black pepper. Season the chicken evenly on all sides.
- Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Carefully place the seasoned chicken in the hot pan. Cook for 6–8 minutes per side, until a golden-brown crust forms and the chicken is cooked through. The internal temperature should reach 165°F (74°C).
- Rest and Slice: Transfer the cooked chicken to a cutting board and let it rest for 10 minutes. This step is crucial for keeping the chicken juicy. After resting, slice the chicken into thin strips.
- Assemble the Jars: Layer the ingredients in six large (32 oz / 1 L) wide-mouth jars for optimal freshness. Start with the sliced chicken at the bottom, followed by the chopped pecans, quartered strawberries, and crumbled goat cheese. Gently pack the baby spinach on top, filling the rest of the jar.
- Store for Meal Prep: Seal the jars tightly. Refrigerate the salad jars and the separate dressing containers for up to 4 days. When ready to eat, simply pour the dressing into the jar, seal the lid, shake well, and enjoy.
Notes
- Ingredient Substitutions: Arugula or baby kale are great alternatives to spinach. You can also swap strawberries for blueberries or blackberries, and pecans for toasted almonds or walnuts.
- Serving Tip: For the best experience, shake the jar vigorously for about 15 seconds to distribute the dressing just before serving. You can eat directly from the jar or pour it into a bowl.
Nutrition Information
Per serving (1 jar with dressing) | Based on a 2,000 calorie diet- Calories: 410 kcal
- Sodium: 120 mg (8% DV)
- Saturated Fat: 4 g (31% DV)
- Added Sugars: 2.9 g (6% DV)
- Total Fat: 28 g
- Protein: 32 g
- Total Carbohydrates: 14 g
- Dietary Fiber: 4 g
- Total Sugars: 8 g
- Cholesterol: 98 mg
- Potassium: 705 mg
Enjoy a Week of Delicious Lunches!
See? Taking care of your heart doesn’t have to be complicated or tasteless. It can be joyful, colorful, and something you genuinely look forward to every day. This is the kind of food that helped me fall in love with a healthier lifestyle, and I hope it does the same for you.
Give this DASH diet chicken recipe a try and let me know what you think in the comments below! I can’t wait to hear how it goes.
