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 Chicken Salad Jars (DASH-inspired)
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
- 2 tbsp 28 g crumbled goat cheese
Instructions
- Make vinaigrette: Whisk olive oil, lemon juice, honey, poppy seeds, and Dijon until emulsified. Season with a pinch of pepper. Divide among six small, leak-proof containers.
- Toast pecans: Dry-toast over medium heat 3 to 5 minutes, tossing often, until fragrant. Cool completely, then roughly chop.
- Season chicken: Pat dry. Mix herb blend, garlic powder, and black pepper. Season chicken evenly.
- Cook chicken: Heat 1 tbsp olive oil in a large 12-inch skillet over medium-high heat. Cook 6 to 8 minutes per side until golden and the thickest part reaches 165°F 74°C.
- Cool, rest, slice: Transfer to a plate, rest 10 minutes, then refrigerate uncovered until fully cool. Slice into thin strips.
- Assemble: In six wide-mouth 32 oz 1 L jars, layer sliced chicken, chopped pecans, strawberries, goat cheese, then gently pack spinach on top.
- Store and serve: Seal jars and refrigerate at or below 40°F 4°C for up to 4 days. Keep dressing containers chilled separately. To serve, pour dressing into the jar, seal, shake 15 seconds, and enjoy.
Notes
- Ingredient swaps: Arugula or baby kale for spinach. Strawberries can be swapped with blueberries or blackberries. Pecans can be replaced with toasted almonds or walnuts.
- Food safety: Assemble only with fully cooled chicken. Consume within 3 to 4 days.
Nutrition Information
Per serving (1 jar with dressing) | Based on a 2,000 calorie diet- Calories: 362 kcal
- Sodium: 186 mg 8% DV
- Saturated Fat: 3.8 g 19% DV
- Added Sugars: 2.9 g 6% DV
- Total Fat: 21.1 g
- Protein: 32.2 g
- Total Carbohydrates: 11.7 g
- Dietary Fiber: 3.4 g
- Total Sugars: 7.0 g
- Cholesterol: 82 mg
- Potassium: 651 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.
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.