Fresh & Vibrant Chicken Salad Jars (DASH-inspired)
A prep-ahead lunch with juicy chicken, sweet strawberries, crunchy pecans, and fresh spinach, layered for maximum freshness with a tangy poppy seed vinaigrette. Inspired by the principles of the DASH eating pattern, without medical claims.
Servings 6 Jars
Calories 362kcal
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