Mason Jar Chicken & Quinoa Salad for Meal Prep
A protein-packed salad layered in jars with lemon-dill dressing, perfect for grab-and-go lunches all week. This mediterranean-inspired salads ready in about 35 minutes pairs boneless skinless (6 oz) chicken breast, olive oil, paprika into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 310 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1, boneless skinless (6 oz) chicken breast
- 1 tbsp olive oil
- 1/2 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2 cup, cooked quinoa
- 1/2 cup, halved cherry tomatoes
- 1/4 cup, diced cucumber
- 1/4 cup, finely diced red onion
- 1/4 cup, crumbled feta cheese
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 tsp dried oregano
- 1/4 tsp salt
- 1/4 tsp black pepper
Instructions
- Step 1: Season chicken breast with 1/4 tsp salt, 1/4 tsp black pepper, 1/2 tsp paprika, and 1/4 tsp garlic powder. Heat 1 tbsp olive oil in a skillet over medium-high heat, add chicken, and cook for 7 minutes per side until internal temperature reaches 165°F.
- Step 2: While chicken cooks, combine 1/2 cup cooked quinoa, 1/2 cup halved cherry tomatoes, 1/4 cup diced cucumber, and 1/4 cup diced red onion in a bowl.
- Step 3: Whisk together 2 tbsp olive oil, 1 tbsp lemon juice, 1/4 tsp dried oregano, 1/4 tsp salt, and 1/4 tsp black pepper to make the dressing.
- Step 4: Layer ingredients in mason jars: 1/4 cup quinoa mixture, 1/4 cup sliced chicken, 1/4 cup quinoa mixture. Drizzle with 1 tbsp dressing and seal the jars.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Mason Jar Chicken & Quinoa Salad for Meal Prep take to make?
Total time is about 35 minutes (20 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Mason Jar Chicken & Quinoa Salad for Meal Prep?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Mason Jar Chicken & Quinoa Salad for Meal Prep?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Mason Jar Chicken & Quinoa Salad for Meal Prep for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Mason Jar Chicken & Quinoa Salad for Meal Prep?
Mediterranean salads like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★☆
Very good for a 15-minute recipe. Would bump up the spice level though.
- ★★★★☆
Enjoyable meal. Instructions could be a touch more detailed on the timing.
