Packing a nutritious and tasty lunch can be a challenge—especially when you’re working in office or caring for the kids all day. Many people end up skipping lunch and snacking throughout the day, leading to fatigue and lingering hunger. But this Spring Mason Jar Salad is easy to prepare, store, reheat, and enjoy whenever you’re ready!
Our Spring Mason Jar Salad makes for a satisfying lunch—not just because it’s nutrient-dense, but also thanks to its spinach base. Spinach has been shown to “curb food intake by inducing secretion of satiety hormones,”¹ meaning it can help reduce hunger. We used a mix of half spinach and half romaine lettuce to add more flavor and nutrients, but feel free to use all spinach if you prefer.
To achieve the ideal texture for crushed walnuts, place whole walnuts in a zip lock bag and gently crush them with a rolling pin or meat tenderizer. You can also finely chop them with a knife, though it takes a bit more effort to get a breadcrumb-like consistency. We don’t recommend using a food processor, as it releases the oils and turns the nuts into a paste rather than a powder
For optimal storage, you’ll need three containers: a Mason jar for the salad base, a small jar for the dressing (to avoid a soggy salad), and a zip-close bag or solid food storage container for the cooked chicken. When you’re ready to assemble, simply pour the Mason jar contents into a bowl, reheat the chicken, add the dressing, and dig in!
Dietary Restrictions: Autoimmune Protocol (AIP) omissions and substitutions are listed in the recipe ingredients.
For more seasonal Mason jar salads, explore our other recipes!
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References:
- Roberts, J. L., & Moreau, R. (2016). Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food & Function, 7(8), 3337–3353. https://doi.org/10.1039/c6fo00051g
Spring Mason Jar Salad
- Recipe by: Isabella Mead
- Serves: 1
- Meal: Lunch
- Serves: 1
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
Ingredients
1 1/4 cups walnuts, divided (AIP – omit)
1 egg
2 chicken tenderloins
6 tbsp olive oil, divided
1/2 cups strawberries, chopped
1/2 cups artichoke hearts, chopped
1 cups baby spinach, rinsed
1 cups romaine lettuce, rinsed and chopped
1 tbsp balsamic vinegar
1 tsp Dijon mustard (AIP – omit)
1/2 tsp raw honey
1/2 shallot, diced
1 tsp onion powder
2 tsp pepper (AIP – omit)
Directions
Finely crush 1 cup walnuts in a bag with a heavy object and place in a shallow bowl. In another shallow bowl, add egg and beat until combined.
Dredge each chicken tenderloin in the egg, then the crushed walnut. Set aside on a clean plate.
Heat 3 tablespoons olive oil in a small pan over medium heat. Place walnut-breaded chicken in pan and cook about 5 minutes on each side (or until internal temperature reaches 165°F). Remove from heat.
Layer the Mason jar, starting with ¼ cup whole walnuts, strawberries, artichoke hearts, spinach, and romaine.
Make the dressing: In a small bowl, whisk 3 tablespoons olive oil, balsamic vinegar, mustard, honey, shallot, onion powder, and pepper. Store in a small jar separate from the salad until ready to use.
Once cool enough to touch, cube walnut chicken and store in another sperate container.
Place Mason jar, dressing, and chicken in the fridge. To serve, pour Mason jar ingredients into a bowl with reheated chicken. Shake the dressing and pour over salad to toss.
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