Greek Chicken Salad Jar

May 28

Why this jar works harder than a regular salad

Protein at lunch matters just as much as breakfast. For women navigating perimenopause and beyond, keeping blood sugar steady through the day reduces afternoon crashes, controls cravings, and supports muscle health. Chicken plus feta gives you a solid protein hit — and the olive oil dressing adds healthy fats that help your body absorb the nutrients in those vegetables.

This isn't just a pretty jar. It's a meal that's actually working for you.

Real Talk — how I actually make this

I've been making mason jar lunches for years. Not every day — two or three a week is my sweet spot. Sunday is my setup day. I cook my protein ahead — usually a roasted chicken, or honestly sometimes I grab a rotisserie chicken from the store to save time. Just check the date before you buy.

Here's my personal trick — I actually keep the dressing on the side instead of layering it in the bottom. I open the jar, pour the dressing over, and give it a good shake before pouring it out into a bowl. That's just me. Either way works beautifully.

One thing I always do — I leave space at the top of the jar. That room is what lets you give it a real shake so the dressing coats every single layer. A packed-to-the-top jar just doesn't shake the same way. Trust me on this one.

And here's what I love most about this meal — it's one of the easiest ways to get a big variety of greens and vegetables in one sitting. Your microbiome will love you for it.

What you need

(Makes 1 large jar or 2 medium jars)

For the jar:

1 cup cooked chicken, sliced or chopped
2 cups romaine lettuce, chopped
1 cup cucumber, chopped
1 red or yellow pepper, chopped
1 cup cherry tomatoes, halved
1 medium red onion, chopped
½ can green or black olives, sliced
½ to 1 cup feta cheese

For the Mediterranean dressing:

1 tbsp Mediterranean Greek Seasoning Blend ← Sunset Gourmet
⅓ cup olive oil
¼ cup red wine vinegar or white balsamic vinegar

Make it

Mix the dressing — Whisk together olive oil, vinegar, and Mediterranean Greek Seasoning until well combined.
Layer the jar — Pour dressing into the bottom first, then layer in this order: cucumbers → peppers → cherry tomatoes → red onion → olives → feta → chicken → romaine on top.
Leave space — Don't fill to the top. Leave an inch or two so you can shake it properly.
Seal and store — Refrigerate up to 3 days.

💡 Pro tip: Dressing on the bottom keeps everything crisp. Don't skip the order — it matters.

To serve

Shake the jar well and pour into a bowl, or eat straight from the jar. Zero dishes. Chef's kiss.

Kitchen Wisdom 💡

Batch your protein on Sunday. Roast a full chicken or grab a rotisserie — slice it, portion it, and you've got protein ready for three days of jars. One effort. Multiple wins. If you buy a rotisserie chicken, check the date before you leave the store.

Leave space at the top. An inch or two of room lets the dressing shake and coat every layer. A packed jar stays underdressed. Give it room to move.

Switch up the dressing to change the whole jar. Same vegetables, totally different meal. Try a lemon tahini, a simple balsamic, or any Sunset Gourmet blend you love. Variety keeps you from getting bored — and boredom is what sends you to the drive-through.

Make 2–3 jars at once — not five. Two or three is the sweet spot. Enough to carry you through the week without anything getting soggy by Friday.

Hit your 28g of protein. It doesn't have to be chicken. Hard boiled eggs, canned tuna or salmon, chickpeas, lentils, edamame, hemp seeds, cottage cheese, or feta all count. Mix and match based on what you have — just make sure it's in there.

Nutrition snapshot(estimated per serving with chicken) Calories: ~380 · Protein: ~28g · Carbs: ~14g · Fat: ~24g · Fibre: ~4g

Why you'll love this

✅ Stays fresh and crisp for up to 3 days ✅ 28g of protein — keeps you full until dinner ✅ Mediterranean flavour with zero fuss ✅ Grab-and-go lunch sorted for the whole week ✅ Endless variety — just switch the dressing

FAQ — Questions I get asked

Can I make this without chicken?Absolutely. Hard boiled eggs, canned tuna, chickpeas, or edamame all work beautifully. Just make sure you're still hitting that 28g protein target.

How long does it keep in the fridge? Up to 3 days sealed tight. Make fresh on Sunday and you're covered until Wednesday.

Can I use a different dressing? Yes — and I encourage it. Switching the dressing is the easiest way to keep this interesting week after week. Lemon tahini, balsamic vinaigrette, or any Sunset Gourmet blend work great.

Do I have to use a mason jar?Nope. Any container with a tight lid works. The layering order still matters — dressing on the bottom, greens on top — but the jar is just the vessel.

What if I don't like olives?Leave them out and add something you love — roasted red peppers, artichoke hearts, or extra cucumber all work great in their place.

Going to make this one? Tag me on Instagram @nourishher.health — I want to see your jar.

Want the full recipe card with ingredients, steps, and product links? → Greek Chicken Salad Jar

Food is just one piece of the puzzle.

You've been doing everything right and still feel off — low energy, brain fog, poor sleep, increased pain, chronic fatigue, or just that nagging feeling that something isn't quite right. Friend, you're not alone. And your body may be trying to tell you something important.

In just 15 minutes, my DeCode Your Body Questionnaire gives you real insight into potential imbalances across four body systems — so you can stop guessing and start understanding what your body actually needs.

👉 Take the DeCode Your Body Assessment →

Or DM me the word DECODE on Instagram and we'll figure it out together.

🛒 Grab the seasonings I used → Shop My Blends

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Happy cooking! 💚 Remember — I'm here to NourishHER, and that's you, my friend. Let's take care of you together. — Denise

nourishher .