Buffalo Chicken Chopped Salad in a Jar
If you’re looking for a zesty, filling meal that’s as easy to make as it is nutritious, this Buffalo Chicken Chopped Salad in a Jar is for you. I start by baking a seasoned chicken breast until it’s juicy and tender, then toss it in your favorite buffalo sauce for that classic kick. I layer it over a generous 1/4 cup of high-protein ranch dressing (Greek yogurt does wonders for protein and creaminess!) along with chopped cucumbers, tomatoes, shredded carrots, red onion, blue cheese crumbles, and a bed of spring mix. Not only is it satisfying on its own, but it also makes a great grab-and-go lunch or a post-workout dinner.
Creator: Leslie Stokes
Welcome back to my “Meal Prep in One Hour” series! Today, I’m excited to share a delicious and protein-packed recipe that’s perfect for busy weekdays—a Buffalo Chicken Chopped Salad in a Jar. This vibrant salad not only bursts with flavor but is also thoughtfully layered to keep every bite fresh and crisp. One of the secrets to this recipe is the jar layering technique, which prevents soggy lettuce and ensures that every ingredient maintains its texture until you’re ready to enjoy.
Why Layering in a Jar Works
Layering your salad ingredients in a jar is a game changer for meal prep. The idea is simple: heavier, moisture-resistant ingredients go on the bottom, while delicate greens remain at the top. This keeps your lettuce and other tender vegetables from getting drenched by the dressing or the natural moisture of other ingredients. When you’re ready to eat, just shake the jar to mix everything together for a perfectly balanced and crunchy salad.
This Buffalo Chicken Chopped Salad in a Jar is a powerhouse meal that’s both satisfying and smartly prepped in under an hour. The secret lies in the thoughtful layering—starting with a hearty layer of Greek yogurt ranch dressing to shield the fresh greens and stacking denser veggies and protein-rich chicken below. This method ensures that every bite is as crisp and flavorful as the first.
Meal Prep Tips + Storage
• Assemble Ahead:
Prepare several jars at once to streamline your week. The layered approach not only keeps your salad fresh but also makes your grab-and-go lunches a breeze.
• Storage:
Store the jars in your refrigerator for up to 3 days. When you’re ready to enjoy your meal, simply give the jar a good shake or pour the contents into a bowl and toss to mix.
• Customization:
Feel free to experiment by swapping out or adding extra veggies like bell peppers or avocado. Just be mindful that additional moisture-rich ingredients may need extra layering adjustments to keep your greens crisp.
Buffalo Chicken Chopped Salad in a Jar
If you’re looking for a zesty, filling meal that’s as easy to make as it is nutritious, this Buffalo Chicken Chopped Salad in a Jar is for you. I start by baking a seasoned chicken breast until it’s juicy and tender, then toss it in your favorite buffalo sauce for that classic kick. I layer it over a generous 1/4 cup of high-protein ranch dressing (Greek yogurt does wonders for protein and creaminess!) along with chopped cucumbers, tomatoes, shredded carrots, red onion, blue cheese crumbles, and a bed of spring mix. Not only is it satisfying on its own, but it also makes a great grab-and-go lunch or a post-workout dinner.
Ingredients
For the Buffalo Chicken:
- 1 chicken breast about 4–5 oz
- Seasonings:
- ½ tsp salt
- ½ tsp pepper
- ½ tsp garlic powder
- ½ tsp paprika
- Optional: A pinch of cayenne pepper for extra heat
- 1 tsp olive oil to coat the chicken
- 1 –2 tbsp buffalo sauce to toss with the cooked chicken
For the High-Protein Greek Yogurt Ranch Dressing:
- 1/4 cup nonfat Greek yogurt
- 1 tsp water or unsweetened almond milk for a creamier consistency
- 1/2 tsp dried dill
- 1/2 tsp dried parsley
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper to taste
- Optional: A squeeze of lemon juice for brightness
For the Salad Assembly (per jar):
- 1/4 cup prepared high-protein ranch dressing see recipe above
- 1/4 cup chopped cucumbers
- 1/4 cup chopped tomatoes
- 1/4 cup shredded carrots
- 2 tbsp thinly sliced red onion
- 1 –2 tbsp blue cheese crumbles
- Cooked Buffalo Chicken from above; roughly 4 oz, chopped into bite-sized pieces
- 1 cup spring mix or your favorite mixed greens
Let's Make It
- 1. Preheat & Season:Preheat your oven to 375°F (190°C). Lightly coat the chicken breast with olive oil and sprinkle with salt, pepper, garlic powder, paprika, and cayenne (if using). I like to add about 1/2 cup of water to the bottom of the pan to help keep the chicken juicy..
- 2. Bake:Place the chicken in a covered baking dish and bake for 20–25 minutes, or until fully cooked. (You can check by cutting into the thickest part; it should be white and juices clear.)
- 3. Cool & Toss:Let the chicken cool slightly, then chop into bite-sized pieces. In a bowl, gently toss the chopped chicken with 1–2 tablespoons of buffalo sauce. Adjust the amount of sauce to your preferred level of heat.
- 4. Layer the Chicken:Add your chopped buffalo chicken on top of the blue cheese layer.
- 5. Top with Greens:Finally, add about 1 cup of spring mix (or mixed greens) to cap off your layered salad.
Nutrition Facts
Nutritional Information (Per Jar, Approximate)
• Calories: ~500
• Protein: ~35 g
• Carbohydrates: ~20 g
• Fat: ~22 g
Note: These values are approximate and may vary based on specific brands and ingredient quantities. Adjust portions as needed to meet your dietary goals.
