Orange Poppy Spring Salad (Perfect for Meal Prep!)
This Orange Poppy Spring Salad is the ultimate fresh, vibrant, and protein-packed meal prep option. With juicy marinated chicken, a citrusy poppy seed dressing, and layers of sweet and crunchy toppings, this salad will make your lunches anything but boring. Plus, we’re assembling it in individual salad jars so everything stays crisp and fresh all week long!
Creator: Leslie Stokes
Okay, I have to tell you— I usually make it with lemons, but turns out, I was out and only had oranges. And wow… this turned out even better than I thought! The orange juice and zest in the dressing give it this bright, slightly sweet, citrusy kick that pairs perfectly with the creamy feta, juicy berries, and crunchy candied pecans. I’m officially converted.
This salad is fresh, vibrant, packed with protein, and perfect for meal prep. The best part? It stays crisp in the fridge for days, thanks to the layered jar method. So if you need an easy grab-and-go lunch that isn’t boring, this is it!
Oh, and one quick tip—let it sit out for a few minutes before eating. The oil in the dressing can firm up in the fridge (because, science), but once it warms up, it gets silky again. Just give it a shake, pour it into a bowl, and dig in.
Why You’ll Love This Salad
– Great for Meal Prep – Stays fresh in the fridge for up to 4 days.
– Super Flavorful- A mix of sweet, tangy, creamy, and crunchy in every bite.
High in Protein – The marinated chicken + feta make this a satisfying meal.
Easy to Customize – Want more healthy fats? Add sliced avocado (highly recommend).
Meal Prep Tips
Orange Poppy Spring Salad (Perfect for Meal Prep!)
This Orange Poppy Spring Salad is the ultimate fresh, vibrant, and protein-packed meal prep option. With juicy marinated chicken, a citrusy poppy seed dressing, and layers of sweet and crunchy toppings, this salad will make your lunches anything but boring. Plus, we’re assembling it in individual salad jars so everything stays crisp and fresh all week long!
Ingredients
For the Orange Poppy Seed Dressing:
- ⅓ cup olive oil or avocado oil
- 1 tsp orange zest
- ¼ cup fresh orange juice
- 1 tbsp honey
- 1 tbsp Dijon mustard
- 1 tbsp poppy seeds
- Pinch of salt
For the Marinated Chicken:
- 3 boneless skinless chicken breasts
- ¼ cup plain Greek yogurt
- 1 tbsp lemon zest
- ¼ cup lemon juice
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp minced garlic
- ½ tsp paprika
- 1 tsp onion powder
- 1 tsp Italian seasoning
For the Salad Jars (Makes 4-5 Jars):
- Layer from bottom to top:
- ½ cup sliced cucumbers
- ¼ cup sliced shallots
- ⅓ cup blueberries
- ⅓ cup sliced strawberries
- 1 sliced marinated chicken breast
- 2 tbsp crumbled feta cheese
- 2 tbsp candied pecans
- 2 cups spring mix
Let's Make It
Marinate & Cook the Chicken
- Score the chicken – Use a sharp knife to make shallow cuts on the back of each breast. This helps the marinade soak in and keeps the chicken extra juicy.
- Mix the marinade – Combine Greek yogurt, lemon zest, lemon juice, Dijon, honey, garlic, paprika, onion powder, and Italian seasoning.
- Coat the chicken – Toss the chicken in the marinade and let it sit for at least 15 minutes (or overnight for max flavor).
- Bake – Preheat oven to 400°F. Place chicken on a lined baking sheet and bake for 20 minutes, or until golden brown and cooked through (165°F internal temp).
- Cool & Slice – Let the chicken rest for 5 minutes, then slice thinly.
Step 2: Make the Dressing
- Whisk together all the dressing ingredients in a small jar or bowl. Done!
Step 3: Assemble the Salad Jars
- In each jar, layer the ingredients in this order to keep everything fresh:
- the orange poppy dressing at the bottom
- Cucumbers & shallots – These get nice and marinated in the dressing and add so much flavor to the salad.
- Berries – Adds a juicy, sweet balance.
- Sliced chicken – Keeps everything structured.
- Feta & candied pecans – Because creamy + crunchy = perfection.
- Spring mix – Goes on top to stay crisp.
Nutrition Facts
Nutrition Breakdown (Per Salad Jar, Including Dressing)
• Calories: 450
• Protein: 38g
• Carbs: 32g
• Fat: 18g
