High-Protein Chicken Pasta Salad in a Jar | Easy Meal Prep Recipe

cooked chicken

🥗Healthier: grilled tofu

💰Cheaper: canned chicken

Tofu is lower in calories and offers a vegetarian option.

pasta

🥗Healthier: whole grain pasta

💰Cheaper: pasta made from rice

Whole grain pasta adds fiber and nutrients.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil is heart-healthy and can be more affordable.

cheese

🥗Healthier: nutritional yeast

💰Cheaper: processed cheese

Nutritional yeast is lower in fat and adds a cheesy flavor.

Prepare ingredients for the high protein chicken pasta salad in a jar for four servings.

Start with 1/2 cup of olive oil, 1/4 cup of red wine vinegar, 4 teaspoons of Dijon mustard, and salt and pepper to taste in a bowl. Add honey for sweetness.

Layer 1: Pour the dressing into the bottom of each mason jar.

Layer 2: Add 2 cups of diced cucumber, dividing it equally among the jars.

Layer 3: Add 1 1/2 cups of finely chopped red onions, dividing it equally among the jars.

Layer 4: Add chopped red bell pepper, dividing it equally among the jars.

Cook 3 to 3 1/2 cups of cooked chicken in a skillet with some oil, seasoning with salt, pepper, garlic powder, and Italian herbs. Cook until fully cooked, about 8 minutes, turning occasionally.

Layer 5: Add the cooked chicken to the jars, dividing it evenly.

Layer 6: Cook rotini pasta (made from chickpeas) in boiling salted water for about 8 minutes, stirring occasionally to prevent clumping. Drain and let cool slightly.

Layer 7: Add the cooked pasta to the jars, dividing it evenly.

Optional Layer: Add feta cheese and sunflower seeds on top of each jar.

Finish with a layer of baby spinach on top.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens