Spring cuisine always reminds me of fresh green vegetables like broccoli, asparagus and peas. These healthy spring vegetable mason jar salads boast the flavors of spring, with roasted broccoli, asparagus, peas and shallots, lemon pepper grilled chicken, and a homemade lemon vinaigrette. These healthy mason jar salads make a delicious and filling meal prep for four days, or are fun to serve to guests for a springy theme.
Course dinner, lunch, main course
Keyword mason jar salad
Prep Time 15 minutesminutes
Cook Time 40 minutesminutes
Servings 4
Calories 488kcal
Author Steph
Equipment
sheet pan
grill pan
4 32 ounce wide-mouth mason jars
Ingredients
The Vegetables
1bunchasparaguswashed, ends trimmed off
10ozbroccoli florets
2cupsfrozen peas
3shallotssliced
olive oil spray
fresh cracked pepper
1tspkosher salt
The Grilled Chicken
2lbschicken breast4 chicken breasts
1tsplemon pepper
1tspgarlic powder
1tsponion powder
1tspdried chives
olive oil spray
The Dressing
2tbspolive oil
2tbspDijon
2tbspwhite wine vinegar
1lemonzested and juiced
1tspdried chives
2tbspplain non-fat Greek yogurt
salt and pepper to taste
The Salads
8cupsspring mix5-ounce package
1cupradishessliced, if using (optional)
Instructions
The Vegetables
Preheat the oven to 400F.
Wash the asparagus and trim the ends off, and slice the shallots.
Place the asparagus, broccoli florets, shallots, and frozen peas on the sheet pan.
Add olive oil spray on top of the vegetables, and season with the kosher salt and fresh cracked pepper.
Roast the vegetables for 20 minutes.
Remove the sheet pan from the oven and set aside for the vegetables to cool.
Chop the asparagus into bite-sized pieces once cooled.
The Grilled Chicken
While the vegetables are roasting, prep the chicken.
Preheat a grill pan over medium high heat.
Combine the lemon pepper, kosher salt, garlic powder, dried chives, and onion powder in a small bowl, and rub it all over the chicken.
Add olive oil spray to the grill pan, and sear the chicken on one side for 5 minutes.
Flip the chicken, and then cover the pan with a lid.
Cook the chicken for about 10 minutes, and then remove the lid and reduce the heat to medium low.
Cook the chicken until the internal temperature is 165F.
Remove the chicken from the grill pan and set aside to rest and cool.
Once cooled, chop the chicken into pieces.
The Dressing
Zest and juice the lemon.
Add the olive oil, white wine vinegar, lemon zest and juice, Dijon, chives, and yogurt together in a small bowl.
Assembly
Slice the radishes (if using).
Layer the salads as follows (per jar): 1/4 cup peas, 1/4 cup asparagus, 3/4 cup broccoli, shallots, then the cooked chicken, followed by 2 cups of spring mix, and finally the radishes.