Healthy Spring Vegetable Mason Jar Salads

Healthy Spring Vegetable Mason Jar Salads

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

Cook Time 40

Servings

Calories 488kcal

Author Steph

Equipment

sheet pan
grill pan
4 32 ounce wide-mouth mason jars

Ingredients

The Vegetables

1 bunch asparagus washed, ends trimmed off
10 oz broccoli florets
2 cups frozen peas
3 shallots sliced
olive oil spray
fresh cracked pepper
1 tsp kosher salt

The Grilled Chicken

2 lbs chicken breast 4 chicken breasts
1 tsp lemon pepper
1 tsp garlic powder
1 tsp onion powder
1 tsp dried chives
olive oil spray

The Dressing

2 tbsp olive oil
2 tbsp Dijon
2 tbsp white wine vinegar
1 lemon zested and juiced
1 tsp dried chives
2 tbsp plain non-fat Greek yogurt
salt and pepper to taste

The Salads

8 cups spring mix 5-ounce package
1 cup radishes sliced, 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.
Leave the dressing to the side until serving.

Nutrition