Easy Keto Mason Jar Salad Recipe with MCT Oil Dressing (Meal Prep Friendly)
Looking for a quick, portable, and keto-friendly lunch idea? This Keto Mason Jar Salad recipe is layered with fresh veggies, protein-packed chicken, crunchy walnuts, and topped with our Green Goddess MCT Oil Dressing for sustained energy. Perfect for low-carb meal prep, these salads stay fresh in the fridge for up to 3 days and are easy to grab-and-go when you need a healthy lunch.
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How to Maximize Your Keto Mason Jar Salad Experience:
- LAYER IT: The key to a mason jar salad that will stay fresh until lunch is packing it in layers. Always start with the salad dressing at the bottom, keeping it separate from the greens to prevent wilting. When you’re ready to eat, make sure the mason jar lid is secured and simply shake until the dressing is evenly combined with the other ingredients!
- USE MCT GREEN GODDESS SALAD DRESSING: Don’t forget the key ingredient! For a salad that will truly satisfy your hunger and kick your energy up a notch, make sure to use our delicious, creamy Green Goddess Salad Dressing made with energy-boosting MCT oil!
- GET CREATIVE WITH QUANTITIES: The beauty of a salad recipe is that you don’t have to be strict with the measurements. Follow your gut by adding more or less of any of the ingredients.
- CHOOSE SUGAR-FREE BACON: Did you know that most bacon contains sugar? But sugar is totally unnecessary for drool-worthy bacon! When making your selection, be sure to read the label and choose a high-quality brand that’s not only free of sugar, but is also nitrate, hormone, and antibiotic-free!
- EASY MEAL PREP: When stored in the refrigerator and assembled in layers per the recipe instructions below, this salad will stay fresh for up to 4-5 days, making this the perfect recipe to meal prep for a busy week ahead!
Keto Mason Jar Salad
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Prep Time: 15 minutes
Total Time: 15 minutes
Recipe Values: Keto, Paleo
Course: Lunch, Dinner
Servings: 1
Nutrition Facts: 704 Calories, 56g Protein, 5g Net Carbs, 38g Fat
Allergen Info: Peanut-free, Seafood-free, Shellfish-free, Egg-free, Dairy-free, Soy-free, Gluten-free
Required Equipment: Mason Jar (pint) with a lid
Ingredients
- Layer 1: MCT Oil Green Goddess Salad Dressing
- Layer 2: 1/3 cup cherry tomatoes
- Layer 3: 1/3 cup chopped red cabbage
- Layer 4: 1/4 large cucumber, sliced
- Layer 5: 1/3 cup broccoli sprouts
- Layer 6: 4 oz. grilled organic chicken breast (seasoned with salt, pepper, and garlic powder), sliced
- Layer 7: 1/2 cup spinach
- Layer 8: 1/4 cup raw walnuts, chopped
- Layer 9: 1 strip of no sugar-added cooked bacon, finely diced
Instructions
Place about 2/3 tablespoons of MCT Oil Green Goddess Dressing into the bottom of your mason jar.
One by one, add in each layer, making sure your ingredients are tightly packed and evenly distributed.
Seal with lid and keep refrigerated for up to 3 days.
When ready to eat, shake and enjoy!
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- How long does a keto mason jar salad last? When stored in the refrigerator with the dressing at the bottom, this salad stays fresh for up to 3 days. For the best texture and flavor, enjoy within that time frame.
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Can I use a different dressing if I don’t have MCT oil? Yes! While our Green Goddess MCT Oil Dressing provides a keto-friendly energy boost, you can substitute it with olive oil, avocado oil, or a homemade vinaigrette.
- Is this recipe good for meal prep on keto? Absolutely. Mason jar salads are portable, portion-controlled, and low in carbs—making them a great keto lunch option. Just prep a few jars at once to save time during the week.