Mason jar salads are the perfect solution for those following a ketogenic diet who need a healthy and portable meal option. It is a customizable and visually appealing option that can be prepared in advance and eaten on-the-go. This step-by-step guide provides a recipe for a chicken and avocado mason jar salad that can be packed with layers of healthy ingredients such as lettuce, spinach, cherry tomatoes, bell peppers, cubed cheese, chicken, avocado, olives, and dressing. This salad can be stored in the fridge for up to five days and is perfect for portion control.

Keto-Friendly Mason Jar Salads for Meal Prep

Introduction

Eating healthy while on-the-go can be a challenge, especially when following a ketogenic diet. Fortunately, mason jar salads are a great solution for meal prep that can be prepared in advance and taken with you wherever you go. Not only are they visually appealing, but they are also customizable to your taste preferences and are great for portion control.

Step-by-Step Guide

Ingredients:

• 4 mason jars (16-ounce size)
• 1 head of romaine lettuce, chopped
• 2 cups of spinach leaves, chopped
• 1 cup of cherry tomatoes, halved
• 1 cup of sliced cucumber
• 1 cup of diced bell peppers
• 1 cup of cubed cheese
• 12 ounces of grilled chicken, diced
• 1/2 cup of avocado, diced
• 1/2 cup of olives
• 1/2 cup of your preferred keto-friendly dressing

Instructions:

1. Start by preparing your ingredients. Wash and chop the lettuce and spinach and allow them to dry completely. Halve the cherry tomatoes, slice the cucumber, and dice the bell peppers, cheese, chicken, and avocado.
2. Arrange the ingredients in the jars in the following order:

• First layer: 1-2 tablespoons of dressing (choose a creamy one for best results as it will prevent the greens from getting soggy)
• Second layer: cherry tomatoes
• Third layer: bell peppers
• Fourth layer: cubed cheese
• Fifth layer: diced chicken
• Sixth layer: avocado
• Seventh layer: olives
• Eighth layer: chopped lettuce and spinach mix

Recipe

Chicken and Avocado Mason Jar Salad

Ingredients:

• 1 head of romaine lettuce
• 2 cups of spinach leaves
• 1/2 cup of cherry tomatoes, halved
• 1/2 cup of diced bell peppers
• 1/2 cup of cubed cheese
• 6 ounces of grilled chicken, diced
• 1/2 avocado, diced
• 1/4 cup of your preferred keto-friendly dressing

Instructions:

1. Wash and chop the lettuce and spinach and allow them to dry completely.
2. Arrange the ingredients in the jar in the following order:

• First layer: 1-2 tablespoons of dressing
• Second layer: cherry tomatoes
• Third layer: bell peppers
• Fourth layer: cubed cheese
• Fifth layer: diced chicken
• Sixth layer: avocado
• Seventh layer: chopped lettuce and spinach mix

Conclusion

Mason jar salads are a great option for meal prep that is perfect for those following a ketogenic diet. With a little preparation and creativity, you can make a variety of delicious, healthy, and easily portable salads that will help you stay on track with your health and fitness goals. Use this step-by-step guide and recipe to make your own keto-friendly mason jar salads and take your healthy eating habits to the next level.