Keto Avocado Chicken Salad

Finding a satisfying lunch that fits a keto lifestyle while staying fresh on the go can be difficult, but these Keto Avocado Chicken Salad Mason Jars provide the perfect solution. This mayo-free recipe focuses on healthy fats and lean protein, layered strategically to ensure a crisp, delicious meal every time you open the jar.

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The key to this salad is the order of the layers. By placing the dressing at the very bottom and the spinach at the top, you prevent the delicate greens and creamy avocado from becoming soggy or bruised during storage.

Ingredients

• Protein: 2 cups cooked chicken breast, diced or shredded
• Vegetables: 2 ripe avocados, diced; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1/2 cup red onion, finely chopped; 1/2 cup baby spinach leaves
• Dressing: 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lime juice (about 1 lime), 1 garlic clove (minced), 1/2 teaspoon sea salt, 1/4 teaspoon ground black pepper
• Garnish: 2 tablespoons fresh cilantro, chopped (optional)

Instructions

Step 1

In a small bowl, whisk together olive oil, lime juice, garlic, salt, and pepper to make the dressing.

Step 2

Divide the dressing evenly among the bottom of 4 large mason jars.

Step 3

Layer the salad ingredients in each jar in the following order: red onion, cucumber, cherry tomatoes, chicken, avocado, and baby spinach.

Step 4

Top each jar with chopped cilantro if desired.

Step 5

Seal jars tightly and refrigerate until ready to eat.

Step 6

To serve, shake the jar to distribute the dressing, or pour contents into a bowl and toss.

Zusatztipps für die Zubereitung

When preparing the jars, ensure that you pack the ingredients reasonably tightly to minimize air space, which helps keep the avocado as fresh as possible until lunchtime.

Varianten und Anpassungen

Feel free to substitute the chicken breast with roasted turkey or shredded rotisserie chicken for variety. You can also adjust the vegetable ratios to suit your personal preferences.

Serviervorschläge

When you are ready to eat, you can either shake the jar vigorously to mix the lime dressing into the layers or simply pour everything into a large bowl and toss it together for a more traditional salad presentation.

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With just a little bit of prep, you can have a week of healthy, keto-friendly lunches ready to go. Enjoy the fresh, vibrant flavors of this easy mason jar salad!

Recipe Questions & Answers

→ How do I keep the avocado fresh in the jar?

Using ripe but firm avocados and layering them above acidic dressing helps slow browning. Refrigerate jars tightly sealed and consume within two days for best freshness.

→ Can I substitute chicken with other proteins?

Yes, turkey or rotisserie chicken work well as alternative protein choices without altering the overall flavor profile.

→ Is the dressing suitable for easily mixing in the jars?

The olive oil, lime juice, garlic, and seasonings create a light dressing that coats ingredients evenly when shaken or tossed.

→ What vegetables are included besides avocado and chicken?

The salad includes crisp cucumber, cherry tomatoes, red onion, and baby spinach for a variety of textures and freshness.

→ Can this salad be made ahead for meal prep?

Absolutely, layering ingredients in mason jars and storing them refrigerated allows for quick, grab-and-go lunches lasting up to two days.