Greek Yogurt Chicken Salad Jars – Fresh, Protein-Packed Meal Prep

Chicken salad jars are a smart, low-effort way to keep lunch ready and interesting. This version swaps heavy mayo for tangy Greek yogurt, adds crunchy veggies, and stacks everything neatly in a portable jar. It’s bright, herby, and satisfying without feeling heavy.

Whether you’re packing a work lunch or stocking the fridge for the week, these jars make healthy eating feel easy.

What Makes This Special

These Greek Yogurt Chicken Salad Jars are all about flavor and convenience. The yogurt adds creaminess with a light, fresh tang, while lemon, dill, and Dijon keep the salad lively. Layered in a jar, the textures stay crisp and the dressing won’t sog out your greens.

It’s a smarter take on a classic that delivers balanced nutrition in every bite.

Shopping List

• Cooked chicken (2 1/2–3 cups, chopped or shredded; rotisserie works great)
• Plain Greek yogurt (1 cup; 2% or whole milk for extra creaminess)
• Celery (2 ribs, finely diced)
• Red onion (1/4 small, finely diced)
• Grapes (1 cup, halved) or diced apple for crunch
• Cucumber (1/2 medium, diced; optional but refreshing)
• Fresh dill (2–3 tablespoons, chopped) or 1 teaspoon dried
• Fresh parsley (2 tablespoons, chopped)
• Dijon mustard (1–2 teaspoons)
• Lemon (1; zest and 2–3 tablespoons juice)
• Honey (1–2 teaspoons, optional for balance)
• Garlic powder (1/2 teaspoon)
• Salt and black pepper (to taste)
• Olive oil (1 tablespoon; optional for silkier texture)
• Greens (2–3 cups; spring mix, spinach, or chopped romaine)
• Crunchy add-ins (1/3 cup sliced almonds, chopped walnuts, or pepitas)
• Optional extras: chopped pickles or capers, crumbled feta, dried cranberries
• 4 mason jars (pint or quart, wide-mouth for easy filling)

How to Make It

1. Prep the chicken. Chop or shred cooked chicken into bite-size pieces. Aim for uniform pieces so every bite is consistent.
2. Mix the dressing. In a bowl, whisk Greek yogurt, lemon zest, lemon juice, Dijon, honey, garlic powder, olive oil, salt, and pepper. Taste and adjust lemon or salt as needed.
3. Add herbs and aromatics. Stir in dill, parsley, celery, and red onion.

   Let it sit for 5 minutes to soften the onion’s bite.

4. Fold in the chicken. Add the chicken and mix until well coated. If using grapes or apples, gently fold them in now to keep them intact.
5. Prep jar layers. Lay out clean jars. Start with sturdy items on the bottom and greens on top to keep things crisp.
6. Layer the jars. Bottom: a spoonful of chicken salad.

   Middle: cucumber and any crunchy nuts or seeds. Top: greens. If adding feta or cranberries, tuck them into the middle layer.

7. Seal and chill. Close jars tightly and refrigerate.

   The flavors improve after an hour.

8. Serve. Eat straight from the jar, or dump into a bowl and toss. Add extra lemon or a crack of pepper if you like.

Storage Instructions

• Refrigeration: Keeps well for 3–4 days when sealed. Store jars upright so the dressing stays in place.
• Make-ahead tip: If you want to stretch to day 5, store the greens separately and add them just before eating.
• No freezing: Yogurt can separate when frozen and thawed, so this one’s best fresh.
• Transport: Use leak-proof lids.

  Keep cool with an ice pack if packing for later.

Benefits of This Recipe

• High protein, lower fat: Greek yogurt boosts protein without the heaviness of mayo.
• Meal-prep friendly: Portion-controlled jars mean lunch is done for days.
• Fresh flavor: Lemon, dill, and crunchy add-ins keep it bright and satisfying.
• Flexible: Works with leftover chicken, rotisserie, or even canned chicken in a pinch.
• Budget-conscious: Simple ingredients, big payoff.

Pitfalls to Watch Out For

• Watery salad: Cucumbers and grapes can release moisture. Seed cucumbers or pat them dry. Don’t overdo the lemon juice.
• Over-salty results: If adding feta, capers, or pickles, reduce added salt and adjust at the end.
• Soggy greens: Always put greens on top.

  Keep wet ingredients on the bottom layer.

• Bland flavor: Season generously. A pinch more salt and an extra squeeze of lemon can wake everything up.
• Too thick or too tart: Thin the dressing with 1–2 teaspoons water or olive oil, and balance tartness with a touch of honey.

Alternatives

• Protein swaps: Use cooked turkey, canned tuna, or chickpeas for a vegetarian option.
• Dairy-free: Substitute a thick, unsweetened coconut yogurt or a cashew-based yogurt. Add a splash of olive oil for richness.
• Herb variations: Try tarragon, basil, or chives instead of dill.

  A little mint is great with cucumber and lemon.

• Crunch options: Toasted almonds, walnuts, pecans, or pumpkin seeds all work. Add right before eating if you want maximum crunch.
• Flavor twist: Stir in a spoonful of pesto, a pinch of curry powder, or a dash of smoked paprika to change the vibe.
• Greens swap: Use shredded kale (massage with a few drops of lemon and oil) or chopped romaine for extra crunch.

FAQ

Can I use canned chicken?

Yes. Drain it well and flake it before mixing.

The flavor is milder, so season the dressing a bit more and add fresh herbs for brightness.

Is nonfat Greek yogurt okay?

It works, but the salad will be tangier and less creamy. For better texture, mix nonfat yogurt with a teaspoon of olive oil or use 2%.

How do I keep red onion from overpowering the salad?

Dice it finely and let it sit in the dressing for a few minutes before mixing with the chicken. You can also rinse the onion under cold water to mellow it.

What size jars should I use?

Pint jars are perfect for single servings.

If you like more greens or add-ins, use quart jars and increase the greens and veggies.

Can I make it without fruit?

Absolutely. Skip grapes or apples and add extra celery, cucumber, or diced bell pepper for crunch without sweetness.

How can I make it more filling?

Add a scoop of cooked quinoa, farro, or brown rice to the middle layer. Avocado at serving time also adds healthy fats and satiety.

What if my dressing is too thin?

Stir in more Greek yogurt, or chill the salad for 20 minutes to let it thicken.

You can also add a small spoonful of chia seeds to absorb excess moisture.

Can I pack this for kids?

Yes. Chop everything smaller, go lighter on onion, and use apple instead of grapes if preferred. Pack nuts separately if needed for school rules.

Final Thoughts

Greek Yogurt Chicken Salad Jars make weekday lunches easy, fresh, and satisfying.

With the right layering, everything stays crisp and ready when you are. Keep the base recipe, then mix up the herbs, crunch, and extras to suit your taste. Simple to make, simple to love—exactly what meal prep should be.