Maple Balsamic Meal Prep Salad Jars
These cozy and delicious maple balsamic chicken and quinoa salad jars feature roasted sweet potatoes, chickpeas, peppery arugula, creamy goat cheese, and crunchy pepitas. The maple balsamic dressing is sweet and tangy – they’re protein-packed and perfect for fall and winter meal prep. {Gluten-Free}
Full recipe & nutrition info on Moderately Messy RD (in bio). Comment below and I will DM it to you!
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ingredients:
12 ounces cooked chicken (3 ounces per jar).
2 small sweet potatoes, cubed and roasted. Carrots, butternut squash, or even cauliflower are good substitutes!
1 cup of cooked quinoa, bulgur or farro (1/4 cup each jar).
1 cup chickpeas or white beans (1/4 cup each jar).
4 cups of arugula or chopped kale (1 cup each jar).
1/4 cup goat cheese or feta (1 tablespoon each jar).
1/4 cup pepitas or pecans (1 tablespoon each jar).
Maple Balsamic Vinegar Dressing
2 tablespoons olive oil.
1 1/2 tablespoons maple syrup.
2 tablespoons water.
1/4 cup balsamic vinegar.
1 tablespoon Dijon mustard.
1 small garlic clove, minced.
Salt and pepper, to taste.
One of the best parts about making maple balsamic meal prep salad jars is how versatile and customizable they are. In my experience, roasting the sweet potatoes brings out a natural sweetness that complements the tangy balsamic dressing beautifully. If you want to switch things up or cater to different dietary preferences, I often substitute butternut squash or roasted cauliflower for the sweet potatoes—both add unique flavors and textures. For the grain base, quinoa is a fantastic choice due to its high protein content and fluffy texture, but farro or bulgur work wonderfully well too. Each adds a different bite and a subtle nutty flavor. When it comes to greens, peppery arugula is my favorite because it balances the sweetness of the dressing and roasted veggies, but kale provides a heartier option with added nutrients. Adding legumes like chickpeas or white beans not only boosts protein but also adds creaminess and fiber, making the jars more filling and balanced. Goat cheese or feta crumbles add a lovely creamy tang that pairs perfectly with the balsamic vinegar and maple syrup dressing. Toasted pepitas or pecans provide a delightful crunch and healthy fats, which make each bite more satisfying. I prepare the maple balsamic dressing with olive oil, maple syrup, balsamic vinegar, Dijon mustard, garlic, and seasoning. Each ingredient blends to create that signature sweet-tangy flavor that coats the salad ingredients without overpowering them. For anyone interested in meal prepping for the week, assembling these jars ahead of time makes lunch a nutritious, grab-and-go option. I recommend layering the dressing at the bottom, followed by sturdier ingredients like chicken and sweet potatoes, then grains and legumes, and finally the greens and cheese on top to keep everything fresh and crisp. When ready to eat, simply shake the jar to distribute the dressing or pour it over the salad in a bowl. This recipe aligns perfectly with gluten-free diets and is packed with proteins, fibers, and healthy fats, ideal for anyone looking to maintain a balanced diet during colder months. The combination of sweet, savory, and tangy flavors makes it a favorite in my household, and I often share the recipe with friends who appreciate easy, wholesome meal prep ideas.
