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Mason Jar Power Salad with Chickpeas & Tuna

Mason Jar Power Salad with Chickpeas & Tuna

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.


Honey-Mustard Vinaigrette

  • 1 clove garlic, minced
  • 1 tablespoon white-wine vinegar
  • 1 ½ teaspoons Dijon mustard (coarse or smooth)
  • ½ teaspoon honey
  • ⅛ teaspoon salt
  • Freshly ground pepper to taste
  • ⅓ cup extra-virgin olive oil or canola oil


  • 3 cups bite-sized pieces chopped kale
  • 1 2.5-ounce pouch tuna in water
  • ½ cup canned chickpeas, rinsed
  • 1 medium carrot, shredded


  • To prepare the vinaigrette, whisk garlic, vinegar, mustard, honey, salt and pepper in a small bowl. Slowly whisk in oil. (Makes ½ cup.)
  • To assemble the salad, toss kale and 2 tablespoons of the vinaigrette in a bowl, then transfer to a 1-quart mason jar. Top with tuna, chickpeas and carrot. Screw lid onto the jar and refrigerate for up to 2 days.
  • To serve, empty the jar contents into a bowl and toss to combine the salad ingredients with the dressed kale.


  • Refrigerate for up to 2 days.
  • 1-quart mason jar

AUTHOR Katie Webster
BRAND EatingWell

YIELD 1 serving
ACTIVE TIME 10 minutes
TOTAL TIME 10 minutes


Per serving 430 Calories
Total Fat 23 g
Saturated Fat 3 g
Mono Saturated Fat 15 g
Cholesterol 30 mg
Sodium 496 mg
Fiber 8 g
Protein 26 g
Potassium 884 mg
Added Sugars 1 g
Total Sugars 5 g
Calcium 144 mg
Folate 81 mcg
Omega-3 1 g
Omega-6 2 g
Vitamin B12 1 mcg
Vitamin E 6 mg
Zinc 2 mg
Vitamin B3 6 mg
Carbohydrate Servings 2

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