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.



  • 3 cups bite-sized pieces chopped kale

  • 2 tablespoons honey-mustard vinaigrette (see associated recipe)

  • 1 2.5-ounce pouch tuna in water

  • ½ cup rinsed canned chickpeas

  • 1 carrot, peeled and shredded


  1. Toss kale and dressing in a bowl, then tranfer to a 1-quart mason jar. Top with tuna, chickpeas and carrot. Screw lid onto the jar and refrigerate for up to 2 days.

  2. To serve, empty the jar contents into a bowl and toss to combine the salad ingredients with the dressed kale.

To make ahead

Refrigerate for up to 2 days.


1-quart mason jar

Associated Recipe

Honey-Mustard Vinaigrette

Nutrition Facts (per serving)

430 Calories
23g Fat
30g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 1
Calories 430
% Daily Value *
Total Carbohydrate 30g 11%
Dietary Fiber 9g 30%
Total Sugars 5g
Added Sugars 1g 2%
Protein 26g 53%
Total Fat 23g 29%
Saturated Fat 3g 16%
Vitamin A 15001IU 300%
Vitamin C 61mg 68%
Folate 181mcg 45%
Sodium 496mg 22%
Calcium 144mg 11%
Iron 3mg 17%
Magnesium 94mg 22%
Potassium 884mg 19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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