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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.


1 serving

Prep Time

10 minutes

Total Time

10 minutes


Honey-Mustard Vinaigrette

  • 1clove garlic, minced
  • 1tablespoon white-wine vinegar
  • 1 1/2teaspoons Dijon mustard (coarse or smooth)
  • 1/2teaspoon honey
  • 1/8teaspoon salt
  • Freshly ground pepper to taste
  • 1/3cup extra-virgin olive oil or canola oil


  • 3cups bite-sized pieces chopped kale
  • 12.5-ounce pouch tuna in water
  • 1/2cup canned chickpeas, rinsed
  • 1medium carrot, shredded


  1. To prepare the vinaigrette, whisk garlic, vinegar, mustard, honey, salt and pepper in a small bowl. Slowly whisk in oil. (Makes 1/2 cup.)
  2. 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.
  3. 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

Nutrition Facts

Per serving (recipe makes 1 serving)

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