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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 429.71kcal
Carbohydrate Total 30.1g
Total Sugars 4.7g
Added Sugars 1g
Fiber 8.49g
Total Fat 22.69g
Saturated Fat 3.22g
Mono Saturated Fat 14.82g
Cholesterol 0.83mg
Sodium 496.26mg
Protein 26.43g
Potassium 884.24mg
Calcium 144.14mg
Chromium 0.27mcg
Folate 80.75mcg
Iron 3.05mg
Magnesium 93.72mg
Omega-3 1g
Omega-6 2g
Trans Fatty Acid 0.02g
Vitamin A 15000.89IU
Vitamin D 56.7IU
Vitamin B12 0.45mcg
Vitamin C 61.44mg
Vitamin E 6mg
Zinc 1.67mg
Phosphorus 320.72mg
Vitamin B3 0.97mg

© Meredith Operations Corporation. All rights reserved. Used with permission.