These chicken and grain salad jars are layered with edamame, crisp vegetables, crunchy cashews, and a simple homemade stir-fry sauce for a fun meal prep lunch. With multiple sources of protein and plenty of colorful plant foods, they’re substantial, satisfying, and actually exciting to eat. {Dairy-Free, Gluten-Free Friendly}
I have become obsessed with salad jars lately. You assemble them easily, shake when ready to eat, and enjoy!
This is an Asian-inspired version with a flavorful homemade sauce and a lot of competing textures that make each bite so delicious. I love to add chili crunch and just a tiny bit of kewpie mayo on top which brings it all together.
Edamame is one of my favorite additions to meal prep salads because it adds both plant-based protein and fiber without requiring any extra cooking when you use frozen shelled edamame.
I also love adding a hearty whole grain to these jars – bulgur, quinoa, or farro all work well and add extra fiber, texture, and nutrients. Enjoy!
Reasons to Love These Salad Jars
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Ingredients
This recipe makes 4 servings and is extremely customizable. It’s low carb friendly with only 15g net carbs!
If you want to keep this plant-based and increase the protein content, think about adding more cashews, more edamame, and bumping up the grain to 1/2 cup per serving instead of 1/4 cup!
A 16-32 ounce glass jar will work and you can fill any extra space with coleslaw/cabbage.
- 1-11/2 cups of cooked quinoa or preferred grain. I used bulgur but typically use quinoa for these jars. About 1/4-1/3 cup per jar.
- 2 cups of shelled edamame, divided (about 1/2 cup per serving).
- Chicken, optional (6-8 ounces total). Add to increase the protein content or keep as plant-based as is.
- 1 cup of shredded carrots, divided.
- 1-2 cups of coleslaw mix, divided. Optional, depending on jar size. If you are using larger jars, it adds volume.
- 1 cup of diced cucumbers, divided.
- 4 tablespoons cashews, divided.
- Green onion, 1/2 small bunch, diced.
- For topping: chili crunch and/or kewpie mayo.
Dressing
- ¼ cup low-sodium soy sauce
- 1 tbsp sesame oil
- 1 tbsp fresh lime juice
- 2 tbsp honey or maple syrup
- 1 tbsp rice vinegar
- 1 teaspoon of garlic or 1-2 cloves minced.
- 1 tbsp sriracha, optional
- 2–3 tbsp water
Freshness Tip
These salad jars stay fresh for up to 4 days from when the chicken and grain was cooked. If you plan to eat them 3-4 days out, cook these components the day of or the day before. Or, use frozen or rotisserie chicken for one less dish!
I like to air fryer a large batch of chicken and cook a whole pot of the grain (to freeze for later) when meal prepping these jars.
Step-By-step Directions
- Prepare the dressing. In a small bowl or jar, whisk together the dressing ingredients. Tip: use a measuring cup with a spout for easy pouring.
- Divide the dressing. Pour the dressing evenly among four wide-mouth mason jars.
- Layer the salad jars. Divide the edamame evenly among the jars, followed by the cooked grain. Add the cooked chicken, if using, then layer in the shredded carrots, diced cucumbers, and coleslaw mix.
- Add the toppings. Top each jar with 1 tablespoon of cashews or peanuts and sliced green onion.
- Store. Cover the jars tightly and refrigerate until ready to eat.
- Serve. When ready to eat, shake the jar well to distribute the dressing or pour the contents into a bowl and toss. Top with chili crunch and/or kewpie mayo, if desired.
To Store
Store these meal prep salad jars in the fridge for up to 4 days since the chicken and grain was cooked!
Tips for Success
Let the grain cool before assembling.
Make sure the quinoa, bulgur, or farro is completely cooled before adding it to the jars. Warm grains can create condensation and make the vegetables less crisp.
Don’t overfill the jars.
Depending on the size of your mason jars and whether you add chicken, you may need to slightly adjust the amount of vegetables. Leave enough room at the top to shake the jar before serving. If there is a gap after shaking the jar, add in some extra coleslaw!
Taste the sauce before dividing it among the jars.
Soy sauces vary quite a bit in saltiness, so adjust the water, honey or maple syrup, and lime juice to your preference before assembling.
That last tip is especially smart for your recipe because I really do think sauce saltiness will vary depending on whether someone uses regular soy sauce, low-sodium soy sauce, or coconut aminos.
FAQs
Can I make these salad jars without chicken?
Absolutely. The jars provide protein from edamame, grains, and cashews even without chicken. Add chicken for a higher-protein option or keep them plant-based as written.
What grain works best?
Quinoa, bulgur, and farro all work well. I personally love using a hearty grain here because it adds texture, fiber, and makes the jars feel more substantial. Use quinoa for a gluten-free option.
Can I make these gluten-free?
Yes. Use quinoa instead of bulgur or farro, and choose gluten-free tamari, certified gluten-free soy sauce, or coconut aminos for the dressing.
Can I use frozen edamame?
Yes. Frozen shelled edamame is perfect for this recipe. Prepare it according to package directions, then cool and drain well before adding it to the jars.
Can I use peanuts instead of cashews?
Yes. Chopped peanuts are an easy substitute and pair really well with the savory stir-fry-inspired sauce.
More Meal Prep Recipes Like This
- Roasted Sweet Potato Breakfast Bowls
- Apple Crisp Meal Prep Jars
- Creamy Pepperoncini Chicken Salad with Mashed Chickpeas
- Easy Customizable Shrimp and Rice Bowls
- Butternut Squash Harvest Bowls
Cashew Crunch Edamame Meal Prep Salad Jars
Ingredients
- 1-1½ cups cooked quinoa (¼-⅓ cup per jar) or preferred whole grain
- 2 cups shelled edamame or more, if omitting chicken
- 6-8 ounces cooked chicken, diced optional
- 1 cup shredded carrots
- 1 cup cucumbers, diced
- 1-2 cups purple cabbage or coleslaw mix depending on size of jar
- ¼ cup cashews or peanuts
- Diced green onions
- Chili crunch and/or kewpie mayo for topping
- ¼ cup low sodium soy sauce
- 1 tablespoons rice wine vinegar
- 1 teaspoon sesame oil
- 1 tablespoon lime juice
- 1 tablespoons sriracha
- 2 tablespoons honey or maple syrup
- 1 teaspoon garlic powder
- 3 tablespoons water
Method
- In a small bowl or jar, whisk together the dressing ingredients. Tip: use a measuring cup with a spout for easy pouring.
- Pour the dressing evenly among four wide-mouth mason jars.
- Divide the edamame evenly among the jars, followed by the cooked grain. Add the cooked chicken, if using, then layer in the shredded carrots, diced cucumbers, and coleslaw mix.
- Top each jar with 1 tablespoon of cashews or peanuts and sliced green onion.
- Cover the jars tightly and refrigerate until ready to eat.
- When ready to eat, shake the jar well to distribute the dressing or pour the contents into a bowl and toss. Top with chili crunch and/or kewpie mayo. Can add during meal prep, too.
Notes
- Store in the fridge to up to 4 days since the chicken/grain was cooked. I like to air fry chicken/cook a whole pot of the grain & freeze the rest for later. OR
- Use grains from freezer and rotisserie chicken for convenience.
- A 16-32 ounce glass jar will work and you can fill any extra space with coleslaw/cabbage.
Tried this recipe?
Let us know how it was!I hope these recipes give you some inspiration for meal prepping some fun and functional snacks! Feel free to follow along for infrequent updates and check out my FREE e-books: 5-Day High Protein and Fiber Meal Plan and 33-Page E-Book to Prioritize Your Health.