Maple Balsamic Chicken and Quinoa Salad Jars {Meal Prep}

Leave a Comment / Lunch & Dinner, Meal Planning / By / July 29, 2026
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These cozy and delicious maple balsamic chicken and quinoa salad jars feature roasted sweet potatoes, chickpeas, peppery arugula, creamy goat cheese, and crunchy pepitas. The maple balsamic dressing is sweet and tangy – they’re protein-packed and perfect for fall and winter meal prep. {Gluten-Free}

A maple balsamic chicken and grain salad jar on a counter with more salad jars in the background, without a lid on it.

These veggie-loaded salad jars require a few cooked components, including quinoa, chicken, and roasted sweet potatoes, but they’re worth the effort. Take shortcuts if needed – I usually do!

With plenty of protein and fiber, these salad jars are designed to keep you full and energized throughout the afternoon.

The quinoa and chickpeas add staying power, while the peppery arugula balances the sweeter maple and roasted sweet potato flavors. The result is a salad that feels fresh and comforting at the same time.

Fully assembled maple balsamic chicken salad jars with lids on top.

Reasons to Love These Jars:

  • Balanced and filling. Each jar contains a satisfying combination of protein, fiber-rich carbohydrates, vegetables, and healthy fats.
  • Full of texture. Creamy goat cheese, tender sweet potatoes, fluffy quinoa, and crunchy pepitas keep every bite interesting.
  • Great for meal prep. Assemble four jars at once for easy lunches throughout the week.
  • Sweet and savory. Maple balsamic dressing complements the roasted sweet potatoes without making the salad overly sweet.
  • Easy to customize. Swap the quinoa for farro, use feta instead of goat cheese, or replace the pepitas with chopped pecans.
Four fully assembled meal prep salad jars on a counter before the lids are put on them.

Ingredients

Recipe makes 4 meal prep salad jars and can be customized easily without affecting the nutrition too much (see my subs).

All of the ingredients for the meal prep chicken grain salad jars with balsamic and maple dressing on a counter.
  • 12 ounces cooked chicken (3 ounces per jar).
  • 2 small sweet potatoes, cubed and roasted. Carrots, butternut squash, or even cauliflower are good substitutes!
  • 1 cup of cooked quinoa, bulgur or farro (1/4 cup each jar).
  • 1 cup chickpeas or white beans (1/4 cup each jar).
  • 4 cups of arugula or chopped kale (1 cup each jar).
  • 1/4 cup goat cheese or feta (1 tablespoon each jar).
  • 1/4 cup pepitas or pecans (1 tablespoon each jar).

Maple Balsamic Vinegar Dressing

  • 2 tablespoons olive oil.
  • 1 1/2 tablespoons maple syrup.
  • 2 tablespoons water.
  • 1/4 cup balsamic vinegar.
  • 1 tablespoon Dijon mustard.
  • 1 small garlic clove, minced.
  • Salt and pepper, to taste.
A close-up of all of the different layers in the meal prep maple balsamic salad jars.

Step-By-Step Directions

I used four 32-ounce mason jars when shooting this recipe, which was the perfect size. These colorful salad jars are perfect for preparing ahead when you need a wholesome, grab-and-go lunch waiting in the refrigerator.

It’s a cozy, fall-inspired salad that still feels light, fresh, and nutritious.

  • Cubed and raw potatoes on a sheet pan covered in aluminum foil.
  • Sweet potatoes on a sheet pan with aluminum foil after roasting.
  • Pouring the maple balsamic dressing into the first salad jar.
  • Salad jars with the dressing on the bottom, chickpeas, and then the quinoa.
  • Adding the sweet potatoes into the salad jars on a counter.
  • All of the salad jars fully assembled withoud lids on a counter.

Note: The roasted sweet potatoes will soften slightly as they sit in the refrigerator and will not stay crispy once stored in the salad jars. For the best texture, roast them until deeply browned and let them cool completely before assembling.

  1. Preheat the oven to 425°F. Peel and cut the sweet potatoes into small, bite-sized cubes. Toss with a small amount of olive oil, salt and pepper. Spread on a baking sheet and roast for 20–25 minutes, stirring halfway through, until edges are deeply browned and crisp. Let cool completely.
  2. Cook the quinoa according to the package directions. You will need 1 cup cooked quinoa. Allow it to cool before assembling the jars.
  3. Add the ingredients for the dressing to a small jar, bowl or spouted measuring cup. Whisk until combined.
  4. Chop or shred the cooked chicken. Drain and rinse the chickpeas.
  5. Assemble four jars in this order:
    • Maple balsamic dressing
    • ¼ cup chickpeas
    • 3 ounces cooked chicken
    • ¼ cup cooked quinoa
    • Roasted sweet potato (about 1/3 cup)
    • 1 tablespoon goat cheese and pepitas
    • 1 cup arugula
  6. Seal the jars and refrigerate for up to 4 days since the chicken was cooked. Keep the jars upright so the greens remain separate from the dressing.
  7. Pour the contents into a large bowl and toss well to coat everything with the dressing. Or, give the jars a shake and eat out of them with a fork!

Take shortcuts, if needed: I often use already cooked quinoa (pulled from freezer) & chicken I roasted the day prior. 

The maple balsamic chicken salad jar poured into a bowl with a fork next to a meal prep salad jar on a counter.

Roasted chickpeas would be so good in this, too, but might soften in the fridge a bit!

FAQs

What Can I Use Instead of Sweet Potatoes?

You can leave out the sweet potatoes or replace them with another roasted vegetable. Good options include butternut squash, carrots, Brussels sprouts, cauliflower, or delicata squash. Roasted apples or pears can also work if you want to keep the salad slightly sweet, although they will soften during storage like the sweet potatoes.

If you omit the sweet potatoes without replacing them, add a little more quinoa and chickpeas so the jars still feel substantial.

Will the roasted sweet potatoes stay crispy?

No, the sweet potatoes will soften slightly as they sit in the refrigerator and will not remain crispy once stored in the jars. Roast them until deeply browned and allow them to cool completely before assembling for the best possible texture.

Can I use kale instead of arugula?

Yes. Kale is sturdier and may hold up slightly better for meal prep, while arugula adds a fresh, peppery flavor that balances the sweet maple dressing and roasted sweet potatoes. Baby spinach can also be used, although it may wilt more quickly.

Can I substitute another grain for the quinoa?

Yes. Farro, brown rice, barley, or a wild rice blend would all work well. Keep in mind that farro and barley contain gluten, while quinoa and rice are naturally gluten-free.

Can I make these salad jars vegetarian?

Yes. Leave out the chicken and increase the chickpeas or white beans to make the salad more filling. You could also add baked tofu, lentils, or edamame for additional protein.

Can I use feta instead of goat cheese?

Absolutely. Feta has a firmer texture and saltier flavor, while goat cheese is softer and creamier. Both pair well with the maple balsamic dressing.

A birds-eye view of the fully assembled four meal prep salad jars without lids on them on a counter next to a bowl of pepitas.

More Healthy Meal Prep Recipes

A maple balsamic chicken and grain salad jar on a counter with more salad jars in the background, without a lid on it.

Maple Balsamic Chicken and Quinoa Salad Jars

Author: Alex Evink, MS, RD
482kcal
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Prep 15 minutes
Cook 30 minutes
Total 45 minutes
These cozy and delicious maple balsamic chicken and quinoa salad jars feature roasted sweet potatoes, chickpeas, peppery arugula, creamy goat cheese, and crunchy pepitas. The maple balsamic dressing is sweet and tangy – they're hearty, protein-packed and perfect for fall and winter meal prep. {Gluten-Free}
Servings 4 servings
Course Main Course
Cuisine American

Ingredients

  • 12 ounces cooked and diced chicken
  • 2 small sweet potatoes, cubed
  • 1 cup cooked quinoa or farro
  • 1 cup chickpeas, drained and rinsed
  • 4 cups arugula or chopped kale
  • ¼ cup goat cheese or feta
  • ¼ cup pepitas
  • 1 teaspoon olive oil or spray, for roasting potatoes
Maple Balsamic Vinegar Dressing
  • 2 tablespoons olive oil
  • 1½ tablespoons maple syrup
  • ¼ cup balsamic vinegar
  • 2 tablespoons water
  • 1 tablespoon Dijon mustard
  • 1 small garlic clove
  • Salt and pepper, to taste

Method

  1. Preheat the oven to 425°F.
  2. Peel and cut the sweet potatoes into small, bite-sized cubes. Toss with a small amount of olive oil, salt and pepper. Spread on a baking sheet and roast for 20–25 minutes, stirring halfway through, until edges are deeply browned and crisp. Let cool completely.
  3. Cook the quinoa according to the package directions. You will need 1 cup cooked quinoa. Allow it to cool before assembling the jars.
  4. Add the ingredients for the dressing to a small jar, bowl or spouted measuring cup. Whisk until combined.
  5. Chop or shred the cooked chicken. Drain and rinse the chickpeas.
  6. Assemble four jars in this order: maple balsamic dressing, ¼ cup chickpeas, 3 ounces cooked chicken, ¼ cup cooked quinoa, roasted sweet potato (about 1/3 cup), 1 tablespoon goat cheese and 1 tablespoon pepitas, and 1 cup arugula.
  7. Seal the jars and refrigerate for up to 4 days since the chicken was cooked. Keep the jars upright so the greens remain separate from the dressing.
  8. Pour the contents into a large bowl and toss well to coat everything with the dressing. Or, give the jars a shake and eat out of them with a fork!

Nutrition

Calories482kcalCarbohydrates33.9gProtein38.5gFat21gSodium450mgFiber5.6gSugar11g

Notes

Over 20% daily value of iron and vitamin A! Nutrition info is just an estimation and individual ingredients and preparation may lead to slight discrepancies.
Carrots, butternut squash, or even cauliflower are good substitutes for sweet potatoes.
Take shortcuts, if needed: I often use already cooked quinoa (pulled from freezer) & chicken I roasted the day prior. 

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I hope these recipes give you some inspiration for meal prepping an easy, high protein and fiber meal! 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.

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