keto salad jar

Keto Salad Jar

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Keto Salad Jar is perfect because one can prep them up on the weekend and relax, knowing that healthy lunches are sorted.

Delicious and portable low-carb lunches are the hardest thing to think of each week, keto or not.

Cobb Salad traditionally has avocado, but I’ve omitted it here as it is so hard to keep green and fresh. You could pack some to add if you love them a lot.

 

 

Keto Salad jar ingredients –
  • 500 g chicken breasts, skinless and boneless (1.1 lb)
  • 8 slices bacon (240 g/ 8.5 oz)
  • 1 cup cherry tomatoes, halved (150 g/ 5.3 oz)
  • 2 cups shredded lettuce or greens of choice (72 g/ 2.5 oz)
  • 4 eggs, boiled and sliced or quartered
  • 1/2 small red onion, sliced thinly (30 g/ 1.1 oz)
  • Optional: blue cheese or cubed cheddar and sliced avocado

 

Dressing for the salad jar  –
  • 1/4 cup mayonnaise (55 g/ 1.9 oz)
  • 1/4 cup full-fat Greek yoghurt (63 g/ 2.2 oz)
  • 2 tsp apple cider vinegar or lemon juice
  • 1 tsp minced garlic
  • 2 tbsp finely grated Parmesan (10 g/ 0.4 oz)

 

If you need to crisp up the bacon, preheat the oven to 180 °C/ 355 °F—season chicken and sear on both sides in an oven-proof skillet.

  1. Bake for 15-20 minutes until the internal temperature reaches 75 °C/ 165 °F. Set aside to cool.
  2. Chop the bacon roughly and fry on a skillet until crisp
  3. Slice the chicken breasts into bite-sized pieces.
  4. Add dressing ingredients into a bowl and whisk until combined—place ingredients into a 1-quart (1-L) jar in the following order.
  5. Start with the dressing and chicken pieces.
  6. Optionally, add cheese and/or avocado.
  7. Add shredded lettuce, sliced tomatoes, and bacon pieces.
  8. Top with quartered boiled eggs and red onion slices.

Tip: To boil the eggs, place them in a pot and fill with water covering them by an inch. Bring to a boil over high heat. Once the water starts boiling, please turn off the heat and cover it with a lid. Remove from the burner and keep the eggs covered in the pot for 13 minutes (10 minutes for medium-sized eggs, 15 minutes for extra-large eggs). When done, transfer to a bowl filled with ice water and let them sit for 5 minutes. To peel, remove from the ice water, and crack each egg several times on the kitchen surface. Gently peel off the shells. Fresh eggs don’t peel well. Please use eggs that you bought 7-10 days before cooking.

 

 

 

Nutritional values (per serving)

Net carbs2.8 grams
Protein45.7 grams
Fat36.1 grams
Calories531 kcal
Calories from carbs 2%, protein 35%, fat 63%
Total carbs3.7 gramsFiber0.9 gramsSugars2.1 grams saturated fat9.8 gramsSodium707 mg(31% RDA)Magnesium56 mg(14% RDA)Potassium795 mg(40% EMRWe love this recipe and we know you will too. This is as easy as it gets, so what is your excuse now? Get yourself started today, and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!
We love this recipe of keto salad jar, and we know you will too. This is as easy as it gets, so what is your excuse now? Get yourself started today, and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!

 

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