Mason Jar Chicken Caesar Salad: Layered, Crunchy, Ready to Flex

You know that 3 p.m. hunger that turns you into a gremlin? This kills it.

We’re talking crisp Romaine, juicy chicken, sharp Parm, and a garlicky Caesar that doesn’t drown your day—or your macros. Built in a mason jar, it stays fresh, crunchy, and ridiculously portable.

Meal prep you’ll actually want to eat? That’s this.

Stack it once, thank yourself all week.

What Makes This Irresistible

This isn’t a soggy desk salad; it’s engineered for texture and flavor. Dressing at the bottom keeps everything crisp, while hearty ingredients form a moisture barrier.

The result? A big forkful of crunch, salt, tang, and protein that hits like your favorite restaurant Caesar—minus the wait and the side-eye from your wallet.

One jar, no mess, major payoff.

Servings, Prep time, Cooking time, Calories

Servings: 4 mason jars (quart-size) or 6 smaller jars (pint-size)
Prep Time: 20 minutes
Cooking Time: 12–15 minutes (for chicken)
Approx. Calories: 480 per quart-sized jar (varies with croutons and dressing)

All You’ll Need

For the salad:

4 cups chopped Romaine hearts (about 2 large heads), very dry
1.5 lbs cooked chicken breast, diced or shredded
1 cup cherry tomatoes, halved (optional but great color)
1 cup crunchy croutons (sourdough or whole grain)
1/2 cup shaved or grated Parmesan
1/4 small red onion, thinly sliced (optional)
Freshly cracked black pepper

For the Caesar dressing (lighter, punchy):

1/3 cup plain Greek yogurt (2% or whole)
3 tbsp mayonnaise
2 tbsp freshly grated Parmesan
2 tsp Dijon mustard
1–2 anchovy fillets or 1 tsp anchovy paste (optional but clutch)
1 small garlic clove, grated
2 tbsp lemon juice
1 tsp Worcestershire sauce
2–3 tbsp extra-virgin olive oil
Salt and black pepper to taste

For the chicken (if cooking fresh):

1.5 lbs chicken breast
1 tbsp olive oil
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp garlic powder

Let’s Get Cooking – Instructions

Cook the chicken. Heat a skillet over medium-high.
Season chicken with salt, pepper, and garlic powder. Add olive oil, then sear 5–6 minutes per side until cooked through (165°F).
Rest 5 minutes, then dice or shred.
Make the dressing. Whisk yogurt, mayo, Parmesan, Dijon, anchovy, garlic, lemon, Worcestershire, and olive oil. Season to taste.
It should be tangy, salty, and a little thick—perfect for clinging to lettuce.
Prep the greens. Wash and thoroughly dry your Romaine. Water is the enemy of crunch.
Pat dry or spin like you mean it.
Layer the jars. In quart-size jars, add 3–4 tablespoons of dressing first. Then layer in this order: tomatoes and onion, chicken, Parmesan, croutons, and finally Romaine.
Crack black pepper over the top.
Seal and chill. Tighten lids and refrigerate. These hold beautifully for 3–4 days without turning into salad soup.
Serve. When ready to eat, shake the jar vigorously to coat, or dump into a big bowl and toss like a pro.
Add extra lemon if you’re feeling zesty.

Preservation Guide

Fridge life: 3–4 days if layered correctly (dressing at bottom, lettuce at top).
Keep it dry: Make sure lettuce is completely dry. Damp leaves wilt fast, and we’re not doing sad salad.
Crouton strategy: For max crunch, add croutons in a small bag and toss in at serving.
If kept above lettuce, they’ll still be decent for 1–2 days.
Chicken safety: Use cooked chicken within 4 days. If using rotisserie chicken, peel off skin to prevent greasy residue over time.
Dressing: Store extra in a jar up to 1 week.
Shake before use.

Why This Recipe Rocks

Portability: No leaks, no fuss. Throw it in a bag and feel smug about your life choices.
Texture discipline: Layering keeps crunch where it belongs—on your fork, not in your memories.
Macros that matter: High protein, balanced fats, and greens that pull their weight.
Customizable: Keto?
Ditch croutons. Extra calories?
Add avocado. Gluten-free?
Use GF croutons or toasted chickpeas.

Nutrition Stats

Per quart-size jar (estimate, will vary by brand and portion):

Calories: ~480
Protein: ~42g
Carbs: ~22g (croutons + tomatoes), can drop to ~10g without croutons
Fat: ~24g
Fiber: ~4g
Sodium: Moderate-high (Caesar is salty by nature—season to taste)

Recipe Mistakes to Avoid

Putting lettuce near the dressing. Fast track to wilt city. Keep it on top, always.
Skipping the drying step. Wet lettuce dilutes the dressing and wrecks texture.
Dry thoroughly—no shortcuts.
Overloading dressing. Caesar is bold; a little goes a long way. Add more later if you must.
Warm chicken in the jar. It steams the greens.
Let it cool before layering.
Using powdered Parmesan only. Fresh shaved Parm gives the punch and texture you want. Pre-grated can be fine, but choose quality.

Variations You Can Try

Grilled Chicken Caesar: Grill breasts for smoky flavor; add charred lemon wedges.
Kale Caesar: Swap in chopped Tuscan kale.
Massage with a teaspoon of olive oil for tenderness.
Southwest Twist: Add roasted corn, avocado, and a pinch of chili powder to the dressing. Lime wedge on top, because yes.
Protein Boost: Double chicken or add crispy chickpeas for crunch without croutons.
Pescatarian: Use grilled shrimp or tinned tuna in olive oil.
Shockingly good, FYI.
Crouton Upgrade: Homemade sourdough croutons with garlic and olive oil. Game changer.

FAQ

Can I make this without anchovies?

Yes.

The umami will be softer, but you can compensate with a bit more Worcestershire and Parmesan. Or use a splash of fish sauce for stealth umami.

What size mason jar should I use?

Quart-size (32 oz) jars are ideal for a full meal.

Pint-size (16 oz) works for lighter portions or sides. The layering logic stays the same.

How do I keep the croutons crunchy?

Place them high in the jar above the cheese and chicken, or pack them separately and add at serving.

If they touch dressing, they’re toast—literally and unfortunately.

Is store-bought dressing fine?

Absolutely. Choose a high-quality Caesar with real cheese and anchovy if possible.

Start with less and build up to taste—some brands are salt bombs.

Can I use rotisserie chicken?

Yes, it’s a time-saver. Remove skin and shred the meat; let it cool before layering to avoid steam-related sogginess.

How long will the salad stay fresh?

Up to 4 days when layered correctly and refrigerated.

After that, the lettuce starts plotting revenge.

Gluten-free option?

Use gluten-free croutons, toasted nuts, or roasted chickpeas. Everything else is naturally GF—just check dressing labels.

Chef’s Notes

Salt smart: Caesar components bring salt.
Taste before adding more or you’ll cross the line from craveable to “why am I thirsty for three hours?”
Lemon love: A quick squeeze of fresh lemon right before eating wakes up all the flavors like a light switch.
Parmesan texture: Mix shaved for drama and grated for distribution. You get both ribbons and flavor confetti—win-win.
Batch efficiency: Cook and cube chicken in bulk, portion into jars, and keep a small container of dressing on the side if you like adjusting day-of.
Temperature tip: Slightly chilled is best.
Too cold mutes flavor; let the jar sit 5 minutes before eating for peak taste.