3 min read/ 478 words
This taco salad in a mason jar is perfect for gut-friendly meal prep—high in fiber, protein-packed, and no microwave required. Easy, fresh, and great for on-the-go lunches!
This mason jar taco salad is perfect for busy summer days when you need something fresh, satisfying, and gut-friendly—no microwave required.
It layers all your favorite taco salad fixings into a grab-and-go lunch that won’t leave you feeling sluggish or bloated.
Bonus: it’s easy to prep ahead and totally customizable!
Table of Contents
Why You’ll Love This Taco Salad
Meal prep magic: Stays fresh in the fridge for days—just grab and go.
No microwave needed: Perfect for work lunches, travel days, or beach picnics.
Gut-friendly ingredients: Full of fiber, lean protein, and light on the gut drama.
Customizable: Dairy-free? Add your own twist. Want crunch? Toss in chips or seeds.
Actually satisfying: You won’t be hungry 30 minutes later—we promise.
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What Makes It Gut-Friendly?
This isn’t your average snack mix.
Here’s what makes this one gut-healthy:
✔️Leafy greens and fiber-rich veggies support digestion and feed your good gut bugs.
✔️Lean ground chicken gives you protein without the heaviness.
✔️Greek yogurt-lime dressing adds probiotics and creaminess—no sketchy oils or dairy overload.
✔️Corn and tomatoes provide prebiotic fiber and hydration support.
How to Customize Your Trail Mix
This taco salad is easy to change up depending on what you’re in the mood for:
- Swap the protein: Use ground turkey, grass-fed beef, shredded chicken, or black beans for a plant-based option.
- Change up the veggies: Add cucumber, zucchini ribbons, shredded Brussels sprouts, or roasted sweet potato cubes.
- Make it dairy-free: Use a dairy-free yogurt for the dressing or sub with guacamole or an olive oil-lime vinaigrette.
- Spice it up: Add sliced jalapeños, hot sauce, or a dash of chipotle powder to the dressing or meat.
- Add crunch: Toss in roasted chickpeas, pepitas, or a few crushed Siete chips or gluten-free tortilla strips.
- Boost the fiber: Sprinkle in hemp seeds, ground flax, or a spoonful of salsa with beans or lentils.
- Switch the greens: Try baby kale, arugula, cabbage slaw mix, or butter lettuce for a different texture and flavor.
Make it your way, and it will soon become a regular on your menu rotation.
Taco Salad in a Mason Jar (Meal Prep-Friendly + Gut-Loving)
Course: Lunch, DinnerCuisine: MexicanDifficulty: Easy2
servings20
minutesThis gut-friendly taco salad is layered with lean protein, fresh veggies, and a creamy lime yogurt dressing—all packed into a mason jar for a no-microwave lunch that travels well and tastes amazing. Perfect for busy summer days or make-ahead lunches!
Ingredients
1/2 lb ground chicken
1 tsp avocado oil
1 tsp chili powder
1/2 tsp cumin
1/2 tsp smoked paprika
Salt to taste
1 cup organic corn
1 cup cherry tomatoes, halved
1/2 red bell pepper, chopped
2 cups chopped romaine or leafy greens
1/2 cup canned black beans, drained
1/4 avocado, cubed (add the day you eat, if possible)
2 tbsp, chopped cilantro
10 tortilla chips, to add to the top
- For the dressing:
1/3 cup plain Greek yogurt
Juice of 1 lime
1 tsp garlic infused olive oil
1 tsp honey or maple syrup
Pinch of salt
Instructions
- Cook the chicken: Heat avocado oil in a skillet over medium heat. Add ground chicken and seasonings. Cook until browned and cooked through. Let cool.
- Make the dressing: Whisk together all dressing ingredients in a small bowl or jar.
- Assemble: In two 16 oz mason jars, layer in this order starting with the greens up to the dressing:
2–3 tbsp dressing
Corn
Tomatoes
Bell pepper
Cooked chicken
Beans
Greens - Seal and refrigerate: Store up to 3 days. Add avocado and optional toppings right before eating.
- To serve: Shake it up or pour into a bowl to mix everything together.
- Top: with avocado and crushed tortilla chips.
Notes
- Tips for Success
✔ Let the chicken cool before layering to avoid wilting the greens.
✔ If packing for more than one day out, store avocado separately to avoid browning.
✔ Want it dairy-free? Use a plant-based yogurt
Serving Suggestions/Pairings
Serve with a sparkling water, mocktail, or fresh limeade.
Storage Tips
Best eaten within 2–3 days. Keep upright in the fridge. Add crunchy toppings and avocado the day of to keep things crisp and fresh.
Make It and Share It
Try this taco salad for your next no-microwave lunch and see just how easy gut-friendly eating can be—without giving up flavor or fun.
If you make this dish, don’t forget to share your version with me – snap a pic and tag me! (@paininthegutonline on Insta) Let’s spread the love for simple, healthy snacks!
Looking for refreshing gut-friendly meal ideas? Check out our recipes page for more ideas.
