Go Back
+ servings
Keto Greek Salad in a jar

Keto Greek Mason Jar Salad

This Keto Greek salad in a jar is the low carb lunch recipe you’ve been waiting for. This delicious mason jar salad recipe has all of your favorite mediterean toppings to enjoy on the go! It’s filled with fresh vegetables, tangy feta cheese, and lean chicken breast to keep you full all afternoon. Make 4-5 jars on Sunday to enjoy all week for lunch!
Print Pin
Course: Salad
Cuisine: American
Keyword: greek salad in a jar, keto greek salad, mason jar salad greek
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 5
Calories: 365kcal


  • 5 32-ounce Wide Mouth Mason Jar Salads
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 1/2 teaspoon garlic powder
  • 2 4-ounce boneless skinless chicken breasts
  • 1/4 cup extra virgin olive oil
  • 1/4 cup white wine vinegar
  • 1-2 garlic cloves grated
  • 2 teaspoons dried oregano
  • 1/4 teaspoon salt
  • 1 quart cherry tomatoes halved
  • 5 mini cucumbers thickly sliced
  • 10 tablespoons pitted greek olives chopped
  • 10 tablespoons feta cheese
  • 5 cups chopped romaine lettuce


  • Preheat the oven to 400 degrees. Mix together 1/2 teaspoon of salt, 1/2 teaspoon of ground pepper, and 1/2 teaspoon of garlic powder. Sprinkle over the chicken breasts. Place the chicken breasts on a sheet pan coated with cooking spray. Bake for 25 - 30 minutes or until completely cooked and internal temperature reads 165 degrees. After the chicken is cooed set aside to cool and then cut into pieces.
  • Make the salad dressing. In a small container, wisk together the olive oil, white wine vinegar, grated garlic cloves, 1/4 teaspoon of salt, and oregano.
  • To layer the salads start with adding 2 tablespoons of dressing into the bottom of each 32-ounce mason jar. Store unused dressing in the refrigerator. Then add the tomatoes, cucumbers, olive, feta, chicken, and top with the romaine lettuce. Tighlty place the lid on and refrigerate up to 5 days.
  • When you're ready to eat dump the salad ingredients into a medium to large bowl and enjoy.




Can use store-bought dressing - Making greek dressing homemade is the best way to control that no added sugars sneak in. Primal Kitchen has a delicious keto greek dressing. If you’re not concerned about keto then any Greek or oil and vinegar dressing will pair nicely with this Greek salad. 
Add sweetener to homemade dressing - the homemade Greek dressing I’m sharing  does not include any sweetener. This makes it more on the tangy side. If you prefer to add a little sweetness you can whisk in some monk fruit, honey, or pure maple syrup. Typically, I’ll add 1-2 teaspoons of honey to balance out the vinegar in the dressing.
Add onions - onions aren’t considered keto-friendly because they are higher in carbs. 
However, red onion is a great addition to a classic greek salad so if you’re not concerned about carbs then add a few into the salad.
Add bell peppers or other vegetables. Bell peppers are not typically found in a Greek salad but if you need to add some extra bulk then throw in some chopped bell peppers.
Leave the chicken out to make it vegan. If you prefer a vegan greek salad then simply leave out the chicken. In this case, I’d recommend adding in extra vegetables or chickpeas (if not keto) to bulk up the protein of this salad.
Use a rotisserie chicken. When you don’t feel like cooking then grab a rotisserie chicken from the grocery store. Use about ¼ cup of shredded chicken per salad. 


Serving: 1salad | Calories: 365kcal | Carbohydrates: 11g | Protein: 13g | Fat: 29g | Fiber: 2g | Sugar: 3g