Southwest Chicken Mason Jar Salad

Southwest Chicken Mason Jar Salad

Upgrade your weekly prep with this crisp, layered low-FODMAP Southwest chicken mason jar salad that is 100% SIBO-friendly. Chopped, cooked chicken breast is layered over a tangy, creamy lime dressing made with lactose-free Greek yogurt, mayonnaise, cumin, smoked paprika, and garlic-infused olive oil. Stacked with shredded carrots, sweet canned corn, red bell peppers, cucumbers, green onion tops, cilantro, cheddar cheese, and fresh romaine, this 2-serving meal prep solution stays brilliantly crisp for days without getting soggy.

Built specifically to keep meal prep fresh and completely gut-safe, this gluten-free and low-lactose salad jar brings vibrant Tex-Mex flavor straight to your lunch routine. By using fructan-free green onion tops, garlic-infused olive oil, and carefully portioned low-FODMAP vegetable quantities—like sweet corn and red bell pepper—you can enjoy a satisfying, high-protein lunch free of bloating, gas, or IBS flare-ups. It is an essential, time-saving option for anyone adhering to a strict SIBO meal plan, managing food sensitivities, or eating clean on the go.

Yield 2
Serving Size 1 jar
Servings 2
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes

Estimated Nutrition

  • Calories: 340 kcal

  • Total Fat: 15g

    • Saturated Fat: 4.5g

    • Trans Fat: 0g

  • Cholesterol: 85mg

  • Sodium: 410mg

  • Total Carbohydrates: 14g

    • Dietary Fiber: 3g

    • Sugars: 5g

  • Protein: 37g

Ingredients

            Salad

  • 8 oz. Cooked Chicken Breast, chopped
  • 1 Cup Chopped Romaine Lettuce
  • ½ Cup Diced Cucumber
  • ½ Cup Shredded Carrots
  • ¼ Cup Diced Red Bell Pepper
  • ¼ Cup Canned Corn, drained
  • 2 tbsps. Sliced Green Onion Tops
  • 2 tbsps. Chopped Fresh Cilantro
  • ¼ Cup Shredded Cheddar Cheese

            Creamy Lime Dressing

  • ¼ Cup Lactose-free Greek Yogurt
  • 1 tbsp. Mayonnaise
  • 1 tbsp. Fresh Lime Juice
  • ½ tsp. Ground Cumin
  • ½ tsp. Smoked Paprika
  • ¼ tsp. Chili Powder
  • 1 tsp. Garlic-infused Olive Oil
  • Salt and Black Pepper, to taste

Preparation

Step 1

Whisk together all dressing ingredients.

Step 2

Divide the dressing between two mason jars.

Step 3

Add the chicken.

Step 4

Layer the carrots, corn, red bell pepper, cucumber, green onion tops, cilantro, and cheddar.

Step 5

Finish with the romaine.

Step 6

Seal and refrigerate.

Step 7

When ready to eat, shake the jar well and transfer to a bowl.

Meal Prep

Refrigerate for up to 3 days.

**All recipes are designed to be low-FODMAP when prepared in the specified serving sizes. Individual tolerance may vary.
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