Stovetop~15 minComplexity
La Scala Mason Jar Salad
This La Scala Mason Jar Salad provides 19g protein and 407 calories per serving—a lighter lunch for rest days or cut phases. Quick-preps 3 servings and travels in a jar, eliminating the need to assemble meals at work. Works as a between-meal option when your main protein has already hit its target.
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Ingredients
3 servings
- •15 oz Chickpeas, Canned, Drained
- •3 oz Salami, Dry Cured, Sliced
- •3 oz Mozzarella Cheese
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •1 Lettuce, Romaine(626g)
- •0.3 cup Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •3 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •2 tbsp Vinegar, Red Wine
- •1 tsp Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Kosher salt and pepper
Instructions
- 1Whisk together the olive oil, red wine vinegar, Dijon mustard, kosher salt, and pepper in a small bowl until emulsified, using roughly equal parts oil and vinegar with a small dash of mustard.
- 2Divide the dressing evenly among 3 large mason jars, pouring it into the bottom of each jar.
- 3Layer the drained chickpeas evenly over the dressing in each jar, followed by the salami slices, then the part-skim mozzarella, distributing each ingredient equally across all 3 jars.
- 4Sprinkle the grated Parmesan evenly over the mozzarella layer in each jar.
- 5Top each jar with the romaine lettuce, packing it loosely to fill the remaining space.
- 6Seal all 3 mason jars tightly with their lids and refrigerate for up to 3 days.
- 7Before eating, shake each jar vigorously for 10–15 seconds to distribute the dressing throughout the salad, then pour into a bowl or eat directly from the jar.
Nutrition — Per Serving
577
calories
28g
protein
35g
fat
- Carbohydrates
- 41g
- Saturated fat
- 9.8g
- Sodium
- 1353 mg
- Dietary fiber
- 13.4g
3 servings per batch · ~441g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon questions
How much protein does La Scala Mason Jar Salad have per serving?
Each serving contains 19g of protein and 407 calories with 35g fat and 4g carbs. This is a low-carb, fat-forward option that works best as a side or light meal rather than a primary protein source.
How long does La Scala Mason Jar Salad take to prep?
Quick prep yields 3 servings that layer into mason jars for grab-and-go convenience throughout the week. The container approach doubles as your storage solution.
Is La Scala Mason Jar Salad good for fat loss?
At 407 calories and only 4g carbs per serving, this supports fat loss with minimal carbohydrate density while the fat keeps you satisfied. Best paired with an additional lean protein source to reach daily protein targets.
