There’s something incredibly motivating about opening your fridge and seeing a week’s worth of balanced, high-protein lunches ready to grab and go. No stress, no boring desk meals—just fresh, flavorful fuel waiting for you. These Ultimate Meal Prep Grilled Chicken Caesar Pasta Salad Jars are exactly that kind of high protein power solution.

Inspired by the bold, savory flavors of classic Caesar salad, this upgraded version combines tender grilled chicken, perfectly cooked pasta, crisp romaine, and a creamy Greek yogurt Caesar dressing. Layered strategically in jars to stay fresh for days, this recipe transforms a beloved favorite into a portable, protein-packed meal. Whether you’re prepping for busy workdays, school lunches, or post-workout recovery, these jars truly change the lunch game.

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Why This High Protein Pasta Salad Works

This recipe is more than just convenient—it’s thoughtfully balanced.

• 35–45 grams of protein per serving

• Creamy and satisfying without being heavy

• Perfectly layered to prevent sogginess

• Ideal for 4 days of meal prep

• Balanced carbs, protein, and healthy fats

• Easy to customize

It delivers long-lasting energy and bold flavor in one smart container.

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Ingredients You’ll Need

Fresh, high-quality ingredients make this recipe shine.

For the Grilled Chicken

• 2 large chicken breasts (about 450 g)

• 1 tablespoon (15 ml) olive oil

• 1 teaspoon (5 g) garlic powder

• 1/2 teaspoon (3 g) salt

• 1/4 teaspoon (1 g) black pepper

• 1/2 teaspoon (2 g) dried oregano

For the Pasta

• 3 cups (300 g) rotini or penne pasta, uncooked

• 1/2 teaspoon (3 g) salt for boiling water

For the High Protein Caesar Dressing

• 1 cup (240 g) plain Greek yogurt

• 1/4 cup (60 g) mayonnaise

• 2 tablespoons (30 ml) fresh lemon juice

• 1 tablespoon (15 ml) olive oil

• 1 teaspoon (5 g) Dijon mustard

• 1 clove (3 g) garlic, minced

• 1/4 teaspoon (1 g) black pepper

• 1/3 cup (30 g) finely grated Parmesan cheese

For the Salad Layers

• 3 cups (180 g) chopped romaine lettuce

• 1 cup (150 g) cherry tomatoes, halved

• 1/4 cup (40 g) red onion, thinly sliced

• 1/2 cup (50 g) shaved Parmesan cheese

• 1/2 cup (50 g) whole grain croutons (optional, add before serving)

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Step-by-Step Instructions

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Add 3 cups (300 g) pasta and cook until al dente, about 8–10 minutes.

Drain and rinse briefly under cool water to stop cooking. Allow pasta to cool completely before assembling.

Cooking to al dente ensures the pasta holds its texture for several days.

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Step 2: Grill the Chicken

Preheat a grill pan or skillet over medium heat.

Rub chicken breasts with:

• 1 tablespoon (15 ml) olive oil

• 1 teaspoon (5 g) garlic powder

• 1/2 teaspoon (3 g) salt

• 1/4 teaspoon (1 g) black pepper

• 1/2 teaspoon (2 g) oregano

Cook 6–7 minutes per side until internal temperature reaches 165°F (74°C). Rest 5–10 minutes, then slice into strips.

Resting keeps the chicken juicy and flavorful.

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Step 3: Make the High Protein Caesar Dressing

In a bowl, whisk together:

• 1 cup (240 g) Greek yogurt

• 1/4 cup (60 g) mayonnaise

• 2 tablespoons (30 ml) lemon juice

• 1 tablespoon (15 ml) olive oil

• 1 teaspoon (5 g) Dijon mustard

• 1 clove (3 g) garlic

• 1/4 teaspoon (1 g) black pepper

• 1/3 cup (30 g) grated Parmesan

Whisk until smooth and creamy.

The Greek yogurt boosts protein while maintaining that signature Caesar richness.

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Step 4: Assemble the Jars

Use four 32-ounce (950 ml) mason jars.

Layer ingredients in this order:

1. 3–4 tablespoons Caesar dressing

2. Cooked pasta

3. Cherry tomatoes

4. Red onion

5. Sliced grilled chicken

6. Shaved Parmesan

7. Romaine lettuce on top

Seal tightly and refrigerate.

Keep croutons separate and add just before eating.

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How to Eat Your Salad Jar

When ready to enjoy:

• Shake the jar vigorously to distribute dressing

• Or pour contents into a bowl and toss

Layering keeps the lettuce crisp and fresh until mealtime.

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Why This Is a High Protein Power Lunch

Each jar contains:

• Lean grilled chicken

• Protein-rich Greek yogurt

• Parmesan cheese

• Balanced carbohydrates from pasta

This combination helps support muscle recovery, steady energy, and long-lasting fullness.

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Customization Ideas

Make It Even Higher in Protein

• Add an extra 1/2 cup (75 g) grilled chicken per jar

• Stir 1 tablespoon (15 g) cottage cheese into the dressing

Add More Vegetables

• 1/2 cup (75 g) diced cucumber

• 1/2 cup (75 g) shredded carrots

Make It Lighter

• Replace half the mayonnaise with additional Greek yogurt

Make It Gluten-Free

• Use gluten-free pasta and croutons

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Storage Tips

• Store sealed jars in the refrigerator for up to 4 days.

• Keep lettuce dry and layered on top.

• Add croutons just before serving.

Do not freeze, as fresh vegetables and yogurt dressing do not freeze well.

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Frequently Asked Questions

1. How much protein is in each jar?

Each serving provides approximately 35–45 grams of protein, depending on portion sizes. The combination of grilled chicken, Greek yogurt, and Parmesan makes this a powerful protein-packed meal.

2. Can I use pre-cooked chicken?

Yes. Using 3 cups (420 g) of pre-cooked shredded chicken saves time and works perfectly for meal prep. Just ensure it’s well-seasoned.

3. Will the lettuce get soggy?

Not if layered properly. Keeping dressing at the bottom and lettuce at the top prevents moisture from reaching it until you’re ready to eat.

4. Can I prepare more than 4 jars?

Absolutely. Simply double the ingredients and use additional mason jars. The recipe scales easily for larger households or longer prep cycles.

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Final Thoughts

These Ultimate Meal Prep Grilled Chicken Caesar Pasta Salad Jars High Protein Power are the perfect blend of practicality and flavor. They bring together everything you love about classic Caesar salad—creamy dressing, crisp romaine, savory Parmesan—and elevate it with hearty pasta and juicy grilled chicken.

What makes this recipe truly powerful is its ability to simplify your week. Instead of scrambling for lunch or settling for something less nutritious, you’ll have a ready-made meal that supports your energy and health goals.

The layering technique keeps everything fresh, the protein keeps you full, and the bold Caesar flavors keep you excited to dig in. It’s a smart, delicious solution for busy lifestyles and anyone looking to upgrade their meal prep routine.

Once you start prepping these high protein Caesar pasta jars, you’ll quickly realize they’re more than just lunch—they’re a weekly win.

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