Ingredient Fish & Seafood Fish Tuna Mason Jar Power Salad with Chickpeas & Tuna 4.6 (19) 17 Reviews This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the kale with dressing and then letting it stand in the jar softens it enough that you don't need to massage or cook it to make it tender. By Katie Webster Katie Webster Katie Webster is a recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade. EatingWell's Editorial Guidelines Updated on September 28, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Prep Time: 5 mins Total Time: 5 mins Servings: 1 Yield: 4 cups Nutrition Profile: Gut Healthy Anti-Inflammatory Mediterranean Diet Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium High Blood Pressure Soy-Free High-Fiber Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts This protein-packed power salad takes just five minutes to make.Kale and chickpeas add plenty of fiber to the jar.The honey-mustard vinaigrette softens the kale without needing to massage it. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 1 servings See More 3 cups bite-sized pieces chopped kale 2 tablespoons honey-mustard vinaigrette 1 2.5-ounce pouch tuna in water ½ cup rinsed canned chickpeas 1 carrot, peeled and shredded Directions Toss kale and dressing in a bowl, then tranfer to a 1-quart mason jar. Top with tuna, chickpeas and carrot. Screw lid onto the jar and refrigerate for up to 2 days. To serve, empty the jar contents into a bowl and toss to combine the salad ingredients with the dressed kale. To make ahead Refrigerate for up to 2 days. Equipment 1-quart mason jar Originally appeared: EatingWell.com, March 2018 Save Rate Print Nutrition Facts (per serving) 430 Calories 23g Fat 30g Carbs 26g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 4 cups Calories 430 % Daily Value * Total Carbohydrate 30g 11% Dietary Fiber 9g 30% Total Sugars 5g Added Sugars 1g 2% Protein 26g 53% Total Fat 23g 29% Saturated Fat 3g 16% Vitamin A 15001IU 300% Vitamin C 61mg 68% Folate 181mcg 45% Sodium 496mg 22% Calcium 144mg 11% Iron 3mg 17% Magnesium 94mg 22% Potassium 884mg 19% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.