Healthy From Home | Friday Recipe Drop 02 | November 13, 2026
Roasted sweet potatoes, tender chicken, fresh spinach, and toasted pumpkin seeds come together with a tangy maple-Dijon dressing in this make-ahead autumn salad. A vegetarian variation uses canned chickpeas for a different combination of flavor, texture, and nutrients.
This recipe draws on familiar ingredients you may already have in your refrigerator or pantry. Leftover chicken, a sweet potato waiting to be used, or a partially opened bag of spinach can provide the starting point. The remaining ingredients are readily available at most grocery stores.
Designed for a 16-ounce wide-mouth mason jar, the salad is convenient for preparing lunch ahead of time. Both variations also offer an opportunity to explore how ingredient preparation and portion size can influence digestive comfort.
Roasted Sweet Potato Jar Salad: The Recipe
Prep time: 15 minutes, using cooked chicken
Cook time: 20–25 minutes
Total time: Approximately 40 minutes, plus cooling
Servings: 2 light lunches
Equipment: Baking sheet, mixing bowl, 2 wide-mouth 16-ounce mason jars, and a small container for the pumpkin seeds
Ingredients
For the salad
150 g raw sweet potato, peeled if desired and cut into ½-inch cubes (75 g per serving, weighed before roasting)
130 g cooked, plain chicken breast, diced or shredded (65 g per serving)
30 g fresh baby spinach
2 tablespoons shelled pumpkin seeds (pepitas), approximately 16 g
1 teaspoon olive oil, for roasting
¼ teaspoon smoked paprika
¼ teaspoon dried thyme
Salt and freshly ground black pepper, to taste
Vegetarian variation
Replace the chicken with ½ cup (approximately 84 g) canned chickpeas, drained and thoroughly rinsed, divided between the two servings.
The vegetarian version provides approximately ¼ cup (42 g) chickpeas per jar. It is a lighter meal with less protein than the chicken version. Additional food may be appropriate according to individual nutritional needs.
For the maple-Dijon dressing
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon pure maple syrup
1 teaspoon water, plus more as needed
Salt and freshly ground black pepper, to taste
For a low-FODMAP-conscious preparation, choose plain chicken and a mustard without added garlic or onion. Check packaged seasonings for these ingredients as well.
Instructions
1. Roast the sweet potatoes.
Preheat the oven to 425°F (220°C).
Cut the sweet potato into approximately ½-inch cubes and weigh out 150 g.
Toss with the olive oil, smoked paprika, dried thyme, and a little salt and pepper.
Spread the cubes in a single layer on a baking sheet. Roast for 20–25 minutes, turning halfway through, until tender and lightly browned.
Transfer the cooked sweet potatoes to a shallow container and refrigerate promptly to cool.
2. Prepare the chicken or chickpeas.
For the chicken version, use 130 g of cooked, plain chicken breast, divided between two servings.
Leftover roasted, baked, or poached chicken works well. If cooking chicken specifically for this recipe, season with salt, pepper, and herbs, and cook until the thickest part reaches 165°F (74°C).
For the vegetarian version, drain and rinse the canned chickpeas thoroughly under running water. Allow them to drain well, then pat dry.
Toss the chickpeas with a small pinch of smoked paprika, dried thyme, and black pepper, if desired.
3. Mix the maple-Dijon dressing.
Whisk together the olive oil, lemon juice, Dijon mustard, maple syrup, and water until combined.
Season with salt and pepper. Add a little more water to adjust the consistency.
The finished dressing should be tangy, lightly sweet, and easy to pour.
4. Prepare the spinach and pumpkin seeds.
Wash the spinach under cool running water, if it is not already prewashed and ready to eat, and dry thoroughly.
For additional flavor, toast the pumpkin seeds in a dry skillet over medium-low heat, stirring frequently until fragrant. Remove from the skillet and allow them to cool.
5. Assemble the mason jar salads.
Once the cooked ingredients are chilled, divide the ingredients between two clean, 16-ounce wide-mouth mason jars.
Layer each jar in the following order:
Half the maple-Dijon dressing
Half the roasted sweet potatoes
65 g cooked chicken breast or 42 g drained and rinsed canned chickpeas
Approximately 15 g baby spinach
Pack the pumpkin seeds separately and add them when serving to preserve their crunch.
Keep the spinach loosely packed. The exact fit will depend on the size of the sweet potato cubes and the volume of the other ingredients. A larger container can accommodate additional greens or a more substantial portion.
6. Serve.
Empty the jar into a bowl, toss the ingredients with the dressing, and finish with the toasted pumpkin seeds.
For a salad eaten directly from the jar, leave sufficient space for mixing. You can also pack the dressing separately and add it immediately before eating.
Why These Ingredients Work Together
Roasting concentrates the sweet potato's flavor as moisture evaporates and its surface develops lightly browned edges. The tender pieces pair well with the savory chicken or the mild, nutty flavor of chickpeas.
Fresh spinach contributes a softer texture, while pumpkin seeds provide crunch. The maple-Dijon dressing brings acidity from lemon juice, sharpness from mustard, and a little sweetness from maple syrup.
Each ingredient also contributes to the nutritional composition of the salad:
Sweet potatoes provide carbohydrates, dietary fiber, and carotenoids, including beta-carotene, which the body can convert into vitamin A.
Chicken breast provides protein needed for the maintenance and repair of body tissues.
Chickpeas contribute plant protein, dietary fiber, and minerals, including iron. They also contain folate.
Spinach supplies folate, vitamin K, and carotenoids.
Pumpkin seeds provide unsaturated fats, protein, and minerals, including magnesium.
Olive oil contributes primarily monounsaturated fats.
The chicken and chickpea versions have different nutritional profiles. Chicken supplies substantially more protein at the quantities used here, while chickpeas contribute additional fiber and fermentable carbohydrates.
Both preparations are modest lunch portions. Serving them alongside another food or adjusting the ingredients can help accommodate different appetites and nutritional needs.
Chicken or Chickpeas: What About Digestive Comfort?
The choice between chicken and chickpeas can also affect how a meal is tolerated.
Chickpeas contain carbohydrates that are fermented by intestinal bacteria. This process produces gas and may contribute to bloating or abdominal discomfort in susceptible individuals.
Chicken contains negligible fermentable carbohydrates, making it a useful protein choice for people limiting these substances.
The sweet potato portion also deserves consideration because sweet potatoes contain mannitol, a fermentable sugar alcohol.
These differences introduce a useful concept in gastrointestinal nutrition: the amount of a food consumed and the way it is prepared can influence digestive tolerance.
What Are FODMAPs?
FODMAPs are a group of fermentable carbohydrates found in many foods. The acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
Certain FODMAPs are poorly absorbed in the small intestine. Depending on the carbohydrate, they can increase water in the intestine and undergo fermentation by bacteria in the large intestine.
For some people, particularly those with irritable bowel syndrome (IBS), these processes can contribute to gas, bloating, abdominal pain, and changes in bowel habits.
The response varies according to the type and quantity of carbohydrate consumed, individual gastrointestinal sensitivity, and other factors affecting digestion.
Why the Sweet Potato Portion Is Measured
Sweet potatoes contain mannitol, a sugar alcohol belonging to the polyol group.
Monash University has identified a 75 g serving of sweet potato as low FODMAP, with larger servings contributing greater amounts of mannitol.
This recipe uses 75 g of raw sweet potato per serving as a practical reference. Weighing it before roasting provides a consistent starting quantity, since roasting reduces the weight of the vegetable through moisture loss.
The Monash serving guidance is based on tested food samples, and results can vary with the food and its preparation. People following a structured low-FODMAP diet should consult the current Monash FODMAP app for the appropriate serving.
Why Canned Chickpeas May Be Easier to Tolerate
Chickpeas contain galacto-oligosaccharides (GOS), a group of fermentable carbohydrates that can contribute to gas production in the large intestine.
Their preparation affects the amount of GOS consumed.
During canning, some of these water-soluble carbohydrates move into the surrounding liquid. Draining and rinsing canned chickpeas removes that liquid and reduces the amount of GOS remaining in the portion.
Monash University has identified ¼ cup (approximately 42 g) of canned, drained chickpeas as a low-FODMAP serving in its published guidance.
This is the quantity used in the vegetarian variation.
For the vegetarian version, both the chickpea and sweet potato portions matter. Their combined FODMAP contribution, along with the rest of the meal, should be considered when following a therapeutic low-FODMAP diet.
How Does a Low-FODMAP Diet Work?
A low-FODMAP diet is a structured dietary intervention used to help manage certain gastrointestinal symptoms, including bloating, abdominal pain, excessive gas, and changes in bowel habits.
It has been studied most extensively in irritable bowel syndrome (IBS), with additional clinical applications and emerging research involving other disorders of gut-brain interaction and persistent gastrointestinal symptoms in selected patients with other digestive conditions.
The approach generally involves three stages:
FODMAP reduction: A temporary period of reducing higher-FODMAP foods, commonly lasting 2–6 weeks.
Reintroduction: Systematically testing different FODMAP groups to identify individual tolerance.
Personalization: Developing a long-term eating pattern that incorporates tolerated foods and portions.
The suitability of this approach depends on the individual's symptoms, medical history, nutritional status, and underlying conditions. A registered dietitian experienced in gastrointestinal nutrition can help guide the process and maintain nutritional adequacy.
Before making significant dietary changes or adopting a new dietary approach, discuss your plans with your doctor or a registered dietitian. They can help you consider your medical history, nutritional needs, and health goals to determine an appropriate approach for your circumstances.
If you'd like to speak with a healthcare provider at Colorado Naturopathic House Calls about dietary changes, digestive health, or other health-related questions, you're welcome to schedule an appointment using the booking link in the navigation bar above.
Start With What's Already in Your Kitchen
Before preparing this recipe, take a look at what you have available.
Leftover chicken from dinner can become the protein for the following day's lunch. A sweet potato can be roasted while the oven is in use for another meal. An open bag of spinach can be divided between salads, eggs, soups, or other dishes.
Canned chickpeas are a convenient pantry ingredient for the vegetarian variation. The remaining chickpeas can be refrigerated for another meal or frozen in a suitable container for later use.
The dressing also draws on versatile ingredients. Olive oil, mustard, lemon juice, and maple syrup can be combined in different proportions for other salads or roasted vegetables.
When shopping, consider the quantities you'll use over the next several days, particularly for perishable ingredients. Planning around the food already available can help limit waste and unnecessary purchases.
Preparing Lunches Ahead
The roasted sweet potatoes and cooked chicken can be prepared as part of a larger cooking session.
Refrigerate the cooked ingredients promptly in shallow containers. Once chilled, portion them into jars with the fresh spinach and dressing.
For the chickpea version, drain and rinse the chickpeas when preparing the jars. Refrigerate any remaining chickpeas in a covered food-storage container.
You can toast the pumpkin seeds in advance if you’re using raw seeds (monitor closely so they don’t burn) and store them separately.
For the freshest spinach texture, keep the greens dry and positioned above the other ingredients. Packing the dressing separately can help maintain the texture when preparing salads several days ahead.
If following a low-FODMAP eating pattern, measure the sweet potato and chickpea portions individually before assembling the jars.
Ways to Adapt the Recipe
The basic combination offers several possibilities depending on your preferences and available ingredients:
Try another protein. Plain roasted turkey or hard-boiled eggs pair well with the sweet potatoes and dressing.
Change the greens. Baby kale or another suitable leafy green can provide a different texture.
Add vegetables. Shredded carrots bring additional color and crunch.
Use fresh herbs. Parsley, chives, or lemon zest can add flavor to the dressing or finished salad.
Adjust the serving. Additional chicken or other foods can make the meal more substantial. The chickpea variation may benefit from an additional protein source, depending on your needs.
For a structured low-FODMAP diet, check the appropriate portions and ingredients of any substitutions.
Food Safety and Storage
Proper handling helps keep prepared salads safe to eat:
Chicken: Cook raw poultry to an internal temperature of 165°F (74°C), measured with a food thermometer.
Cross-contamination: Keep raw chicken and its juices separate from fresh produce and ready-to-eat foods. Wash hands, utensils, and food preparation surfaces thoroughly after handling raw poultry.
Cooling: Refrigerate cooked ingredients promptly in shallow containers. Small portions of hot food can be placed directly in the refrigerator.
Refrigeration: Store prepared salads at 40°F (4°C) or below.
Storage time: Refrigerated cooked chicken and chicken salads should be used within 3–4 days. Count the storage period from when the chicken was originally cooked.
Chickpeas: Transfer unused canned chickpeas to a covered food-storage container and refrigerate promptly. Follow the manufacturer's storage guidance.
Room temperature: Refrigerate perishable foods within two hours, or within one hour when the surrounding temperature exceeds 90°F (32°C).
Transport: Carry the jars in an insulated lunch bag with cold packs when refrigeration is unavailable.
Serving: Enjoy the salad cold. If warming the chicken or sweet potatoes, remove them from the jar and reheat leftovers separately to 165°F (74°C) before combining with the fresh ingredients.
Allergies and dietary considerations: Check packaged ingredients for allergens and ingredients that may affect individual dietary needs. Mustard can cause allergic reactions in susceptible individuals.
Bringing It Together
A sweet potato, some cooked chicken or a can of chickpeas, and a handful of greens can provide the foundation for lunch the following day.
The maple-Dijon dressing and toasted pumpkin seeds bring the ingredients together, while the jar makes the salad convenient to store and transport.
Keep the combination in mind when planning meals or looking for ways to use ingredients already in the kitchen. It offers a practical starting point for a lunch you can prepare ahead and adapt throughout the autumn and winter seasons.
References
USDA Food Safety and Inspection Service. Safe Minimum Internal Temperatures and Leftovers and Food Safety.
National Institutes of Health, Office of Dietary Supplements. Vitamin A and Carotenoids.
National Institutes of Health, Office of Dietary Supplements. Magnesium
Healthy From Home is an educational series from Colorado Naturopathic House Calls. Information provided is for general education and does not replace individualized medical or nutrition advice.
