Mason Jar Salad Recipes - 3 Easy, Customizable Ideas
If you’re looking for a few mason jar salad recipes that are quick, fresh, and perfect for meal prep, this one checks all the boxes. Simply layer your favorite ingredients—crisp veggies, hearty grains, lean protein, and flavorful dressing into a mason jar for a meal prep-ready, grab-and-go lunch. These mason jar salads are completely customizable too, so you can mix and match flavors so you never get bored.
Ingredients
- 2 to 4 tablespoons dressing or sauce of your choice, (balsamic vinaigrette, tahini lemon, sesame ginger, Greek yogurt ranch, red wine vinaigrette, honey mustard, avocado lime, green goddess, hummus, lime juice, salsa, or pesto)
- 1/2 to 1 cup chopped vegetables or fruit of your choice, (cucumbers, bell peppers, cherry tomatoes, carrots, shredded cabbage, radishes, red onion, corn, avocado, roasted sweet potato, apples, strawberries, blueberries, grapes, or mango)
- Optional: 1/2 cup cooked grains of your choice, (quinoa, brown rice, farro, couscous, barley, wild rice, bulgur, orzo, whole wheat pasta, or sorghum)
- 1/2 cup protein of your choice, (grilled chicken, chickpeas, black beans, lentils, tuna, salmon, tofu, tempeh, hard-boiled eggs, steak, chopped turkey, or edamame)
- 1 to 2 cups leafy greens of your choice, packed (chopped romaine, baby spinach, arugula, mixed greens, kale, butter lettuce, spring mix, little gem, baby Swiss chard, or shredded cabbage)
- Optional: 2 to 4 tablespoons toppings of your choice, (diced avocado, chopped nuts, pumpkin seeds, sliced olives, crumbled feta, crumbled goat cheese, shredded cheddar cheese, shaved Parmesan, etc.)
Instructions
- In a 24 to 32-ounce mason jar, layer the ingredients in the following order: - Dressing - Vegetables or fruit - Optional grains - Protein - Leafy greens - Optional toppings
- When ready to eat, shake the jar to distribute the dressing or pour everything into a bowl and toss. Enjoy!
Notes
Flavor Combos We Love:
- Balsamic Berry Goat Cheese Salad Ingredients: 2 to 3 tablespoons balsamic vinaigrette + 1/4 cup sliced cucumber + 1/4 cup thinly sliced red onion + 1/2 cup fresh strawberries or blueberries + 1/2 cup cooked farro + 1/2 cup grilled chicken pieces + 1 to 2 cups mixed greens + 2 tablespoons crumbled goat cheese + 2 tablespoons chopped walnuts
- Asian-Inspired Edamame Salad Ingredients: 3 tablespoons sesame ginger dressing + 1/2 cup chopped cucumber + 1/4 cup diced red bell pepper + 1/4 cup shredded carrots + 1/2 cup cooked brown rice + 1/2 cup shelled edamame + 1 to 2 cups baby spinach + 2 tablespoons chopped peanuts + 1 tablespoon sliced green onions + 1 tablespoon chopped cilantro
- Southwest Quinoa Salad Yield: 3 tablespoons salsa mixed with 1 tablespoon lime juice + 1/2 cup diced bell peppers + 1/2 cup corn + 1/2 cup cooked quinoa + 1/2 cup black beans + 1 to 2 cups chopped romaine + 2 tablespoons shredded Mexican blend cheese + 1/4 diced avocado
- Mediterranean Chickpea Salad Yield: 3 tablespoons red wine vinaigrette + ½ cup diced cucumber + ¼ cup diced red onion + ½ cup canned chickpeas + ¼ cup crumbled feta cheese + ¼ cup sliced kalamata olives + 1 to 2 cups chopped romaine or baby spinach
Nutrition
Serving: 1servingCalories: 461kcalCarbohydrates: 34gProtein: 36gFat: 22gSaturated Fat: 5gCholesterol: 97mgSodium: 474mgPotassium: 834mgFiber: 7gSugar: 2gCalcium: 96mgIron: 1mg
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