Mason Jar Salad (Layering Guide + 5 Combos)

I’m coming in hot with easy meal prep ideas for lunches. A mason jar salad is such an easy way to prep salads. You’ll have them to grab and go all week. Because they last 3-5 days, meal prep becomes effortless. Below I’ve compiled five different ways to make salad in a jar. You’re going to love having these ready.

❤️ Why You’ll Love These Mason Jar Salads

• Meal Prep: An Easy and convenient way to meal prep lunches.
• Healthy: Makes eating healthy easier when you’re busy.
• Customizable: Make these with whatever ingredients you prefer.
• Long-Lasting: These meal prep mason jar salads last 3-5 days.
• Grab-and-Go: Perfect for work, travel, or busy mornings.

🍲 Ingredients

Quinoa – Quinoa can help lower your risk of many diseases. It supports gut health beautifully and aids digestion. Additionally, quinoa is naturally gluten-free for those with allergies. Because it’s packed with nutrients, it’s perfect for salad bases.

Walnuts – Walnuts are an excellent plant-based protein source. They’re rich in heart-healthy fats and antioxidants. Additionally, walnuts support brain health and reduce inflammation. So this mason jar salad becomes nutritionally complete and delicious.

🥛 Layering Order for Mason Jar Salads

The key to preventing wilted greens is proper layering:

1. Bottom: Dressing (packed first for travel safety)
2. Next: Hearty vegetables, grains, proteins
3. Then: Delicate toppings like herbs or cheese
4. Top: Greens last to stay fresh and crispy

👩‍🍳 How to Make A Green Goddess Mason Jar Salad

Step 1: Prepare your quinoa by cooking it to your preferred doneness. Set aside and cool slightly before using. This allows you to layer while the quinoa is still warm. Choose a 750ml or 26-ounce mason jar. Make sure the jar is clean and completely dry.

Step 2: Organize all of your remaining ingredients beforehand. Set each ingredient aside in small bowls. This prep makes the layering process smooth and quick. Having everything ready prevents scrambling during assembly. This is called mise en place in cooking.

Step 3: To prepare the dressing, add all ingredients to a blender. Blend on high speed until the dressing is smooth. The dressing should be creamy and pourable. Let cool slightly if the blender heated it. You can prepare dressing up to 3 days ahead.

Step 4: Pour dressing into the bottom of your jar first. The dressing prevents greens from wilting during storage. Add your quinoa on top of the dressing. Layer hearty vegetables and proteins next. These sturdy ingredients won’t get soggy. Add delicate toppings like herbs or cheese. Finally, add fresh greens on the very top. The greens stay crispy when on top. Leave about one inch of headspace at the top. This prevents the greens from getting crushed.

Step 5: Secure the jar lid tightly and refrigerate immediately. Set in the fridge until ready to enjoy. When ready to eat, shake the jar vigorously. Pour into a bowl or eat straight from the jar. Both methods work equally well.

🌿 Jar Size Guide

🥗 Five Mason Jar Salad Combos

• Mediterranean Greek Salad: Dressing → Quinoa → Cucumber, tomato, bell pepper, red onion → Capers, feta → Mixed greens
• Southwest Taco Salad: Dressing → Walnut taco meat → Tomato, avocado, cheese → Tortilla chips (store separately) → Romaine lettuce
• Zucchini Pesto Pasta Salad: Dressing → Cooked spaghetti → Zucchini, cherry tomatoes → Parmesan, hemp seeds → Spinach
• Caprese Salad: Dressing → Cherry tomatoes, mozzarella → Fresh basil, pine nuts → Mixed greens
• Harvest Salad: Dressing → Roasted chickpeas → Roasted butternut squash, cranberries, apple → Pumpkin seeds → Spinach

🗒 Tips and Tricks

• Layering Order: Dressing goes in first on the bottom always. Add hearty vegetables and grains next. Save delicate greens for the very top. This prevents wilting and soggy greens.
• Crunchy Toppings: Keep tortilla chips separate from the salad. Store in a plastic bag or container. Add right before eating for maximum crunch. Croutons also work better stored separately.
• Dressing Amount: Fill jar about one-quarter with dressing. Too much dressing makes everything soggy. Too little means flavors don’t coat well. Start with less and add more at eating time.
• Jar Preparation: Make sure jars are completely dry. Wet jars cause greens to wilt faster. Use a clean paper towel to dry inside. Store jars on the counter before packing.
• Travel Tips: Pack dressing in first for safety. The weight keeps everything stable during travel. Shake vigorously right before eating or pouring. Pour into a bowl for easier eating.
• Grain Prep: Cook quinoa, bulgur, or couscous ahead. Cool completely before layering to prevent wilting. Use about one-half cup grain per jar. Grains keep the salad filling and nutritious.
• Five-Day Shelf Life: These last up to 5 days maximum. The dressing preserves the vegetables naturally. Greens stay fresher when layered on top. Use within 3-5 days for best quality.

🗒 Substitutions

• Proteins: Use chickpeas, lentils, or tofu instead. Walnut taco meat works for plant-based diets. Grilled chicken or tuna work for omnivores. Keep protein separate from dressing if raw.
• Grains: Swap quinoa for cooked bulgur wheat. Use couscous, farro, or brown rice instead. Roasted chickpeas add protein and crunch. Choose whatever grain you prefer most.
• Vegetables: Use whatever seasonal vegetables you have. Roasted vegetables work better than raw sometimes. Hearty vegetables go near dressing on bottom. Delicate vegetables go closer to top.
• Greens: Use spinach, arugula, or mixed greens. Kale works but wilts faster than others. Romaine stays crispier longer than spinach. Choose based on how long you’ll store.
• Cheese: Use feta, goat cheese, or cheddar. For vegan, use nutritional yeast or cashew cheese. Keep cheese in a separate layer above vegetables. Cheese stays fresher when not touching dressing.
• Dressing: Use vinaigrette, ranch, or tahini-based. Lighter dressings work better for mason jars. Homemade dressing lasts longer than store-bought. Make dressing up to 3 days ahead.
• Vegetarian/Vegan: Skip meat and add extra legumes. Use dairy-free cheese alternatives for vegan. Include tofu, tempeh, or plant-based proteins. These mason jar salads work perfectly plant-based.

🍽️ Best served with

• Caesar Salad Dressing Recipe
• Farro Roasted Chicken Salad
• Roasted Chickpea Salad with Beets and Blackberry Dressing
• Roasted Beet + Salmon Salad (Blue Zone Recipe)

👝 How to Store Leftovers

Store mason jar salads in the fridge until ready. These salad-in-a-jar recipes last about 4-5 days. The dressing naturally preserves vegetables during storage. Greens stay fresher when they’re on top. Use within 3-5 days for best quality. After 5 days, greens begin to wilt. Grain-based salads last longer than leafy ones.

Storage Tips: Make sure jars have tight-sealing lids. Airtight containers prevent premature wilting. Keep crunchy toppings in a separate container. Add toppings right before eating or on the day of eating. Store on refrigerator shelves, not the door. Door storage has temperature fluctuations affecting freshness.

🤔 Common Questions

Mason Jar Salad (Layering Guide + 5 Combos) 🥗

5 from 18 votes

🥗 Stop paying for sad salad lunches! These mason jar salads last 5 days & come in 5 flavors. Meal prep game-changer, right here!

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Vegetarian

Cuisine Vegan, Mediterranean-Inspired, Vegetarian, Gluten-Free

Servings 1 Jar, 2 servings

Calories 508 kcal

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Ingredients

  

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• 1 cup quinoa cooked
• 1 cup cucumber chopped into small quarters
• 1/3 cup chickpeas
• 2 tbsp capers
• 1 tbsp pumpkin seeds
• 1 tbsp sunflower seeds
• 2 – 3 cups spinach + mixed greens
• Salt + pepper

For the Dressing:

• ½ cup Greek yogurt
• ½ cup curly parsley
• ½ cup fresh cilantro
• Small handful of fresh basil
• 1 ½ tbsp chives
• 1 ½ tsp capers
• 1 tsp dried dill
• ¾ tsp garlic powder
• 1 tbsp olive oil
• Dash of cracked pepper
• Pinch of salt
• Juice of half a lemon

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Instructions

 

• Prepare your quinoa, cooking it to your preferred doneness. Set aside, cool slightly.
• Organize the rest of your ingredients. Set aside.
• To prepare the dressing, add all of the ingredients to a blender. Blend on high until smooth.
• Stack your ingredients in a 750ml / 26oz jar and pour all of the dressing over top.
• Set in the fridge until ready to enjoy!

Video

Notes

Prepare your salad a few days in advance! It can keep in the fridge for 4 – 5 days.

To make this vegan, use dairy-free sour cream or yogurt for the dressing.

Make this salad for any potluck! It is full of incredible nutrients, and tastes delicious! It will be a huge hit.

If you want to make this salad for your whole family, simply multiply this salad by X amount of adults or by .5 for each child depending on their appetite.

Nutrition

Serving: 2 | Calories: 508kcal | Carbohydrates: 74g | Protein: 24.8g | Fat: 14.4g | Saturated Fat: 3.1g | Polyunsaturated Fat: 6g | Cholesterol: 9.3mg | Sodium: 2705.5mg | Fiber: 10.7g | Sugar: 5.7g

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