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Mason Jar Salad Recipes (4-Ways)

Name: Green Goddess Mason Jar Salad Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 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; 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

Last Updated: October 25, 2022

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Prep

10 minutes

Cook

15 minutes

Yield

1 Jar, 2 servings

These easy mason jar salad recipes are perfect for meal prep. I've created four different ways you can whip them up to have healthy lunches all week long.

I’m coming in hot with some easy, meal prep ideas for your lunches this week. A mason jar salad is such an easy way to prep a delicious salad so you have them to grab and go for a fast, healthy lunch all week. Below I’ve compiled not one, but three different ways you can make a salad in a jar! Let me know your favorite.

Why you’ll love a mason jar salad:

Meal Prep: Such a great and convenient way to meal prep for your lunches
Healthy: Makes eating healthy easier when you’re on the go and busy
Customizable: Make these with whatever ingredients you prefer or have on hand

Salad in a Jar Ingredient Notes:

Zucchini: The real star in the zucchini and pesto pasta salad in a jar is the zucchini. Did you know zucchini is packed with many important vitamins, minerals, and antioxidants? It’s also high in fiber!

Quinoa: For the Mediterranean Greek Mason Jar Salad and the Green Goddess Salad, the grain I used was quinoa. Quinoa can help lower your risk of many diseases, improve your gut health, and it’s great for those that are gluten intolerant.

Walnuts: For the easy Taco Salad, I made walnut taco meat which is so easy and a great protein source. Walnuts are rich in heart-healthy fats and high in antioxidants.

How to make a mason jar salad:

Zucchini & Pesto Salad:

Prep time: 5 – 10 minutes

Serves: 1-2

Ingredients:
1 cup spaghetti (cooked)
1 small zucchini
¾ cup cherry tomatoes (halved)
2 heaping tbsp pesto *SEE RECIPE
2 – 3 tbsp parmesan cheese (grated)
1 tbsp hemp seeds
Spinach
Olive oil
Salt + Pepper

Instructions:

Prepare your spaghetti, cooking it to your preferred doneness. Set aside, cool slightly.
Make the pesto. Set aside.
Stack your ingredients in a 750ml / 26oz jar.
Add as much spinach as you wish OR enough to fill the jar.
Top with some olive oil, salt + pepper to taste!
Set in the fridge until ready to enjoy!Notes:Prepare your salad a few days in advance! It can keep in the fridge for 4 – 5 days.Use your favorite gluten-free pasta!!!This is the PERFECT meal for busy days at the office, on the go, or working from home.

Tip: If you aren’t feeling pesto, use an awesome spiced-up tomato sauce

Mediterranean Greek Mason Jar Salad:

Prep time: 5 – 10 minutes

Serves: 1-2

Ingredients:
1 cup quinoa (cooked)
¾ cup cucumber
1 roma tomato
1 sweet bell pepper
¼ cup red onion
2 tbsp feta cheese
2 tbsp capers
2 ½ – 3 cups mixed greens
3 – 4 tbsp Greek Salad Dressing

Instructions:

Prepare your quinoa, cooking it to your preferred doneness. Set aside, cool slightly.
Make the Greek Salad Dressing. Set aside.
Dice the cucumber, tomato, and sweet bell pepper.
Stack your ingredients in a 750ml / 26oz jar and pour the dressing over top.
Set in the fridge until ready to enjoy! Notes: Prepare your salad a few days in advance! It can keep in the fridge for 4 – 5 days.To make this vegan swap the feta with your favorite dairy-free option!If you wish, swap the quinoa for cooked bulgur wheat or couscous. Add extra delicious ingredients to your salad-even spice it up more!!!

Tip: If you wish, swap the quinoa for cooked bulgur wheat or couscous

Easy Taco Mason Jar Salad:

Prep time: 5 – 10 minutes

Serves: 1-2

Ingredients:
½ cup vegan walnut taco meat
1 large roma tomato
½ an avocado
¼ cup salsa
2 tbsp sour cream
2 – 3 cups romaine lettuce
1/3 cup cheddar cheese (grated)
½ cup tortilla chips
1 – 2 tbsp olive oil
Salt to taste
Cilantro

Instructions:

Prepare the walnut taco meat. Set aside.
Dice the Roma tomato, and chop the romaine lettuce. Set aside.
Stack your ingredients in a 750ml / 26oz jar.
Leave the tortilla chips on top OR set them aside in a container/bag.
Top with olive oil, a sprinkle of salt, and top with fresh cilantro!
Set in the fridge until ready to enjoy!Notes:Prepare your salad a few days in advance! It can keep in the fridge for 4 – 5 days.This taco salad is WICKED. Your friends and colleagues will want you to make this for them! Great thing, it is easy to prepare!!Make this completely vegan by using your favorite dairy-free sour cream + cheese.

Tip: Make this mason jar salad completely vegan by using your favourite dairy-free sour cream + cheese

For the Green Goddess Salad recipe, keep scrolling to the bottom!

Salad Jar Tips & FAQ:

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

Serving Ideas: Make these salads for any potluck! They are all full of incredible nutrients, and taste delicious! They will be a huge hit.

How can I increase serving sizes? If you want to make any of these salads for your whole family, simply multiply this salad by X amount of adults or by .5 for each child depending on their appetite.

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Green Goddess Mason Jar Salad Recipe

5 from 18 votes

These easy mason jar salad recipes are perfect for meal prep. I've created four different ways you can whip them up to have healthy lunches all week long.

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Prep Time 10

Cook Time 15

Total Time 25

Course Vegetarian

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

Servings Jar, 2 servings

Calories 508 kcal

Ingredients

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

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.