Mason Jar Salad Recipes | FoodByMaria Recipes

Vegan Meals

Mason Jar Salad Recipes (4-Ways)

Last Updated:

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. 

Mason Jar salad recipe - taco salad - in a jar on a counter next to an avocado

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

Ingredients for green goddess mason jar salad recipe on counter

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: 

Two mason jar salads on a counter

Zucchini & Pesto Salad:

YouTube video

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:

  1. Prepare your spaghetti, cooking it to your preferred doneness. Set aside, cool slightly.
  2. Make the pesto. Set aside.
  3. Stack your ingredients in a 750ml / 26oz jar. 
  4. Add as much spinach as you wish OR enough to fill the jar. 
  5. Top with some olive oil, salt + pepper to taste!
  6. 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

Mason jar salad recipe, mediterranean greek salad in a jar

Mediterranean Greek Mason Jar Salad:

YouTube video

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:

  1. Prepare your quinoa, cooking it to your preferred doneness. Set aside, cool slightly.
  2. Make the Greek Salad Dressing. Set aside.
  3. Dice the cucumber, tomato, and sweet bell pepper.
  4. Stack your ingredients in a 750ml / 26oz jar and pour the dressing over top.
  5. 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

Taco salad on counter top in a mason jar

Easy Taco Mason Jar Salad:

YouTube video

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:

  1. Prepare the walnut taco meat. Set aside.
  2. Dice the Roma tomato, and chop the romaine lettuce. Set aside.
  3. Stack your ingredients in a 750ml / 26oz jar.
  4. Leave the tortilla chips on top OR set them aside in a container/bag.
  5. Top with olive oil, a sprinkle of salt, and top with fresh cilantro!
  6. 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

Green goddess salad on a counter

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 16 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.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Vegetarian
Cuisine Gluten-Free, Mediterranean-Inspired, Vegan, Vegetarian
Servings 1 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

YouTube 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
Review This Recipe Let us know how it was!

 

Ruby

5 stars
That is just a fully packed dressing, It’s almost impossible for me to have all of this on hand, I’m going to have to go buy it all!! looks delicious though

Maria Koutsogiannis

you’re going to love it!

Ganeshi

5 stars
Have made this a few times, it’s easy, light, and delish! I can’t wait to take it on hikes or to BBQ’s!

Maria Koutsogiannis

thank you so much!

Kimmy

5 stars
My boyfriend and I loved this salad and dressing! I’m sure this will quickly become a new household salad!

Maria Koutsogiannis

yay! I am so glad you both loved it!

Tiffany

5 stars
This was excellent!! Super easy! My new go-to salad!

Maria Koutsogiannis

thank you so much!

Bianca

5 stars
Excellent Salad, my roommate and I have been searching for an idea like this, and the recipe is so so good, so effortless for us, as we are students!

Maria Koutsogiannis

thank you so much!!!

Shelly

5 stars
Wow just a marvelous salad, I can’t believe how tasty this dressing is, I am going to put it on everything!

Maria Koutsogiannis

its truly so special!

Celine

5 stars
This is like a top chef salad and a practical-minded eating idea. I love this salad and the dressing, they go together perfectly. This is an absolutely simple but stable salad!

Maria Koutsogiannis

thank you so much for the love, celine!

Rebekah

5 stars
I love this mason jar idea, so hip, but like in a healthy way!

Maria Koutsogiannis

yay! I am so glad you love it!

Julia

5 stars
I Hhave made this dressing twice in the past week and the salad gets devoured every time! Thank you!!!

Maria Koutsogiannis

I am so glad you love it as much as I do!

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