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mason jar salad recipe

Mason Jar Salad Recipe (Easy, Fresh & Perfect for Meal Prep)

“Learn how to build the perfect mason jar salad for healthy, portable lunches! Easy meal prep recipe that stays fresh for up to 5 days.”

Introduction:

Looking for a quick, healthy, and portable lunch? This mason jar salad recipe is the perfect grab-and-go meal! Layered with vibrant veggies, protein, and a flavorful dressing, these salads stay crisp and fresh for days. Whether you're meal prepping for the week or packing a work lunch, mason jar salads are a smart, satisfying solution.

🥗 Why You’ll Love Mason Jar Salads

  • ✅ Meal prep-friendly – stays fresh up to 5 days
  • ✅ Customizable for any diet or taste
  • ✅ Portable & leak-proof – great for lunchboxes or picnics
  • ✅ Balanced nutrition – includes veggies, protein, and healthy fats
  • ✅ Eco-friendly – reusable containers = less waste

🛒 Ingredients (Base Recipe for 1 Jar)

Use a quart-size mason jar for a hearty salad, or pint-size for a smaller portion.

🧂Layer 1: The Dressing

  • 2–3 tbsp vinaigrette or dressing of choice
    (balsamic, ranch, lemon-tahini, Greek, honey mustard, etc.)

🥕Layer 2: Crunchy Veggies

  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup cucumbers, chopped
  • 1/4 cup shredded carrots
  • 1/4 cup bell peppers or radishes, sliced

🫘Layer 3: Protein

  • 1/2 cup cooked chicken, tofu, tuna, chickpeas, or boiled eggs

🍚Layer 4: Grains or Hearty Veggies

  • 1/3 cup cooked quinoa, rice, or whole wheat pasta
  • Roasted sweet potatoes, broccoli, or corn

🥬Layer 5: Greens

  • 1 to 1 ½ cups chopped spinach, arugula, kale, or mixed greens

🧀Optional Toppings (Top Layer)

  • 2 tbsp crumbled feta or goat cheese
  • 2 tbsp sunflower seeds, walnuts, or dried cranberries

📌 Pro tip: Keep dressing at the bottom and greens at the top to prevent sogginess.

🥣 How to Assemble Mason Jar Salads

  1. Start with dressing: Pour 2–3 tablespoons into the bottom of a clean jar.
  2. Add hearty veggies: Place firm veggies that won’t soak up dressing (carrots, cucumbers, peppers).
  3. Layer protein and grains: Add cooked meat, beans, eggs, or grains.
  4. Top with greens: Finish with leafy greens and toppings like seeds or cheese.
  5. Seal & chill: Tighten the lid and store upright in the refrigerator for up to 4–5 days.

🥄 How to Serve

When you're ready to eat:

  • Shake the jar well to distribute the dressing
  • Pour into a bowl or eat directly from the jar with a fork

🌀 Flavor Variations

Salad Style Key Ingredients
Greek Salad Kalamata olives, feta, cucumbers, red onion, Greek vinaigrette
Southwest Salad Corn, black beans, avocado, lime-cilantro dressing
Asian-Inspired Shredded cabbage, edamame, sesame seeds, ginger soy dressing
Caprese Salad Mozzarella balls, cherry tomatoes, basil, balsamic glaze
Mediterranean Quinoa, hummus, cucumber, parsley, lemon dressing

🧊 Storage Tips

  • Store upright in the fridge
  • Best enjoyed within 3–5 days
  • Avoid watery veggies like cut tomatoes or cucumbers in top layers

✅ Final Thoughts

These mason jar salads are a delicious and practical way to eat healthy throughout the week. With endless combinations and vibrant layers, they’re as beautiful as they are tasty. Just layer, chill, shake, and enjoy!

Tried this recipe? Share your favorite mason jar salad combo in the comments!


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