Mason Jar Salads (Meal Prep)
The ultimate meal prep salad! Layer ingredients in a mason jar for grab-and-go lunches that stay fresh all week. Four flavor combinations included.
Mason jar salads changed my lunch game! I was so tired of soggy salads or spending money on overpriced takeout. Now I spend 20 minutes on Sunday making 4-5 jars, and I have fresh, crisp salads ready to grab all week.
The secret is the layering order: dressing on the bottom, hearty veggies next, then lighter ingredients, with greens on top. When you’re ready to eat, just shake it up and dump it in a bowl (or eat straight from the jar if you’re like me and can’t be bothered with extra dishes!).
The Layering Formula
1. Bottom: Dressing (2-3 tablespoons) 2. Second layer: Sturdy veggies (cucumbers, carrots, bell peppers) 3. Middle layers: Proteins and grains (chicken, chickpeas, quinoa) 4. Top layers: Delicate veggies and toppings (tomatoes, cheese, nuts) 5. Very top: Greens (lettuce, spinach, arugula)
Ingredients
Instructions
- Prep your ingredients: Wash and chop all vegetables. Cook any proteins if needed. Make sure everything is completely dry before assembling.
- Layer in a wide-mouth quart jar: Start with dressing at the bottom. Add ingredients in order from heartiest to most delicate, ending with greens packed on top.
- Seal and refrigerate: Close the lid tightly and store upright in the refrigerator for up to 5 days.
- When ready to eat: Shake the jar to distribute the dressing, then pour into a bowl or eat straight from the jar.
Three More Flavor Combos
Southwest Chicken
- Cilantro lime dressing
- Black beans
- Corn
- Bell peppers
- Grilled chicken
- Shredded cheddar
- Tortilla strips (add right before eating)
- Romaine lettuce
Asian-Inspired
- Sesame ginger dressing
- Shredded carrots
- Edamame
- Cucumber
- Grilled chicken or tofu
- Mandarin oranges
- Sliced almonds
- Mixed greens
Mediterranean Quinoa
- Balsamic vinaigrette
- Cherry tomatoes
- Cucumber
- Cooked quinoa
- Grilled chicken
- Sun-dried tomatoes
- Feta cheese
- Baby spinach
Nutrition Information
Per serving
Nutritional values are approximate and may vary based on ingredients used.
Emma’s Tips
Use wide-mouth quart jars: They’re easier to fill and eat from. Regular mouth jars are too narrow.
Keep it dry: Make sure all ingredients are thoroughly dried after washing. Extra moisture = soggy salad.
Prep your proteins: Batch cook chicken, hard-boil eggs, or roast chickpeas on Sunday so they’re ready to go.
Dressing amount: 2-3 tablespoons is usually perfect. Too little and it’s dry, too much and it’s overwhelming.
Don’t pack it too tight: Leave a little room at the top so you can shake the jar to mix everything.
Soggy-proof: Never put wet ingredients like tomatoes or wet greens directly on the dressing. Always have a layer of sturdier veggies as a barrier.