Easy Mason Jar Salads for Fresh, Healthy Meals on the Go
These mason jar salads are colorful, convenient, and perfectly layered to stay crisp and delicious all week long. Two versions—vegetarian and chicken—make meal prep easy, fresh, and fun.
Ingredients
- Jar 1
- 3 Tablespoons apple cider vinegar dressing
- ¼ cup chopped cucumbers
- ¼ cup shredded carrots
- ⅓ cup chickpeas
- ¼ cup chopped cherry tomatoes
- ¼ cup cooked quinoa
- ¼ cup feta or vegan feta cheese
- 2-3 Tablespoons roasted sunflower seeds
- 1-2 cups romaine lettuce
- Jar 2
- 3 Tablespoons apple cider vinegar dressing
- ¼ cup chopped cucumbers
- ¼ cup shredded carrots
- ⅓ cup air fryer chicken chopped
- ¼ cup chopped cherry tomatoes
- ¼ cup cooked quinoa
- ¼ cup feta or vegan feta cheese
- 2-3 Tablespoons roasted sunflower seeds
- 1-2 cups romaine lettuce
Instructions
- Add 3 tablespoons of dressing into a large, wide-mouth mason jar.
- Layer cucumbers, then carrots, followed by chickpeas or chicken.
- Add cherry tomatoes, cooked quinoa, and feta.
- Sprinkle roasted sunflower seeds.
- Top with romaine lettuce and seal the jar.
- Refrigerate until ready to serve.
- Shake the jar and pour into a bowl to enjoy.
Notes
For a vegan version, use plant-based feta and chickpeas instead of chicken.
Use wide-mouth quart-size jars for easier layering.
Store upright in the fridge for up to 5 days.
Nutrition
Serving: 1jarCalories: 532kcalCarbohydrates: 39gProtein: 18gFat: 37gSaturated Fat: 3gPolyunsaturated Fat: 24gSodium: 481mgFiber: 10gSugar: 7g
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