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Delicious and healthy salad in a jar recipes filled with vibrant veggies, filling protein and tasty dressings. Creative and convenient ways to enjoy fresh salads on the go!
These mason jar salads are the perfect way to eat healthy when you are busy. Delicious, easy and great for warm weather!
This post was originally published on April 18, 2020.
I love getting in veggies throughout the day but it can be hard with work, kids, and all the things happening in life especially during the summer. This is the perfect solution!
It’s no secret that I am a jar addict. I love them! And really use them for just about anything. It was only a matter of time before I started using them to make a variety of mason jar salad recipes!
Ingredients
The ingredients for this salad in a jar are literally endless. You can make just about anything work! Any veggie, grain, protein with any sauce. You can even do sweet versions with fruit.
Use these salad jar ideas to customize your own creation! Pick at least 1 from each category, but don’t be afraid to add extras:
Sauces/dressing:
Protein:
Veggies:
- Onion
- Cucumber
- Tomato
- Corn
- Avocado
- Carrots
- Edamame
- Peppers
- Broccoli
- Cauliflower
- Zucchini
- Squash
- Radishes
- Mushrooms
- Asparagus
- Peas
- Brussels sprouts
- Potatoes
- Green beans
- Celery
Grains:
- Rice
- Pasta
- Quinoa (a great protein too)
- Crushed chips
- Farro
- Barley
Greens:
- Lettuce
- Spinach
- Cabbage
- Arugula
- Microgreens
Fruit:
- Bananas
- Strawberry
- Blueberries
- Raspberries
- Blackberries
- Apple
- Pear
- Mango
- Pineapple
- Orange
- Grapes
- Kiwi
- Cherries
- Watermelon
Flavor combinations
While you can combine all of those ingredients in infinite ways, here are some of our favorite salad jar recipes that we came up with:
- Greek: Olive oil/vinegar/basil/salt dressing, chickpeas, pasta, red onion, cucumbers, tomatoes, vegan feta and spinach
- BBQ Ranch: Ranch dressing with BBQ sauce, black beans, corn, cucumber, tomatoes, avocado, crushed tortilla chips and lettuce
- Asian: Teriyaki sauce, tofu, edamame, carrots, quinoa and cabbage
- Taco style: Salsa mixed with creamy dressing, black beans, pinto beans, peppers, avocado, rice, lettuce and cabbage
See the recipe card below for more details on these options!
How to Meal Prep and Store Jar Salads
The best thing about making salads in a jar is that you can prep everything at once. The ingredients can be used in so many other recipes too so it’s a win win.
Here are the ways I prep it to make it super easy:
- Chop and wash the and veggies.
- Pre-cook any grains and proteins.
- Make the dressings.
Then work on assembling the salads.
- Set up all the ingredients in a line.
- Build the salads going down the counter top salad bar style.
- Store the leftover ingredients in containers so you can use them for another meal.
The prepared salad jars will be best within 2-3 days, but they can be stored in the refrigerator for up to 5 days.
Common Questions
How do you eat salad in a Mason jar?
While it seems like it would be challenging to eat from a jar, it’s actually quite easy. Jars are portable, easier to eat at your desk, and I love that they are a grab and go option…as in grab it from my fridge and go to my table, lol. Other than that, you just eat it with a fork!
You can also use the mason jar for easy storage, then empty it into a bowl on onto a plate to enjoy.
How long does a salad in a jar last?
If you follow the tips and put the dressing at the bottom and the greens at the top, these mason jar salads should still taste great after 2-3 days and can still be decent up to 5 days. After that, the ingredients start to wilt and loose texture and flavor.
If made the night before, these are perfect as a vegan picnic food! They travel well and are easy to eat!
Why use Mason jars for salads?
Mason jars are great because they seal well and are a good size for holding a salad. The height and shape of them allows for the ingredients to be properly stacked so they don’t get soggy.
How do you keep salad from getting soggy?
My biggest gaggy (is that a word?) thing ever is mushy stuff and limp greens. I cannot stomach it. So when creating these salads in a jar, the first thing I did was test ways to keep them from getting soggy.
Because I wanted this a full grab and go option, I had to find a way to include the dressing in the jar and keep the soggy factor low. And here is what every trial told me: put the dressing at the bottom and the greens at the top.
It’s really that simple. Things like beans and veggies won’t absorb the dressing like greens will. Surprisingly, the cooked rice and pasta did well towards the bottom as well.
Can you prep salad for a week?
You can! Make these salads in a jar, or prep all of the ingredients for the week and build your salad the night before.
More Vegan Meal Prep Guides
Preparing your meals in advance saves time, sanity, and reduces waste! Here are some more guides to have you covered for weeks:
Salad in a Jar Recipes
Delicious and healthy salad in a jar recipes filled with vibrant veggies, filling protein and tasty dressings. Creative and convenient ways to enjoy fresh salads on the go!
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Prep Time 30 minutes
Total Time 30 minutes
Course 30 Minutes or Less, Main Course, Salad
Cuisine American, Asian, Greek, Mexican
Servings 4
Calories 330 kcal
Ingredients
US CustomaryMetric
1x2x3x
Greek style:
- 2 teaspoons olive oil , or broth if oil free
- 1 teaspoon vinegar , balsamic or red wine
- ½ teaspoon dried basil
- pinch sea salt
- ¼ cup cooked chickpeas
- ¼ cup pasta
- 2 tablespoons red onion
- 2 tablespoons cucumbers
- 2 tablespoons tomatoes
- 2 tablespoons vegan feta
- 1 cup spinach
Taco style:
- 2 tablespoons Fresh salsa
- 2 teaspoons creamy dressing , I use the base of this one
- 2 tablespoons black beans
- 2 tablespoons pinto beans
- 2 tablespoons peppers , I like hot peppers for spice
- 2 tablespoons avocado
- ¼ cup rice
- ½ cup lettuce
- ½ cup cabbage
Instructions
-
Build the salads in 4 different jars, one flavor in each, by putting the dressing/sauce at the bottom of each jar, then the beans/tofu, then the veggies and grains and finally the greens.
-
Store in the fridge until ready to use.
-
When ready, shake the jar with the lid closed until the dressing is covering the contents.
-
Open the lid and eat!
Notes
- This recipe makes 4 jars, 1 jar per serving.
- The nutrition facts are all of the ingredients for all flavors added together and divided by 4 to average out for total info.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Calories: 330kcalCarbohydrates: 47gProtein: 13gFat: 11gSaturated Fat: 1gSodium: 579mgPotassium: 611mgFiber: 8gSugar: 6gVitamin A: 2358IUVitamin C: 22mgCalcium: 79mgIron: 3mg
Nutrition and metric information should be considered an estimate.
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Courtesy : https://www.veggiesdontbite.com/healthy-salad-in-a-jar-recipes/