Jar salads are an innovative way to prepare a healthy meal ahead of time while keeping everything fresh and organized. Layered in mason jars, these salads are perfect for meal prep, offering a convenient, portable, and mess-free solution to enjoy fresh salads throughout the week. Lina Vexley, a big fan of jar salads, says, “I love how jar salads keep everything crisp and fresh. It’s so easy to prepare them ahead of time, and they’re perfect for lunch or a light dinner. Plus, they’re so visually appealing!” The key to a good jar salad is the right layering technique — with the dressing at the bottom and greens at the top, ensuring the ingredients stay fresh and crisp until you’re ready to eat.
Recipe 1: Mediterranean Jar Salad
Mediterranean Jar Salad
Equipment
- Mason Jars
- Knife
Ingredients
- 2 tbsp Olive Oil
- 1 tbsp Red Wine Vinegar
- 1 tbsp Lemon Juice
- 1 tsp Dried Oregano
- 1 clove Garlic minced
- 1 medium Cucumber diced
- 1 cup Cherry Tomatoes halved
- 1/4 small Red Onion thinly sliced
- 1/4 cup Feta Cheese crumbled
- 1/4 cup Kalamata Olives pitted
- 3 cups Mixed Greens
Instructions
- In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, and minced garlic. This will be the dressing for your salad.
- Layer the salad ingredients in mason jars, starting with the dressing at the bottom. Add the diced cucumber, halved cherry tomatoes, thinly sliced red onion, crumbled feta, and Kalamata olives.
- Top with the mixed greens, packing them in to ensure everything stays fresh. Seal the jars tightly.
- When you’re ready to eat, shake the jar to mix the dressing and enjoy!
Notes
Nutrition
Recipe 2: Asian-Inspired Jar Salad
Asian-Inspired Jar Salad
Equipment
- Mason Jars
- Knife
Ingredients
- 1 tbsp Sesame Oil
- 2 tbsp Soy Sauce
- 1 tbsp Rice Vinegar
- 1 tsp Honey
- 1 tsp Ginger grated
- 1 medium Carrot julienned
- 1 medium Cucumber sliced
- 1/2 medium Red Bell Pepper sliced
- 1/2 cup Shredded Chicken or Tofu
- 2 tbsp Cilantro chopped
- 1/4 cup Peanuts chopped, for garnish
- 3 cups Mixed Greens
Instructions
- In a small bowl, whisk together the sesame oil, soy sauce, rice vinegar, honey, and grated ginger to make the dressing.
- Layer the salad ingredients in mason jars, starting with the dressing at the bottom. Add the julienned carrot, sliced cucumber, red bell pepper, shredded chicken (or tofu), and chopped cilantro.
- Top with mixed greens, ensuring everything is packed tightly. Seal the jars and refrigerate until ready to serve.
- When ready to eat, shake the jar to mix the dressing and enjoy with a sprinkle of chopped peanuts on top.
Notes
Nutrition
Conclusion
Jar salads are a fantastic option for meal prep, offering fresh, nutritious, and easy-to-make meals in a portable, convenient format. With the right ingredients, such as fresh vegetables, proteins, and flavorful dressings, these salads can be enjoyed throughout the week. Whether you prefer Mediterranean, Asian-inspired, or any other variation, jar salads are a great addition to your healthy eating routine.