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Fresh Mason Jar Layered Salads for Easy Meal Prep

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These fresh mason jar layered salads are perfect for quick, healthy meal prep. They keep ingredients crisp and flavorful for up to 4 days, making them ideal for busy lifestyles.

Ingredients

Scale
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar or balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and freshly cracked black pepper
  • Cherry tomatoes, halved
  • Cucumber, sliced or diced
  • Bell peppers, diced
  • Shredded carrots
  • Red onion, thinly sliced (optional)
  • Avocado, cubed (add just before eating)
  • Cooked chicken breast, shredded or cubed
  • Canned chickpeas or black beans, rinsed
  • Feta cheese or goat cheese crumbles
  • Mixed salad greens (baby spinach, arugula, romaine)
  • Kale, massaged with olive oil and salt
  • Sunflower seeds, pumpkin seeds, or toasted nuts (optional)
  • Fresh herbs like parsley, cilantro, or basil (optional)

Instructions

  1. Prepare the dressing by whisking together olive oil, vinegar, Dijon mustard, honey or maple syrup, salt, and pepper in a small bowl. Adjust to taste.
  2. Wash and dry all vegetables thoroughly using a salad spinner or paper towels.
  3. Chop and prep ingredients: halve cherry tomatoes, dice cucumbers and bell peppers, shred carrots, thinly slice red onions, shred or cube chicken breast, rinse and drain beans, crumble cheese, and cube avocado (add avocado just before eating).
  4. Layer the salad in a mason jar starting with the dressing at the bottom, followed by sturdy vegetables (tomatoes, cucumbers, bell peppers), then proteins (chicken or beans), softer ingredients (carrots, cheese), and finally leafy greens and herbs on top.
  5. Seal the jar and refrigerate for at least 4 hours or overnight. Add avocado and crunchy toppings just before eating.
  6. Before eating, shake the jar well to mix or pour contents onto a plate and toss. Add avocado cubes and nuts last for best texture.

Notes

Add avocado and crunchy toppings just before eating to prevent browning and sogginess. Dry greens thoroughly to keep salad crisp. Shake well before eating or toss on a plate. Store salads refrigerated up to 4 days. For vegan or gluten-free options, omit cheese and use plant-based proteins and dressings.

Nutrition

Keywords: mason jar salad, meal prep, healthy salad, layered salad, easy lunch, fresh salad, portable meal

Find it online: https://sparklechew.com/fresh-mason-jar-layered-salads-for-easy-meal-prep-perfect-healthy-recipes/