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Fresh Mason Jar Salads Layered for Easy Meal Prep Perfect for Quick Healthy Lunches

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These fresh Mason jar salads are a quick, healthy, and convenient meal prep solution featuring colorful layers of crisp greens, veggies, proteins, and dressings that stay fresh and delicious for up to 4 days.

Ingredients

Scale
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar or balsamic vinegar
  • 1 teaspoon Dijon mustard (optional)
  • 1 teaspoon honey or maple syrup
  • Salt and freshly ground black pepper
  • Cucumbers, sliced or diced
  • Cherry or grape tomatoes, halved
  • Carrots, shredded or thinly sliced
  • Bell peppers, diced
  • Cooked chickpeas or black beans
  • Feta cheese or goat cheese crumbles
  • Toasted almonds, walnuts, or sunflower seeds
  • Hard-boiled eggs, sliced (optional)
  • Mixed salad greens like baby spinach, arugula, or romaine
  • Fresh herbs like parsley or basil
  • Avocado slices or guacamole (add just before serving)

Instructions

  1. Make the dressing: In a small bowl, whisk together 3 tablespoons (45 ml) of extra virgin olive oil, 1 tablespoon (15 ml) of apple cider vinegar, 1 teaspoon (5 ml) of Dijon mustard, 1 teaspoon (5 ml) of honey, and a pinch of salt and pepper. Taste and adjust seasoning if needed.
  2. Prepare veggies: Wash and dry all vegetables thoroughly. Slice cucumbers and bell peppers into bite-sized pieces. Halve cherry tomatoes. Shred or thinly slice carrots.
  3. Layer the jar: Pour 2-3 tablespoons (30-45 ml) of dressing evenly into the bottom of each Mason jar.
  4. Add hearty veggies: Place a layer of cucumbers, carrots, bell peppers, and tomatoes on top of the dressing, about ½ to ¾ cup (120-180 g) per jar.
  5. Add proteins and crunch: Spoon in ¼ cup (40 g) of cooked chickpeas or beans, sprinkle about 2 tablespoons (15 g) of cheese crumbles, and add a tablespoon of nuts or seeds. Add 1 sliced hard-boiled egg per jar if using.
  6. Top with greens: Fill the remainder of the jar with salad greens—about 1 to 1½ cups (30-45 g). Add fresh herbs.
  7. Seal and store: Screw on the lid tightly and refrigerate. Salads keep fresh up to 4 days.
  8. When ready to eat: Shake the jar gently to mix dressing through the salad or pour contents into a bowl and toss. Add avocado slices at this point if desired.

Notes

Keep jars clean and dry before layering to prevent sogginess. Layer dressing at the bottom, followed by sturdy veggies, proteins, then greens on top. Add avocado or soft fruits only before serving to avoid browning. Store salads tightly sealed in the fridge for up to 4 days, best eaten within 2-3 days for optimal freshness.

Nutrition

Keywords: Mason jar salad, meal prep salad, healthy lunch, layered salad, quick salad, fresh salad, vegetarian salad, gluten-free salad

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