Mason jar salads are so versatile, fun and meal prep friendly, you’ll want to make all your salads in mason jars! They are perfect for grab and go lunches that can be prepped on a Sunday ready for you to take to work the next day and the next!
Although Ali and I work from home, I have been making these lately for us in 32 ounce jars that when filled up to the top, gives us an entree sized salad that really fills us up.
The cool thing about mason jar salads is that you can use any recipe you want, just learn how to layer and you’re good to go!
I have been making jar salads for a while now but this is the first one I am sharing on the blog. Let me know if you’d like others like this.
So as I said, there is a layering strategy that is required to prevent your leafy greens from wilting and keep the salad fresh. Follow the steps below and then layer your salad for great results every time.
STEP 1: MAKE THE DRESSING
Start out by making the dressing and set that aside. Alternatively you can use store bought dressing too but make sure to read your labels! Making dressing at home is so easy as you will see in the recipe below.
STEP 2: CHOP THE VEGETABLES & GET YOUR PROTEIN READY
Chop the vegetables, drain the chickpeas and have an assembly line ready to go!
STEP 3: ASSEMBLE THE JARS
LAYER 1: DRESSING
This goes right at the bottom so as to avoid your delicate leafy greens touching it and wilting. The whole idea is to not have the dressing and the greens touch.
LAYER 2: TOUGH VEGGIES
Vegetables like cabbage and carrots can go in next as they are not prone to wilting like spinach and lettuce. Feel free to add bell peppers here as well instead of carrots or along with it, this is your salad and you get to make it yours!
LAYER 3: PROTIEN
As far as protein is concerned, you can use chickpeas, chicken, beef, or even tofu. Since chickpeas are heartier, I layered them on top of the dressing in the picture above but you can layer them higher up as well.
LAYER 4: OTHER VEGGIES
I like to put cucumbers at this layer as it does give off water but would get soggy down near the dressing.
LAYER 5: DELICATE GREENS
This includes spring onions, spinach, kale, cilantro, arugula and lettuce. basically any green that can wilt.
LAYER 6: NUTS, SEEDS AND OR OTHER CRUNCHY TOPPINGS
Nuts and seeds go last and now all you have to do is make sure the jars are sealed and refrigerated ready to grab and go in the morning!
For the full recipe to this mason jar, check out the printable below.
- 2 (32 ounce) mason jars
- 1/4 head red cabbage
- 1 carrot
- 1 (15 ounce) can chickpeas
- 1/2 english cucumber
- 1 stalk green onion
- 2 handfuls spinach
- 3-4 sprigs cilantro
- 5-6 cashews, chopped
- 1/4 cup peanut butter
- 1 tablespoon tahini
- 2 tablespoons coconut aminos/soy sauce
- 1 tablespoon honey/maple syrup
- 1 tablespoon rice vinegar/white vinegar
- 1 teaspoon minced ginger
- 1 teaspoon minced garlic
- 1/2 teaspoon salt
- 1 teaspoon crushed red pepper
- 1-2 tablespoons water
- Start by making the dressing. Add all the ingredients to a small bowl and whisk together. Set it aside
- Next assemble the salads.
- In the mason jar add the 2-3 tablespoons dressing depending on your preference.
- Next add the cabbage and carrots.
- Press down after each layer and spread the veggies out so that each layer is clearly visible. This adds to the beauty of these salads.
- Next add your protein of choice. I added chickpeas but could easily have added chicken or beef.
- Add the cucumbers
- Add the green onions, spinach and cilantro
- Lastly add the cashews.
- Seal the jar tight and store in the refrigerator for up to 3 days.
- If you have a peanut allergy, you can easily substitute with almond butter without taking away from the flavor although I prefer peanut butter in this recipe myself:) Just adjust seasonings accordingly.
- You can make this salad vegan by switching out the honey with maple syrup.
- Make it keto/low carb by substituting the honey with stevia drops and reducing the amount of chickpeas to a tablespoon leave it out and use animal protein instead.