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We’ve all been there: the dreaded lunch slump. Fear not, fellow busy bees! There’s a way to combat the midday blues with healthy, flavorful meals that require minimal prep: Mediterranean Mason Jar Salads! These beauties are the perfect solution for meal prepping. They’re bursting with fresh, flavorful ingredients inspired by the vibrant cuisine of the Mediterranean. Plus, layering them in a mason jar creates a stunning presentation that’s both practical and Instagram-worthy (because who doesn’t love a good food pic?). Plus, it finally gives all of those mason jars lying around a real purpose!
Mediterranean Salad in a Jar:
(Ingredients for (1) 32 oz Canning Jar)
- 1/3 cup chopped cucumber
- 1/4 cup chickpeas
- 1/3 cup tomatoes
- 1/8 cup black olives (or Kalamata olives)
- Sliced red onions
- 4 cups chopped greens of your choice
- 2 TBSP cup feta cheese
- 2 TBSP cup pita strips
- 3 TBSP salad dressing
Greek Dressing:
- 1 garlic clove, minced
- 1 tsp oregano
- 1 tsp basil
- 1 TBSP Dijon mustard
- 1/3 cup red wine vinegar
- 1/3 cup olive oil
- Salt, to taste
How to layer a mason jar salad:
- Dressing: The first layer needs to be dressing so the rest of the ingredients don’t get soggy. I recommend an oil/vinegar dressing for the base. Try and say away from cream-based dressings as they don’t work as well.
- Non-absorbent (hard veggies): These items will be in contact with the dressings so stick to veggies like cucumber, peppers and carrots.
- Absorbent veggies: Like tomatoes, fruit, peas, and onions
- Protein: Cooked chicken or tofu.
- Greens: Whatever your preferred greens are, be it spinach, lettuce, romaine, cabbage, arugula, etc.
- Toppings (Seperate): Like nuts, cheeses, and croutons. I typically put these in a small, seperate container to prevent them from getting soggy.
For the dressing: In a small bowl, add minced garlic, oregano, basil, mustard, red wine vinegar and salt. Whisk together and then slowly whisk in the olive oil Set aside.
Assemble the mason jar salad. Add 3 TBSP of dressing and 1/2 cup of diced cucumber to each jar. 1/4 cup chickpeas, 1/3 cup tomatoes, 1/8 cup olives, sliced red onions, 1/2 cup shredded or grilled cooked chicken, 1 1/2 cups of greens of your choice, 1 TBSP of feta cheese, and 2 TBSP of dried pita bits,
Put the lid on and store in the refrigerator for up to 5 days.
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Mediterranean Salad In a Jar
Description
This Mediterranean Salad in a Jar not only is a refreshing and delicious meal, the presentation gives of “good food picture” vibes!
Ingredients
(Ingredients for (1) 32 oz Canning Jar)
- 1/3 cup chopped cucumber
- 1/4 cup chickpeas
- 1/3 cup tomatoes
- 1/8 cup black olives (or Kalamata olives)
- Sliced red onions
- 4 cups chopped greens of your choice
- 2 TBSP cup feta cheese
- 2 TBSP cup pita strips
- 3 TBSP salad dressing
Greek Dressing:
- 1 garlic clove, minced
- 1 tsp oregano
- 1 tsp basil
- 1 TBSP Dijon mustard
- 1/3 cup red wine vinegar
- 1/3 cup olive oil
- Salt, to taste
Instructions
How to layer a mason jar salad:
- Dressing – The first layer needs to be dressing so the rest of the ingredients don’t get soggy (I recommend an oil/vinegar dressing for the base)
- Non-absorbent (hard veggies) – These items will be in contact with the dressings so stick to veggies like cucumber, peppers and carrots.
- Absorbent veggies – Like tomatoes, fruit, peas, and onions
- Protein – Cooked chicken or tofu
- Greens – Whatever your preferred greens are, be it spinach, lettuce, romaine, cabbage, arugula, etc
- Toppings (Seperate) – Like nuts, cheeses, and croutons. I typically put these in a small, seperate container to prevent them from getting soggy
For the dressing:
- In a small bowl, add minced garlic, oregano, basil, mustard, red wine vinegar and salt
- Whisk together and then slowly whisk in the olive oil Set aside
Assemble the mason jar salad:
- Add 3 TBSP of dressing and 1/2 cup of diced cucumber to each jar
- 1/4 cup chickpeas, 1/3 cup tomatoes, 1/8 cup olives, sliced red onions, 1/2 cup shredded or grilled cooked chicken, 1 1/2 cups of greens of your choice, 1 TBSP of feta cheese, and 2 TBSP of dried pita bits
- Put the lid on and store in the refrigerator for up to 5 days
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