Mason Jar Salad Tutorial & Recipe

Mason Jar Salad Tutorial & Recipe

Mason Jar Salad Tutorial & Recipe

Salads in a jar are simple. Layering is most critical to ensure ingredients stay fresh and don’t get soggy. For salads, start with dressing then layer various ingredients like greens, veggies, rice, protein and garnishes on top. Store your packed jars in the fridge until you need them. Grab a bowl, empty the jar, and the dressing will top your salad perfectly. That’s it!

Sounds simple enough, right? It is! To inspire you to try it yourself, we’ve put together a step-by-step tutorial with a recipe example – Bon Apetite!

Layer 1: Beginning your layers with dressing ensures ingredients stay prevent and prevent sogginess.

Refreshing Vinaigrette (enough for 2 jars,holds for 3-4 days):

  • ½ lemon
  • 1 tbsp honey or agave
  • 5 tbsps extra virgin olive oil
  • Pinch of italian seasoning
  • Pinch of salt
  • 1 tbsp freshly grated parmesan cheese

Layer 2: Crisp ingredients such as cherry tomatoes, cucumbers, onion, bell pepper, asparagus, celery, peppers, carrots do best here because they provide a barrier to the the other ingredients to keep them from getting soggy.

Layer 3: Ingredients that have a softer texture that you might not want completely soaked in dressing is best in the third layer. Some examples of ingredients that would do well here are: mushrooms, zucchini, beans, lentils, peas, corn, and broccoli.

Layer 4: More delicate ingredients such as hard boiled eggs and cheese can top the more durable veggies.

Layer 5: Finally, you can add more dense ingredients such as grains. Rice, pasta , quinoa (technically not a grain 🙂 or couscous are all wonderful additions to your jar.

Layer 6: Last, but not least, add your greens (the stuff you don’t want to get wet until it’s time to eat). You can include: nuts and greens such as lettuce, spinach or arugula.

High Protein Salad in a Jar

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  • 4 Tbsp cooked quinoa
  • 4 Tbsp cooked lentils
  • 1 handful drained chickpeas
  • 1/2 red pepper
  • 4 cherry tomatoes
  • 1 small carrot
  • 1 small handful spinach leaves
  • 1 small handful of mixed pumpkin and sunflower seeds
  • 1 small handful alfalfa (or other sprouts)
  • 2 tbs “Refreshing Vinaigrette” (See Recipe above)


  1. Make dressing by simply mixing ingredients together.
  2. Pour dressing at the bottom of a clean mason jar.
  3. Layer ingredients (on top of dressing) in the following order: quinoa, sliced red pepper, tomatoes, lentils. grated carrot, spinach leaves, seeds, sprouts and chopped mint leaves.
  4. Close tightly and store in the fridge until you’re ready to enjoy (up to 3 days).

-Health & Wellness Coach
Michelle C.