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Mason Jar Salad

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A fresh and convenient mason jar salad layered with dressing, crisp vegetables, protein, and leafy greens for a portable and customizable healthy meal.

Ingredients

  • 2 tablespoons salad dressing of choice
  • 1/2 cup cooked protein (grilled chicken, tuna, chickpeas, or tofu)
  • 1/3 cup cherry tomatoes, halved
  • 1/3 cup cucumber, diced
  • 1/4 cup carrots, shredded
  • 1/4 cup bell peppers, sliced
  • 1/4 cup corn kernels
  • 1/4 avocado, diced
  • 1 cup mixed greens or lettuce
  • 1/4 cup cooked quinoa or grains (optional)
  • 2 tablespoons nuts or seeds (optional)
  • 2 tablespoons feta or shredded cheese (optional)

Instructions

  1. Choose a clean quart-sized mason jar with a tight-fitting lid.
  2. Pour the salad dressing into the bottom of the jar.
  3. Add firm vegetables such as cucumbers, carrots, corn, and bell peppers over the dressing.
  4. Layer the cooked protein such as grilled chicken, tuna, chickpeas, or tofu.
  5. If using grains like quinoa, add them on top of the protein layer.
  6. Add softer ingredients such as cherry tomatoes, avocado, cheese, nuts, or seeds.
  7. Pack the mixed greens or lettuce at the top of the jar.
  8. Seal the jar with the lid and refrigerate until ready to eat.
  9. When ready to serve, shake the jar to distribute the dressing or pour the salad into a bowl and toss.

Notes

  • Always place the dressing at the bottom to keep the greens crisp.
  • Use firm vegetables near the dressing to prevent sogginess.
  • Quart-sized jars work best for a full meal portion.
  • Prepare multiple jars at once for easy weekly meal prep.
  • Toss avocado in lemon juice before layering to slow browning.
  • Pouring the salad into a bowl before eating can make mixing easier.

Nutrition

Find it online: https://cookedbymaya.com/mason-jar-salad/