Meal Prep Recipe: Mason Jar Salad

A mason jar salad with an olive oil dressing in the bottom, chickpeas, chopped veggies, spaghetti, and spinach.

Meet your new lunchtime lifesaver: the standout Mason Jar Salad! This meal prep marvel is packed with nutrients and bursting with flavor, making it reliable for a satisfying and tasty lunch. We’ll guide you through the art of layering your ingredients to keep your salad fresh and crisp all week long.

With recipes like our Crackly Rice Bowl SweetGreen Copycat, Fall Harvest Salad, and Chipotle Chicken with Elote Corn Salad, we’ve been known to enjoy big bowls of salad throughout the year. However, as soon as the weather begins to warm, they become a staple for speedy lunches and simple dinners!

Unfortunately, between running the kids around, getting work done, and sneaking in the occasional pool day, it’s not always simple to prepare ingredients fresh. And we all know how making salads ahead of time goes. More often than not, the ingredients just turn soggy and wilted instead of staying crisp and fresh.

Until now! When prepared correctly, this mason jar salad recipe keeps all your ingredients as good as new. Even better, they last throughout the week! That means you can whip everything up in minutes and feel good knowing you have scrumptious lunches to satisfy you on those hectic days.

Three mason jar salads with the tops missing. — Divide your salad ingredients between three mason jars.

What Is a Mason Jar Salad?

Exactly what it sounds like! A mason jar salad is simply a single-serving salad that is prepared and stored in a mason jar instead of a bowl. The ingredients are layered in an order that preserves them, allowing them to stay fresh throughout the week.

As a result, they’re super popular as a meal prep option for school and work lunches. All you have to do is combine the ingredients in a jar and store them in a fridge. Then, when you’re ready to eat, just give the jar a good shake, pour the contents into a bowl, and enjoy!

Why You’ll Love Mason Jar Salads

They’re simple to prepare and speedy to clean up.
Every salad is reliable for a single-serving meal you can take anywhere.
They’re super versatile to fit your flavor preferences and dietary needs.
Cheaper than a takeout salad, they’re budget-friendly and nutritious.

A mason jar salad with olive oil dressing, chopped veggies, spaghetti, and spinach with the lid on top. — Store your mason jar salad in the fridge for up to 3-5 days.

Ingredients You’ll Need

This mason jar salad recipe is based on our Greek spaghetti salad with just a bit of a twist for extra nutrients and plant-based protein. Here’s what you need:

For the Salad

Spaghetti – Feel free to use any pasta noodles you like finest, and cook them according to the package instructions.
Chickpeas – To keep things simple, we opt for canned chickpeas, also known as garbanzo beans, to add plant-based protein, fiber, and a pop of texture.
Veggies – Tomatoes, yellow peppers, cucumbers, and spinach make this salad vibrant, refreshing, and full of nutrients.
Olives – We like Kalamata olives for a briny, salty taste, but any olives you have on hand will taste great!
Cheese – Full-fat feta cheese adds a silky, savory element that balances out the crispness of the veggies.

For the Dressing

Olive Oil – Used to form the base of the dressing. For a strong, peppery kick opt for extra virgin olive oil.
Garlic – Fresh garlic cloves work finest to add a punchy taste.
Lemon Juice – The acidity balances out the heaviness of the fats for a refreshing flavor that lightens up the salad.
Salt and Pepper – Use as little or as much as you’d like.

How to Make an Simple Mason Jar Salad

Preparing salads in a jar is simple. However, the order of ingredients is crucial to prevent the items from becoming soggy!

Prepare the Dressing. In a small bowl, whisk together all the salad ingredients until smooth.
Divide and Layer. Pour ⅓ of the dressing into 3 separate mason jars or containers. Then, divide the ingredients evenly amongst the jars, ending with the spinach.
Refrigerate. Cover the jars, and store your salads in the fridge. When you’re ready to eat, invert them on a plate, and enjoy!

A bowl of spaghetti salad with a fork twirled around the noodles. — To eat, invert your salad onto a plate, and enjoy.

How to Layer

As mentioned, layering is the key to success when it comes to mason jar salads. Luckily, there’s a simple formula to follow!

Start with the Wet Ingredients. You want to add the dressing or any liquids first. This prevents them from soaking down throughout the jar, causing the veggies to become soggy.
Add the Heaviest Items. Next, layer the heaviest ingredients. This includes proteins (plant-based and animal-based), dense veggies, and pasta or extras.
Include the Delicate Ingredients. Finish your salads with delicate items like greens, fruit, and salad toppings.

How Long Do Mason Jar Salads Last?

If layered properly, salads in a jar will stay fresh for up to 4-5 days. Just keep in mind that different ingredients will stay fresh for different periods of time. So, if you’re preparing for the week, plan on eating your salad jars before other items.

Can I Freeze Salad Jars?

You can freeze mason jars, but we don’t recommend freezing salad recipes of any kind. Unfortunately, they just don’t thaw very well.

Common Questions

Do mason jar salads work for all types of dressings?

Yes! Thick or thin, silky or vinaigrette—they all work as long as you keep them at the bottom. Just make sure to give it a good shake or stir before serving so the dressing coats every layer.

What size mason jar is finest for salads?

A quart-size jar (32 oz) is the go-to for a full meal. If you’re prepping a side salad, you can go smaller—pint jars work great for lighter portions or snackable salads.

Do I have to vacuum seal mason jar salads?

Nope—just screw on the lid tightly and store in the fridge. Vacuum sealing isn’t necessary unless you’re going for super long storage (and even then, it’s overkill for weekly meal prep).

Are mason jar salads budget-friendly?

For sure! Buying ingredients in bulk and prepping a week’s worth at once saves money (and time). Plus, it cuts down on waste since you can plan exactly what you’ll use up during the week.

More Tasty Salad Recipes

Looking for more salads you can serve as complete meals? Try out some of our go-to fresh and hearty salads!

Three mason jar salads with chickpeas, veggies, spaghetti, spinach, and an olive oil dressing.

the Ayyem kitchenServings: 3 servings

Prep: 5 mins
Cook: 10 mins
Total: 15 mins

This Mason Jar Salad is the finest meal prep recipe for a filling lunch that is nutrient-dense and tasty! Email

Ingredients

⅓ cup olive oil
Juice of 1 lemon
2 garlic cloves minced
Salt to taste
Black pepper to taste
1 15 ounce can chickpeas, drained and rinsed
1 cup cucumbers diced
1 cup grape tomatoes diced
1 cup yellow peppers diced
1 cup Kalamata olives diced
¾ cup feta cheese
½ pound spaghetti cooked
3 cups fresh spinach

Instructions

In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
Divide the dressing between 3 large mason jars.
Divide the chickpeas into each followed by the cucumbers, tomatoes, peppers, olives, and feta cheese.
Layer the spaghetti on top followed by the spinach.
Cover, and refrigerate for up to 3 days.
To eat, invert a mason jar salad onto a plate, and enjoy!