Healthy Summer Mason Jar Salads (Printable)

Layered salads in mason jars keep greens crisp and flavors vibrant. Perfect for meal prep and weekday lunches.

# What You Need:

→ Salad Base

01 - 5 cups baby spinach or mixed greens
02 - 2 cups cherry tomatoes, halved
03 - 2 cups cucumber, diced
04 - 1 cup shredded carrots
05 - 1 1/2 cups cooked quinoa or brown rice, cooled
06 - 1 cup canned chickpeas, drained and rinsed

→ Protein

07 - 2 grilled chicken breasts, sliced (optional, omit for vegetarian)
08 - 1 cup feta cheese, crumbled
09 - 1 cup cooked lentils

→ Extras

10 - 1/2 cup red onion, thinly sliced
11 - 1 avocado, diced (to be added freshly before eating)
12 - 1/2 cup roasted sunflower seeds or pumpkin seeds

→ Dressings

13 - 1/3 cup olive oil
14 - 3 tablespoons balsamic vinegar
15 - 1 tablespoon Dijon mustard
16 - 1 clove garlic, minced
17 - Salt and pepper, to taste

# How to Make It:

01 - Wash, chop, and prepare all salad components. Set out 5 large quart-size mason jars.
02 - Whisk together olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a mixing bowl until emulsified.
03 - Pour 2 to 3 tablespoons of dressing into the bottom of each jar.
04 - Distribute chickpeas, quinoa or brown rice, carrots, and cucumbers evenly as the first layers in the jars.
05 - Place cherry tomatoes and red onion over the previous layers.
06 - Add your chosen protein: sliced grilled chicken, crumbled feta, or cooked lentils.
07 - Top off each jar with leafy greens followed by roasted seeds.
08 - Seal jars tightly and refrigerate. Salads stay fresh for up to 5 days.
09 - When ready to eat, shake the jar well or transfer contents to a bowl and toss. Add diced avocado just before serving.

# Expert Advice:

01 -
  • The layers actually keep each salad crisp and fresh—no more soggy greens by Thursday.
  • You can swap ingredients, and every jar tastes different if you want—a fun surprise during the week.
02 -
  • If you layer greens too low, they get soggy before mid-week—I learned this the hard way more than once.
  • Let cooked grains cool completely before layering, or steam will wilt the veggies faster.
03 -
  • Use a paper towel to dry greens extra well for long-lasting crunch.
  • Layer dressings and grains first, then veggies, then proteins and greens—the order matters for freshness.
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