Fresh & Flavorful: Mediterranean Mason Jar Salad

Fresh & Flavorful: Mediterranean Mason Jar Salad

When life gets busy, healthy eating often slips to the bottom of the to-do list. That’s where mason jar salads come in—simple to prep, easy to grab, and surprisingly satisfying. This Mediterranean Mason Jar Salad is light yet filling, bursting with fresh flavors, and perfect for lunch on the go.

Why Mason Jar Salads Work

The secret to a great mason jar salad is the layering. Dressing always goes at the bottom so your veggies stay crisp, then sturdier ingredients, grains, and finally any delicate toppings. When you’re ready to eat, just shake it up and enjoy a perfectly dressed salad with zero sogginess.

Ingredients

  1. Base: 1 cup cooked quinoa or couscous
  2. Protein & Fiber: 1 cup chickpeas (rinsed & drained)
  3. Veggies: 1 cup cherry tomatoes (halved), ½ cucumber (diced), ¼ red onion (sliced thin)
  4. Extras: ½ cup kalamata olives, ½ cup crumbled feta
  5. Dressing: 3 tbsp olive oil + juice of 1 lemon, whisked with a pinch of salt & pepper

How to Build It

  1. Start with your dressing at the very bottom of the jar.
  2. Layer in hearty veggies—onions, cucumbers, tomatoes.
  3. Add your chickpeas and olives next.
  4. Pile in the quinoa or couscous.
  5. Finish with feta crumbles on top.
  6. Seal and store in the fridge.

When it’s mealtime, give the jar a good shake to coat everything evenly, then dig in.

Meal Prep Magic

This salad keeps well for 3–4 days in the fridge, making it an ideal Sunday prep dish for grab-and-go lunches all week. Each jar packs a balance of plant-based protein, fiber, and healthy fats—all the good stuff to keep your energy steady without the afternoon slump.

Variations to Try

  1. Swap chickpeas for grilled chicken or tuna for extra protein.
  2. Use bulgur, farro, or brown rice instead of quinoa/couscous.
  3. Add fresh herbs like parsley, dill, or mint for extra freshness.

Final Thoughts

Eating well doesn’t have to mean hours in the kitchen. With this Mediterranean Mason Jar Salad, you’ve got a vibrant, nourishing meal that’s ready when you are. Prep ahead, grab, shake, and savor a taste of the Mediterranean—anywhere, anytime.


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