In today's fast-paced world, finding time for healthy eating can be a real challenge. Between work, family, and other commitments, it's easy to fall into the trap of quick, convenient, but often unhealthy, meals. But what if you could have a week's worth of fresh, delicious, and customizable salads ready to go in your refrigerator? Enter the mason jar salad - a simple yet revolutionary meal prep solution that's been transforming eating habits for over a decade.
What is a Mason Jar Salad?
The mason jar salad concept gained popularity around 2009 and involves layering salad ingredients in a mason jar in a specific order to maintain freshness. The dressing goes at the bottom, preventing it from making the greens soggy. It’s a game-changing solution for meal prep that keeps your lunch fresh and adds a fun twist to your salad routine.
Why Mason Jar Salads?
Mason jar salads offer a multitude of benefits:
- Freshness: The unique layering technique keeps ingredients separate, preventing sogginess and ensuring your salad stays crisp for days.
- Customization: Almost any salad recipe can be adapted for a mason jar.
- Convenience: Pre-made salads are ready to grab and go, saving you time and effort during the week.
- Portability: Mason jars are easy to transport, making them ideal for work, school, or travel.
- Healthy Eating: By making nutritious food readily available, you're more likely to make healthy choices.
- Sustainability: Canning jars don't absorb smells and flavors like plastic. They also last forever.
The Key to a Perfect Mason Jar Salad: Layering
The secret to a long-lasting, non-soggy mason jar salad lies in the order you layer the ingredients. Remember this simple rule: keep the wet ingredients away from the greens. Here's the recommended layering order:
Bottom Layer - Dressing: Start with your favorite salad dressing. This could be anything from a vinaigrette to a creamy dressing.
Read also: Easy Mason Jar Meals
Second Layer - Hard Vegetables and Protein: Add ingredients that won't get soggy in the dressing. This includes:
- Lean protein: Chicken, turkey, beans, chickpeas, steak, or tofu.
- Hard vegetables: Beets, carrots, onions, bell peppers, and cucumbers.
- Firm fruits: Apples and pears (use sparingly due to oxidation).
Third Layer - Grains and Tender Vegetables/Fruits: These are ingredients you don’t want touching the dressing directly.
- Grains: Quinoa or farro.
- Tender vegetables: Tomatoes.
- Tender fruits: Berries and peaches.
Fourth Layer - Greens: Top it off with your greens of choice.
- Romaine lettuce
- Butter lettuce
- Massaged kale
- Mixed greens
- Spinach
- Arugula
Choosing the Right Mason Jar
All size jars work for salads in a jar, so it's more a question of what size salad you want in the end. I do recommend going with wide-mouth jars, just because they are easier to pack, but regular-mouth jars work as well. Mason jars come in various sizes, each suitable for different purposes:
- Jelly Jar (8 ounces): Too small for a full salad, but can be used for a small side salad or for children.
- Pint (16 ounces): A good size for a side salad or when combining with soup.
- Pint and a Half (24 ounces): A great size for a full meal.
- Quart (32 ounces): Ideal for a large dinner salad or a lunch for two.
- Half-Gallon (64 ounces): Best for potlucks, parties, or large families.
Canning jars work well because they don't absorb smells and flavors like plastic, they last forever, and they are tall and skinny-the key to making sure your salad doesn't go limp. I do not recommend meal prepping salads into wide containers where the dressing has a higher chance of coming in contact with the greens.
Read also: Convenient Meal Prep: Mason Jar Ideas
Tips and Tricks for Mason Jar Salad Success
- Pack it Tight: The tighter you pack your jar, the fresher your salad will stay. Really jam-pack the jars full. Not only does this give you the most veggies for your space, but it also helps keep things from shifting and moving around (which is particularly helpful if you are packing a jar in a lunchbox and it happens to tip over on its side). I shove so many greens in that I have to hold them down with one hand while I place the lid on with the other.
- Skip Oxidation-Prone Foods (or Use Sparingly): Foods like avocado, apple, and pear are great additions to salads, but even when treated with Fruit Fresh, they'll only last a day or two in a jar salad. Which is fine if you're just prepping for tomorrow's lunch, but not if you're trying to get through a full week.
- Marinate in Advance: Use the fridge time to your advantage by marinating foods in the dressing.
- Keep it Upright: This is not the time to let your lunch roll around on the floor of your car (anyone else? just me?).
- Label Your Jars: Keep track of what's in your salads and when they were made. Write on the glass with a Sharpie.
- Dump to Enjoy: Some people try to shake the salad and then eat it in the canning jar. But because I pack the ingredients in so tight, I don't really get good distribution if I do that, and so I always carry a salad bowl with me. When I was working in an office, I kept a bowl for my mason jar salads right in my desk!
Basic Formula for Mason Jar Salads
If you're looking to create your own mason jar salad recipes, here's a basic formula to follow:
- 1-2 tablespoons: Salad dressing
- 1/2 cup: Hard vegetables and protein
- 1/4 cup: Grains and tender vegetables/fruits
- 1-2 cups: Greens
Mason Jar Salad Recipes for Inspiration
Here are a few mason jar salad recipes to get you started:
Southwest Chicken Mason Jar Salad
This salad is packed with flavor and protein, featuring chicken, black beans, corn, and a zesty dressing.
Greek Chicken Mason Jar Salad
Enjoy the flavors of the Mediterranean with this salad, featuring chicken, feta cheese, olives, cucumbers, and a lemon-herb dressing.
Chicken Berry Quinoa Mason Jar Salad
A sweet and savory combination with chicken, quinoa, berries, pecans, and a light vinaigrette.
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Thai-Inspired Chicken Mason Jar Salad
Experience the taste of Thailand with chicken, shredded carrots, peanuts, cilantro, and a peanut dressing.
Turkey Bacon Cobb Mason Jar Salad
A classic Cobb salad with a healthy twist, featuring turkey bacon, hard-boiled eggs, avocado, and a creamy dressing.
Chicken Berry Pecan Salad
A delightful mix of chicken, berries, pecans, and a sweet vinaigrette.
Turkey Roasted Vegetable & Kale Salad
A hearty and nutritious salad with turkey, roasted vegetables, kale, and a flavorful dressing.
Chicka-Chicka Mason Jar Salad
This easy mason jar salad is one of my go-to’s since it contains filling protein from both chicken and chickpeas, hence, chicka-chicka!
- Ingredients
- Dressing
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon dried oregano
- 1 clove garlic, minced
- Salt and black pepper to taste
- Salad
- 1/2 cup chickpeas
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumbers, sliced
- 1/2 cup bell pepper, chopped
- 1 cup cooked chicken, diced
- 1/4 cup quinoa or corn
- 2 cups spinach or mixed greens
- 1/4 cup crumbled feta cheese
- 1/4 cup olives
- Instructions
- Prepare the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, dried oregano, minced garlic, salt, and black pepper.
- Assemble the Salad: Start by adding the chickpeas and/or tomatoes to the bottom of a 32 oz wide-mouth mason jar. Next, layer the cucumbers and pepper over the chickpeas/tomatoes. Add the chicken on top of the cucumbers/peppers. Layer in the quinoa and/or corn. Finish with the chopped spinach or mixed greens. Top with crumbled feta and/or olives.
- Seal and Store: Close the jar tightly and store in the refrigerator for up to 5-7 days.
Mediterranean-Style Ancient Grains Bowl
Whip up this delicious and easy mason jar salad! Special thanks to Laura M. Ali for sharing this fresh and flavorful recipe.
Mason Jar Salad Meal Prep Guide & Easy Recipe
Another simple and tasty mason jar salad to enjoy on the go! Big thanks to Maria Lucey for allowing me to share this recipe.
Mason Jar Salad with Tahini Yogurt Dressing
Colors in a jar! Another delicious take on the easy mason jar salad! Grateful to Jennifer McDaniel for sharing this recipe.
Recipe by Jessica Levinson
I cannot tell you how many times I have personally made this recipe by Jessica Levinson, MS, RDN, CDN. It is so good, from the homemade dressing to the tofu pressing.
Beyond Salads: Other Mason Jar Meal Prep Ideas
Mason jars aren't just for salads! They can be used for a variety of meal prep ideas:
- Breakfast Jars: Overnight oats, yogurt parfaits, or chia seed pudding.
- Smoothie Packs: Layer smoothie ingredients in jars for a quick and easy breakfast or snack.
- Snack Jars: Energy bites, trail mix, or cut vegetables with dip.
- Soup Jars: Layer ingredients for soups, adding broth when ready to eat.
Making the Most of Meal Prep
Meal prepping can be a game-changer for those seeking a convenient and healthy approach to eating. And when it comes to meal prepping, Mason jars paired with JarJackets offer the perfect solution.