Making mason jar salads is one of my favorite ways to meal prep. They’re fresh, portable, and easy to customize—and when packed right, they stay crisp and satisfying for days. Best of all, they’re a simple way to enjoy the anti-inflammatory, heart-healthy benefits of a Mediterranean-style diet all week long.
Learn more about mason jar salads here or read on to see three of my favorite mason jar salad recipes below, each loaded with nutrients, color, and crave-worthy flavor. Just grab your jars, prep a few key ingredients, and you’re well on your way to lunch that’s flavorful, satisfying, and nutritious.
Meal Prep
Prepping ingredients in advance makes assembling mason jar salads quick and stress-free. The day before you plan to assemble the salads, start by preparing your dressing. If your recipe includes grilled chicken or another protein, cook it ahead of time and keep it in the refrigerator until you’re ready to assemble. The same goes for starches like quinoa, rice, or roasted vegetables—having them cooked and ready makes the process so much easier. Once everything is prepped, simply layer the ingredients in jars, starting with the dressing on the bottom and finishing with the greens on top. Each recipe is written for one salad, but you can easily scale up the ingredients to prep several jars at once—perfect for grabbing a healthy, balanced meal throughout the week.
Eating well doesn’t have to be complicated. With just a little prep, you can enjoy meals that are beautiful, nourishing, and ready when you are.
Balsamic Cranberry Walnut Mason Jar Salad
Equipment
- Mason Jar
Ingredients
For The Jars
- 2 tbsp balsamic vinaigrette
- 1 green onion, sliced
- 1/8 cup dried cranberries
- 1/4 - 1/2 cup roasted butternut squash
- 1 3 - 4 oz roasted chicken breast, chopped
- 1/4 cup goat cheese
- small handful of walnuts (or pecans/ nut of choice)
- 2 cups fresh leafy greens
Homemade Balsamic Vinaigrette
- 1 tbsp honey
- 1/2 tsp Dijon mustard
- 1 tbsp poppy seeds
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp paprika
- 1/4 cup balsamic vinegar
- 2 tbsp extra virgin olive oil
Instructions
Balsamic Vinaigrette
- Whisk together all ingredients except the olive oil.
- Slowly add olive oil, whisking until fully emulsified. Store in an airtight container in the refrigerator.
Mason Jar Salads
- Layer in ingredients in a 16 or 32 oz. mason jar in this order: Balsamic vinaigrette, green onion, dried cranberries, butternut squash, chicken, goat cheese, walnuts, fresh greens.
- Seal to keep contents airtight and store in the fridge.
Notes
Looking for a great roasted butternut squash recipe to use in your salad? Try this easy butternut squash recipe.
Here’s a link to a delicious roasted chicken recipe.
Strawberry Spinach Mason Jar Salad
Equipment
- 16 or 32 oz mason jar
Ingredients
For the Jars
- 2 tbsp poppy seed dressing or dressing of your choice
- 1/4 red onion, sliced
- 1/3 cup cooked quinoa
- 1 grilled chicken breast, chopped
- 1/4 cup fresh strawberries, sliced
- 1/2 avocado, sliced
- 2 tbsp feta cheese
- 2 tbsp pecans
- 1 cups baby spinach or leafy green of choice
Poppy Seed Dressing
- 1/4 cup balsamic vinegar
- 3 tbps extra virgin olive oil
- 1 tbps poppy seeds
- 1.5 tbsp honey
- 1/2 tsp dijon mustard
- 1/4 tsp salt
- 1/8 tsp ground black pepper
Instructions
Poppy Seed Dressing
- Combine all ingredients except for the oil and mix well.
- Gradually add oil, whisking until fully emulsified. Store leftover dressing in an airtight container in the fridge.
For the Jars
- Layer ingredients in a 16 or 32 oz. mason jar in this order: salad dressing, red onion, quinoa, chicken, strawberries, avocados, feta, pecans, spinach.
- Seal to keep the contents airtight and fresh and store in the refrigerator.
Notes
Southwest Mason Jar Salad
Equipment
- 16 - 32 oz mason jar
Ingredients
For the Jar
- 2 tbsp green sauce or dressing of your choice
- 1 - 2 tbsp diced green chilis
- 1/2 cup cucumbers, chopped
- 1/4 cup frozen corn, thawed
- 1/4 cup canned black beans, drained and rinsed
- 1 3 - 4 oz grilled chicken breast, chopped
- 1/2 cup cherry tomatoes, cut in half
- 1/4 - 1/2 avocado, sliced
- 2 cups fresh leafy greens
Green Sauce
- 1 cup salsa verde
- 2.5 tsp ranch seasoning (if using store bought: 1, 4 oz packet)
- 1/2 cup fresh cilantro stems included
- 1/3 cup sour cream
- 1 clove garlic, minced
- 1 - 2 drops hot sauce, optional
Homemade Ranch Seasoning
- 1/2 cup dry buttermilk powder
- 1 tbsp parsley flakes
- 1/2 tsp garlic powder
- 1 tsp garlic salt
- 1 tsp salt
- 1/4 tsp ground black pepper
- 1 tsp dried minced onions
- 1 tsp onion powder
Instructions
Green Sauce
- Add all the green sauce ingredients to a Vitamix or high powered blender and blend on high. Refrigerate in an airtight container.
Homemade Ranch Seasoning
- Place all ingredients in an airtight container and mix thoroughly. Seal and store for up to 6 months.
For the Jars
- Layer the ingredients in a 16 or 32 oz mason jar in this order: Green sauce or dressing, chilis, cucumbers, corn, beans, chicken, tomatoes, avocado, and leafy greens.
- Seal to keep contents airtight and store in the fridge.
Mason Jar Tips for Success
- Use wide-mouth jars for easier layering and eating.
- Always place the dressing at the bottom and the greens at the top to keep everything crisp. Refer here for more details on how to layer ingredients in mason jar salads.
- Keep jars sealed tightly and store upright in the fridge.
- When ready to eat, shake and enjoy right from the jar or pour into a bowl.