Print

Fresh Mason Jar Salads That Last 5 Days Easy Meal Prep Recipes

fresh mason jar salads - featured image
Print Recipe

These fresh mason jar salads are a practical and tasty meal prep solution that stays crisp and flavorful for up to 5 days. Layered with simple ingredients and a balanced dressing, they make quick, healthy lunches or light dinners.

Ingredients

Scale
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar or lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and freshly ground black pepper to taste
  • Romaine or mixed greens (green leaf or butter lettuce recommended)
  • Cherry tomatoes, halved
  • Cucumber slices
  • Shredded carrots
  • Bell peppers, thinly sliced
  • Red onion, thinly sliced (optional)
  • Cooked chicken breast, diced (optional)
  • Hard-boiled eggs, sliced (optional)
  • Canned chickpeas, rinsed (optional)
  • Feta or goat cheese crumbles (optional)
  • Sunflower seeds or chopped nuts (optional)
  • Fresh herbs like parsley or basil (optional)

Instructions

  1. Prepare the dressing: In a small bowl, whisk together 3 tablespoons olive oil, 1 tablespoon apple cider vinegar or lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon honey, and a pinch of salt and pepper. Adjust seasoning to taste. Set aside.
  2. Wash and dry greens thoroughly using a salad spinner or pat dry with towels to remove moisture.
  3. Chop and slice veggies: halve cherry tomatoes, thinly slice cucumber, bell pepper, and red onion, and shred the carrots. Keep bite-sized for easy eating.
  4. Layer the salad in jars: start with 2 tablespoons of dressing at the bottom, add heavier veggies (cucumbers, tomatoes, bell peppers, onions), then protein layer (chicken, eggs, or chickpeas), followed by shredded carrots and any cheese or nuts, and finally top with greens. Leave some air for freshness.
  5. Seal the jars tightly with lids and store upright in the refrigerator.
  6. Before eating, shake the jar vigorously to dress the greens or pour into a bowl and mix.

Notes

Keep greens dry to prevent sogginess. Layer dressing at the bottom and delicate greens on top to maintain freshness up to 5 days. For dairy-free, omit cheese or substitute with avocado slices. Proteins should be cooled before layering to avoid condensation. Store jars upright in the fridge and shake well before eating.

Nutrition

Keywords: mason jar salad, meal prep, healthy lunch, easy salad recipe, make ahead salad, fresh salad, portable lunch

Find it online: https://leilameals.com/fresh-mason-jar-salads-that-last-5-days-easy-meal-prep-recipes/