Home › Recipes › Salads

Salad in a Jar Recipe

Name: Salad in a Jar Recipe
Prep time: 30 min
Total time: 30 min
Ingredients: 2 teaspoons olive oil (, or broth if oil free); 1 teaspoon vinegar (, balsamic or red wine); 1/2 teaspoon dried basil; pinch sea salt; 1/4 cup cooked chickpeas; 1/4 cup pasta; 2 tablespoons red onion; 2 tablespoons cucumbers; 2 tablespoons tomatoes; 2 tablespoons vegan feta; 1 cup spinach; 2 tablespoons vegan ranch dressing; 2 teaspoons BBQ sauce; 1/4 cup black beans; 1/4 cup corn; 2 tablespoons cucumber; 2 tablespoons tomatoes; 2 tablespoons avocado; 2 tablespoons crushed tortilla chips; 1 cup lettuce; 2 tablespoons vegan Teriyaki sauce; 1/4 cup tofu; 1/4 cup edamame; 1/4 cup carrots; 1/4 cup quinoa; 1 cup cabbage; 2 tablespoons Fresh salsa; 2 teaspoons creamy dressing (, I use the base of this one); 2 tablespoons black beans; 2 tablespoons pinto beans

By Sophia DeSantis on September 24, 2026

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.

Recipe Print Add As A Trusted Google Source

This salad in a jar recipe is packed with colorful veggies, plant protein, grain, and flavorful dressing for a lunch I can prep ahead and take anywhere. It takes me just 30 minutes to make and makes busy days less stressful, especially when I know something fresh and satisfying is waiting for me in the fridge.

Three types of mason jar salads on a blue kitchen towel

Salad in a jar recipes are one of my favorite ways to turn everyday ingredients into a portable meal with endless combinations. Whether I am craving a lentil quinoa salad or something simpler like a basic green salad, I can mix and match ingredients for specific recipes or create totally new ones. If you are big on meal prepping and have not yet had the pleasure of salad in a jar, this is your sign to try it.

Table of Contents hide

👩🏽‍🍳 Why I Love This Recipe

🍽 Serving Suggestions

🧊 Storing And ♨️ Reheating

❓Recipe FAQs

🥗 More Salad Recipes!

I started preparing my salads like this when I wanted an easier way to get more vegetables into my day while juggling work, kids, and everything else on my calendar. My jar collection has also become quite an obsession, so it was only a matter of time before I put salads in them. The first time I made them, I decided to do a layered version of a Greek vegan farro salad, which is my boys’ favorite. I packed it into their lunch bags and told them to please be extra careful with the jars. And all these years later, they have still managed to return them intact and empty.

👩🏽‍🍳 Why I Love This Recipe

Salad in a jar recipes make it easy to build a balanced and delicious meal with vegetables, plant protein, grains, and healthy fats all in one container. There is almost no limit to what I can use. From chickpeas, lentils, and tofu to carrots, peppers, and tomatoes. From the perspective of a health coach, I love having so many ways to create a filling lunch that can be customized to everyone’s tastes while also bringing plenty of fiber and a wide range of colorful produce to the table.

The beauty of a salad in a jar recipe comes from the layering process. I like setting up a little production line with all my jars ready and waiting. I start with the dressing or sauce at the bottom, then add beans or tofu followed by vegetables and grains, with the greens finishing the jar at the top. Once everything is chilled, I shake the closed jar to coat the salad before opening it and digging in.

I am hardly ever without a few prepared salad jars in my refrigerator, and they are ready for planned and unplanned meals. Recently I was home with my youngest, and we were running late to watch his brother’s sports games. It had been a chaotic day, and neither of us had had a proper lunch. I asked him to grab some snacks from the pantry that we could eat on the sidelines. He came running to the car with a small shopping bag of snacks, and off we went. As we stood there, I was quite shocked and amused when he pulled out a jar of salad along with a fork.

I really expected fruit, tortilla chips, and cookies, but not a salad. He noticed my amusement, and then reached into the bag and pulled out another jar for me. I could not contain my laughter. If you want to make weekday lunches more interesting, pick your favorite ingredients and create a few jars of your own.

🥘 Ingredients

I like thinking of the ingredients for salad in a jar as building blocks since I can select 1 or more items from each category and create a completely different lunch each time. These are the ingredients I use most often:

Dressing or sauce: I can use a basic olive oil and vinegar dressing, or something creamier like vegan tartar sauce or mayo. For bolder flavors, I use gluten-free vegan teriyaki sauce or maple miso dressing. When I want vibrant flavors, I add Mexican salsa or avocado green goddess dressing.

Plant protein: Chickpeas, lentils, black beans, pinto beans, white beans, tempeh, vegan sausage, nuts, seeds, and dairy-free cheese all work well.

Vegetables: I rotate through onion, cucumber, tomato, corn, avocado, carrots, edamame, pepper, broccoli, cauliflower, zucchini, squash, radishes, mushrooms, asparagus, peas, Brussels sprouts, potatoes, green beans, and celery. I also like using leftovers like fajita veggies when I have them available.

Grains: Rice, pasta, quinoa, farro, barley, or crushed tortilla chips add substance and variety.

Greens: I like using lettuce, spinach, cabbage, arugula, and microgreens as the top layer.

Fruit: For a sweeter combination, I use strawberries, apples, mango, grapes, watermelon, blueberries, raspberries, pineapple, and pomegranate seeds in the salads.

🔪 How To Make

I prep all of my ingredients first, then build each salad in a jar from the bottom up so the greens stay separate from the dressing until I am ready to eat. This is how I layer my salads:

Prep ingredients: I start by washing and chopping the vegetables, then cook any grains and proteins that need preparation. I also mix my dressings or sauces before I begin assembling the jars.

Add dressing: Next, I spoon the dressing or sauce into the bottom of each mason jar.

Layer: Then, I add the beans or other protein, followed by vegetables and grains.

Finish with greens: I pack the lettuce, spinach, cabbage, arugula, or microgreens into the top of each jar.

Store: Once the jars are assembled, I seal them tightly and place them in the refrigerator until I am ready to eat.

Shake and serve: I keep the lid closed and shake the jar until the dressing coats the salad. Then I open it and eat it straight from the jar.

Hand holding a mason jar salad and eating it with a fork.

💭 Expert Tips

My #1 Secret Tip for this for this salad in a jar recipe is to always put the dressing at the very bottom and the greens at the very top. This keeps the most delicate ingredients away from the liquid while the salad is stored, which helps the greens stay crisp instead of becoming soggy. It is the little layering detail that makes these salads work so well for meal prep.

Other Tips To Keep In Mind:

Store delicate ingredients away from the dressing: If I am using softer ingredients like avocado in my jars, I keep them away from the dressing and store them closer to the greens. This prevents them from becoming mushy.
Dry the greens: I wash my greens ahead of time and make sure they are thoroughly dry before adding them to the jars. Extra water can shorten their crisp texture during storage.
Cool cooked foods: I let cooked grains, beans, tofu, and vegetables cool completely before layering them into the jars. Adding warm ingredients can cause condensation inside the jar.
Opt for sturdy veg: Using vegetables like carrots, cabbage, peppers, raw broccoli, cauliflower, and radishes is great for maintaining their texture in the refrigerator.
Keep crunchy ingredients separate: For salads with crunchy additions like crushed tortilla chips or homemade gluten-free croutons, I keep them separate and add them right before serving. Storing these items against moist ingredients will turn them soggy.

📖 Variations

There are almost no limitations to the ways in which you can make a salad in a jar. These are just 3 of the ways I make them:

Fruit salad in a jar: For a breakfast-style salad jar, I start with a layer of homemade vegan yogurt, a sprinkle of cinnamon, and a drizzle of vegan honey. Then I add a selection of fruits or a ready-made breakfast fruit salad, and top the jar with high protein granola. I love having a few of these prepared for busy mornings with early meetings.

Greek style: I layer Greek salad dressing with chickpeas, pasta, red onion, cucumber, pitted kalamata olives, vegan feta cheese, and spinach whenever I want Mediterranean flavors in my lunch. I make sure I have pitas on hand too.

Italian Inspiration: I start with vegan Italian dressing, then add vegan basil pesto, cooked fusilli pasta, chopped cherry tomatoes, and mini tofu meatballs. I top the jars with torn basil leaves and arugula. This has also worked really well as a last-minute dinner at my house.

🍽 Serving Suggestions

These salad in a jar recipes are perfect as a complete meal, but of course, you can prepare them and throw them out onto a plate with something hearty like tofu skewers with ginger soy marinade, or alongside a vegan panini.

A few weeks ago I brought a variety of salads in jars, which I topped with chickpea vegan sausage crumbles, on our family picnic. And since I have 3 growing boys and a husband with a healthy appetite, I knew that after a day running around they would be ravenous. I brought along a separate container of crispy air fryer tempeh, and a jar of homemade hummus without garlic, which they happily spread over the gluten free focaccia.

🧊 Storing And ♨️ Reheating

Refrigeration: I keep the assembled salad jars sealed in the refrigerator. They are best within 2-3 days, but can be stored up to 5 days depending on the ingredients used.

Freezing: I do not recommend freezing these salads as they will lose their crisp texture after thawing.

Reheating: There is no reheating needed for these salads. I take a jar from the refrigerator, shake it, and enjoy immediately.

❓Recipe FAQs

What size mason jar should I use for salad in a jar recipes?

I prefer a jar that is large enough to fit all of the ingredients with enough room for the salad to move around when shaken. A wide-mouth mason jar is particularly convenient since it makes layering and eating easier.

How do I keep avocado and apples from turning brown in a salad jar?

I place the avocado and apples away from the dressing and other ingredients with a lot of moisture. After slicing and chopping the apples and avocado, I brush them with a little lemon juice to slow down the oxidation. If I am using apples in a fruit salad jar, I toss the chopped pieces with some ground cinnamon to add flavor and also mask any brown spots that may appear.

Why is my salad not mixing properly when I shake the jar?

If my salad is difficult to mix when I shake the jar, the container may simply be too full, or the ingredients may have been cut into chunks that are too large. For easy mixing, I keep the cuts small and bite-sized, and use a larger jar. I also make sure to leave a little space at the top so ingredients have room to move around rather than packing everything too tightly. If I do not have a large enough jar, I skip the shaking and pour the assembled salad into a bowl and toss it with the dressing before eating.

🥗 More Salad Recipes!

Love this plant based Salad recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comment section further down the page!

You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!