Salad in a Jar Recipe

5 from 1 vote

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.

Prep Time30

Total Time30

Course: 30 Minutes or Less, Main Course, Salad

Cuisine: American, Asian, Greek, Mexican

Diet: Gluten Free, Vegan, Vegetarian

Servings:

Calories: 330kcal

Author: Anjali Shah

Equipment

mason jars

Ingredients

Greek style:

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

BBQ Ranch:

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

Asian:

2 tablespoons vegan Teriyaki sauce
1/4 cup tofu
1/4 cup edamame
1/4 cup carrots
1/4 cup quinoa
1 cup cabbage

Taco style:

2 tablespoons Fresh salsa
2 teaspoons creamy dressing , I use the base of this one
2 tablespoons black beans
2 tablespoons pinto beans
2 tablespoons peppers , I like hot peppers for spice
2 tablespoons avocado
1/4 cup rice
1/2 cup lettuce
1/2 cup cabbage

US Customary - Metric

Instructions

Build the salads in 4 different jars, one flavor in each, by putting the dressing/sauce at the bottom of each jar, then the beans/tofu, then the veggies and grains and finally the greens.
Store in the fridge until ready to use.
When ready, shake the jar with the lid closed until the dressing is covering the contents.
Open the lid and eat!

Notes

My #1 Secret Tip 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.
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.

Nutrition