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Life gets busy and Mason Jar Salads are an easy way to simplify meals. This is the ultimate jar salads guide with 6 amazing recipes, 100+ mix-and-match ingredients, plus all the tips and ideas for make-ahead salads. Prep salad ingredients in bulk, layer into jars, and eat salads all week long!
🥗 These portable salads are perfect for busy lifestyles. Prepare multiple salads on Sunday and grab one each morning for lunch. The mason jar format makes them incredibly convenient for work, school, travel, or just a busy mom life!
Table of Contents
- The Best Things About Mason Jar Salads
- Mix & Match Mason Jar Salad Ingredients Guide
- Sturdy Vegetables
- Mix & Match Formula
- How To Make A Mason Jar Salad
- Featured Review
- 6 Mason Jar Salad Recipes For Meal Prep
- Substitutions &Variations
- Salad FAQs
- Storage & Reheating Tips
- Expert Tips
- More Salad Recipes to Consider
The Best Things About Mason Jar Salads
A salad in a jar is the best way to have a healthy meal or side ready in a snap. Prep a bunch of jars on the weekend complete with customized homemade salad dressings and you’ll be eating well all week long.
The genius of this method is in the layering—salad dressing goes on the bottom, hearty veggies and proteins in the middle, and leafy greens packed on top. This simple technique keeps everything crisp and fresh in the fridge for 3-5 days.
The method works for endless combinations with different dressings, so I never get bored. Each jar is completely customizable to accommodate different dietary preferences, making it easy to prep healthy lunches for my whole family in one session.
🩷 Melissa
They have endless possibilities for customization with a variety of ingredients, dressings, and flavors.
All you have to do is unscrew the lid, find a fork, and give it a little stir. There’s no reason not to be eating more salad!
And while you’re prepping a few of the salads in a jar, you could also make a few fruit on the bottom yogurt cups and put together some snacks in a jar so you a little extra prepared for the week.
Mix & Match Mason Jar Salad Ingredients Guide
Sturdy Vegetables
- Carrots (julienned, diced, or shredded)
- Bell peppers (red, yellow, orange, green)
- Radishes (sliced or diced)
- Celery (diced)
- Red onion (thinly sliced)
- Cherry tomatoes
- Grape tomatoes
- Cucumber (diced)
- Snap peas
- Sugar snap peas
- Broccoli florets (blanched)
- Cauliflower florets (raw or roasted)
- Corn kernels
- Edamame (shelled)
- Jicama (julienned)
- Beets (roasted and diced)
Animal Proteins
- Grilled chicken breast (diced)
- Rotisserie chicken (shredded)
- Hard-boiled eggs (halved or chopped)
- Grilled salmon (flaked)
- Canned tuna (drained)
- Grilled shrimp
- Turkey (diced)
- Ham (diced)
- Bacon bits (cooked)
- Smoked salmon
Plant-Based Proteins
- Chickpeas (roasted or canned)
- Black beans
- Kidney beans
- White beans (cannellini)
- Pinto beans
- Lentils (cooked)
- Quinoa (cooked and cooled)
- Tofu (cubed and baked)
- Tempeh (crumbled)
- Hemp hearts
- Sunflower seeds
- Pumpkin seeds (pepitas)
Nuts & Seeds
- Almonds (sliced or chopped)
- Walnuts (chopped)
- Pecans (chopped)
- Pine nuts
- Cashews (chopped)
- Pistachios (shelled)
- Hazelnuts (chopped)
- Sunflower seeds
- Pumpkin seeds (pepitas)
- Chia seeds
- Flax seeds
- Sesame seeds
- Hemp hearts
Cheese & Dairy
- Feta cheese (crumbled)
- Goat cheese (crumbled)
- Mozzarella (fresh, diced)
- Cheddar (diced)
- Parmesan (shaved or grated)
- Blue cheese (crumbled)
- Cottage cheese
- Greek yogurt (as dressing base
Grains & Starches
- Quinoa (cooked)
- Brown rice (cooked)
- Wild rice (cooked)
- Farro (cooked)
- Bulgur wheat (cooked)
- Pasta (cooked – penne, orzo, rotini)
- Couscous (cooked)
- Barley (cooked)
- Sweet potato (roasted and diced)
Sturdy Fruits
- Apple (diced, tossed with lemon)
- Pear (diced, tossed with lemon)
- Grapes (halved)
- Dried cranberries
- Dried cherries
- Raisins
- Pomegranate seeds
Delicate Fruits
- Strawberries (sliced)
- Blueberries
- Raspberries
- Blackberries
- Mandarin oranges
- Avocado (add day of eating)
Leafy Greens
- Baby spinach
- Arugula
- Mixed spring greens
- Romaine lettuce (chopped)
- Butter lettuce
- Kale (massaged)
- Swiss chard (chopped)
- Watercress
Fresh Herbs
- Basil (torn)
- Cilantro (chopped)
- Parsley (chopped)
- Mint (chopped)
- Dill (chopped)
- Chives (chopped)
Flavor Boosters & Extras
- Olives (Kalamata, green, black)
- Sun-dried tomatoes
- Roasted red peppers
- Capers
- Pickled onions
- Jalapeños (pickled or fresh)
- Banana peppers
- Fresh garlic (minced)
- Ginger (grated)
- Lemon zest
- Lime zest
Dressings
Oil-Based:
- Olive oil and vinegar
- Balsamic vinaigrette
- Lemon vinaigrette
- Italian dressing
- Greek dressing
Creamy:
- Ranch dressing
- Caesar dressing
- Tahini dressing
- Avocado lime dressing
- Greek yogurt-based dressings
Mix & Match Formula
Start at the bottom and think of it as an upside down salad!
Bottom: The dressing is always on the bottom since it is the salad’s moisture.
Middle: Sturdy vegetables & fruits and everything that doesn’t need to go on the bottom or the top!
Top: Leafy greens and fresh herbs can go on top and can be squished down to get a bunch in there! Delicate fruits need to be added the day the salad will be eaten or at the last minute when you sit down to eat.
How To Make A Mason Jar Salad
Step 1: Add your ingredients to a mason jar in the order below for the perfect layering technique.
- Dressing (2-3 tablespoons)
- Sturdy vegetables (1/2 cup)
- Protein (3-4 oz or 1/2 cup plant-based)
- Grains & beans (1/4 cup)
- Cheese & nuts (2 tablespoons)
- Flavor boosters (1-2 tablespoons)
- Leafy greens (2-3 cups, packed on top)
Step 2: Leaving a bit of air at the top, seal the jar tightly. If you’re worried about condensation or moisture getting into the jar, you can put a folded up paper towel on top. (Use this as your napkin if putting your salad into a bowl when eating it!)
Step 3: I highly recommend labeling the jars with info such as who it’s for, type of salad, anything that needs added the day of eating, and even the day of the week it’s planned to be eaten. Anything that makes it easy to keep them moving before they go to waste!
When Ready to Eat: Shake the jar to get everything coated with dressing, open the jar, and mix it up a bit with your fork. You can also dump it out into a bowl or onto a plate — use a butter knife, spoon, or spatula to scrape out all the dressing!
Featured Review
Mattie ⭐️⭐️⭐️⭐️⭐️
March 1, 2025
I eat the Berry Chicken Salad with Feta all the time at work. It’s a perfect Mason Jar Salad.
6 Mason Jar Salad Recipes For Meal Prep
Substitutions &Variations
Protein Swaps
Replace grilled chicken with rotisserie chicken for faster prep, or use canned tuna, hard-boiled eggs, or plant-based options like tofu or tempeh.
Grain Alternatives
Swap quinoa for brown rice, farro, couscous, or pasta. Each grain brings a different texture and keeps your salads interesting throughout the week.
Greens Options
Mix up your base with baby spinach, arugula, mixed spring greens, or massaged kale. Romaine and butter lettuce also work well for crunchier salads.
Dairy-Free Version
Skip the cheese and use tahini dressing or avocado lime dressing instead of creamy dairy-based options. Add extra nuts and seeds for richness.
Low-Carb Adaptation
Eliminate grains entirely and increase the protein and vegetable portions. Add extra nuts, seeds, and cheese for satisfying healthy fats.
Vegan Option
Use plant-based proteins like chickpeas, lentils, or tofu, skip the cheese, and choose oil-based dressings or tahini-based options.
Salad FAQs
Start with salad dressing on the bottom, followed by sturdy vegetables like carrots and cherry tomatoes, then add your protein, grains, cheese, and flavor boosters. Pack leafy greens on top of the jar last. This order keeps moisture away from delicate greens, ensuring everything stays crisp for days.
When properly layered with dressing on the bottom and delicate greens on top, jar salads stay fresh for 3-5 days in the refrigerator. The key is keeping wet ingredients away from leafy greens until you’re ready to eat.
Wide mouth quart-size (32 oz) mason jars are ideal for full meal-sized salads. They provide enough space for generous portions while making it easy to add ingredients and eat directly from the jar. For smaller lunch portions or side salads, pint jars work well.
Avoid adding delicate ingredients like avocado, cucumbers, and hard-boiled eggs until the day you plan to eat the salad, as they deteriorate quickly. Delicate fruits like berries should also be added fresh. Keep these items separate and add them just before eating.
Storage & Reheating Tips
Refrigerator Storage
Properly layered jar salads stay fresh in the refrigerator for 3-5 days. Keep them upright to maintain the layering and prevent dressing from seeping into the greens.
Seafood Salads
If your jar salad contains tuna, salmon, or shrimp, consume within 3 days for optimal food safety and freshness.
Separate Delicate Items
Store avocado, cucumbers, hard-boiled eggs, and berries separately. Add them to your jar the morning you plan to eat it or right before serving.
Dressing Storage
Extra salad dressing can be stored in a separate jar for up to a week (or longer for oil-based varieties). Use small containers to keep dressing separate if preferred.
Make-Ahead Tips
Prep all your ingredients on Sunday—cook proteins, chop vegetables, and make dressings. Assembly goes quickly when everything is ready, and you’ll have healthy lunches for the entire week.
No Reheating Needed
These salads are designed to be eaten cold, making them perfect grab-and-go meals that require no reheating or additional preparation.
Expert Tips
- Create a Moisture Barrier: The secret to crisp salads is keeping dressing away from greens. Always place dressing on the bottom, sturdy vegetables and proteins in the middle, and pack leafy greens firmly on top. This barrier prevents sogginess for days and creates the perfect mason jar salad.
- Press Down Gently as You Layer: Minimize air pockets by gently pressing down on each layer as you build your salad. This reduces oxidation and helps ingredients stay fresher longer, but be careful not to crush delicate items.
- Prep Proteins in Bulk: Cook chicken, steak, hard-boiled eggs, or roasted chickpeas in large batches during your meal prep session. Having proteins ready to go makes assembling multiple jar salads quick and efficient throughout the week.
- Label Your Jars: Use masking tape or labels to mark each jar with the type of salad, who it’s for, and the day of the week you plan to eat it. This simple step keeps your meal prep organized and ensures nothing goes to waste.
- Use the Paper Towel Trick: If you’re concerned about condensation, place a folded paper towel on top of the greens before sealing. This absorbs excess moisture and doubles as your napkin when you’re ready to eat!
More Salad Recipes to Consider
Did you make this recipe? Leave a ⭐️ review and share it on Instagram, Facebook, or Pinterest!
I eat the Berry Chicken Salad with Feta all the time at work. It’s a perfect Mason Jar Salad. <3
Ohh great idea Mattie! Thank you!
Thank you so much
Thank you for the recipes! What size jars are these? I didn’t see it mentioned but may have missed it.
Thanks!
These are 1/2 pint (1 cup) wide mouth jars, I LOVE this size and use it all the time for little recipes, leftovers, putting it in the lunchboxes…
Great idea, I love salad but hate preparing them all the time. This gives me a break from smoothies. Started gym workouts so this really helps.
They make eating those veggies a little easier, that’s for sure!
I want to fill my fridge with these colorful jars ~ great tips and a fabulous post!
I want to fill my fridge with these colorful jars ~ great tips and a fabulous post!
I go through cycles of not doing them too and I’m always happy when I come back to it! These were some really tasty ones. ENJOY friend!