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    Home » Recipes » Salads

    Meal Prep Mason Jar Salads

    by Mindy Boyd · Published: Apr 20, 2016 · Updated: Jan 29, 2025

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    ⏲️ 15 minutes mins
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    Packed with wholesome and healthy ingredients these meal prep mason jar salads are as delicious as they are good for you. They can be made in advance for the perfect easy and delicious lunch. Our recipe includes meat and cheese so they are also hearty enough for those nights when cooking dinner just doesn’t fit into your busy schedule. 

    Mindy’s Recipe Snapshot

    Method: This is a no-cook recipe (we use pre-cooked chicken).

    Key Ingredients: Mixed greens, chickpeas, berries, chicken, feta cheese, and store-bought dressing. 

    Ease: Such a simple recipe!

    Top Tip: Layer the ingredients properly to prevent soggy salads. 

    Pin this recipe for later!
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    Close up side view of one mason jar salad so the inside is visible.

    This post was originally published in April 2016. It was updated in January 2025 to include a recipe and updated photos.

    Jump to:
    • Mindy’s Recipe Snapshot
    • Ingredients
    • Ingredients Notes
    • What Size Mason Jar is Best for Salads?
    • How to Layer Mason Jar Salads
    • How to Make Meal Prep Mason Jar Salads
    • Tips
    • Substitutions and Additions
    • Frequently Asked Questions
    • Make These Homemade Salad Dressing Recipes!
    • Meal Prep Mason Jar Salads
    Side view of three finished mason jar salads with the layers visible.

    This particular salad recipe was inspired by Panera’s Strawberry Poppyseed Chicken Salad. It’s not a copycat recipe because I didn’t use the exact ingredients they do. 

    We love this type of healthy salad because it has lots of protein and is very filling. Plus, I can make them all the same or customize each salad.  It’s the perfect solution so that Lee and I can have our favorite ingredients. 

    This salad can also be made to eat right now, and not for meal prep. Just prepare the ingredients and layer them on a plate or in a bowl. 

    Ingredients

    See recipe card for exact amounts. 

    Labeled image of the ingredients needed to make the Meal Prep Mason Jar Salads.

    Ingredients Notes

    • Salad Dressing: I use Panera Poppy Seed Vinaigrette (not an affiliate link, just showing you what I use) for this particular salad recipe. Homemade salad dressing, or your favorite, will work just as well. 
    • Leafy Greens: I like a spring mix for this because it’s healthy. I also like that they’re washed and ready to go. 
    • Berries: I use fresh strawberries and blueberries.
    • Chickpeas: This gives the salad extra protein and substance to make it a meal.  
    • Chicken: I make oven roasted chicken breast ahead of time to make this super easy. Rotisserie chicken also works great!
    • Cheese: Feta crumbles are perfect with the combination of ingredients we use in this salad.
    • Nuts: I like the crunch of nuts and pecans are a great addition to this salad. 
    The salad in a shallow bowl after it's been poured out and mixed up.

    What Size Mason Jar is Best for Salads?

    A 32 oz wide mouth mason jar is the perfect size jar to make meal-sized salads. A pint sized jar can be used for smaller side salads. 

    How to Layer Mason Jar Salads

    The following guide is a simple formula for making the perfect mason jar salad. See below for step-by-step instructions for this particular mason jar salad recipe. 

    • Dressing Layer: The dressing goes in first so it doesn’t make the other ingredients soggy.
    • Vegetable Layer: Put heartier vegetables or fruit first then softer veggies and fruit on top of those. 
    • Protein Layer: Beans first then meat and then cheese. Hard-boiled eggs would go on top of the cheeese. 
    • Greens Layer: These go near the top so they don’t become wilted. 
    • Nuts Layer: Nuts and seeds go last so they stay crunchy. 
    A collage of four numbered images showing how to layer the ingredients into the jar.

    How to Make Meal Prep Mason Jar Salads

    1. Wash and dry fruit. Rinse, drain, and dry chickpeas. 
    2. Start by putting the dressing in the bottom of the jar. 
    3. Next add the strawberries. We add the strawberries on top of the dressing because the are cut. That way, if they release any juice it will mix in with the dressing. 
    4. Add the chickpeas then the blueberries.
    5. Next add the chicken and feta cheese.
    6. Add the mixed greens and the pecans on top of those. 
    7. To serve pour it into a shallow bowl or plate and mix it up. 
    A collage of two images, the salad right out of the jar on the top and after it was mixed on the bottom.

    Tips

    • Layer the ingredients in the proper order to prevent the ingredients from becoming soggy. 
    • Use pre-washed greens so they won’t be too wet when you put them in the jar.
    • Dry the chickpeas using a couple of paper towels. Place one paper towel on the bottom, add the chickpeas, place the second one on top and gently dry them.  

    Substitutions and Additions

    Beyond this particular recipe there are many different ingredients that can be used to make healthy mason jar salads. 

    • Virtually any leafy green can be used. Any variety of lettuce, arugula, and baby spinach are all good options. 
    • Different grains such as quinoa, white or brown rice, or pasta are all filling choices. 
    • Beans like chickpeas, kidney beans, black beans, or black eyed peas are tasty options. 
    • Cherry tomatoes, English cucumbers, and bell peppers are healthy choices. 
    • Use whatever nut you like best!

    I recommend adding avocado to the salad right before serving since it browns quickly. 

    Close up side view of one salad so the layers of ingredients are visible.

    Frequently Asked Questions

    How long do mason jar salads last?

    They can last up to 5 days if stored in a mason jar. 

    How do I eat a mason jar salad?

    We pour our salad into a bowl so we can mix it up. If you don’t want to do this then leave enough room in the jar so you can shake it up. 

    Why make salad in a mason jar?

    A mason jar seals better than a regular air tight plastic container, or even another type of glass jar. This makes them ideal for storing fresh veggies and fruit for meal prep. 

    Make These Homemade Salad Dressing Recipes!

    Olive Garden Creamy Italian Dressing (copycat) transforms store bought salad dressing into a creamy and tangy dressing like the popular restaurant.

    Copycat Olive Garden Creamy Italian

    Transform store bought salad dressing into a creamy and tangy dressing like the popular restaurant.

    Easy Citrus Vinaigrette

    Made with fresh ingredients and bursting with citrus-y flavors.

    The mason jar filled with dressing where the top of the jar is more visible.

    Avocado Lime Ranch

    Perfect for topping salads, wraps, tacos or burritos as well as a great salad dressing and dipping sauce.

    Did you love this recipe?

    We would love it if you’d leave a comment and ⭐️⭐️⭐️⭐️⭐️ review below!

    Feature image of a close up side view of the mason jar salad.

    Meal Prep Mason Jar Salads

    Mindy Boyd
    Packed with wholesome and healthy ingredients these meal prep mason jar salads are as delicious as they are good for you. They can be made in advance for the perfect easy and delicious lunch or quick dinner.
    No ratings yet
    Print – Email Required Pin Recipe Save Recipe Saved Recipe
    Prep Time 15 minutes mins
    Cook Time 0 minutes mins
    Total Time 15 minutes mins
    Course Salad
    Cuisine American
    Servings 2 salads

    Ingredients
      

    • 4 tbsp Poppyseed Dressing
    • 1/2 cup strawberries
    • 1/2 can chickpeas rinsed and drained
    • 1/2 cup blueberries
    • 1 cup diced cooked chicken
    • 1/2 cup feta crumbles
    • 4 cups spring mix
    • 4 tbsp chopped pecans
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    Instructions
     

    • Chop strawberries. Rinse and drain chickpeas, pat them dry.
    • Divide dressing, then strawberries, then chickpeas, then blueberries between two jars, in that order.
      4 tbsp Poppyseed Dressing, 1/2 cup strawberries, 1/2 can chickpeas, 1/2 cup blueberries
    • Next add chicken and feta.
      1 cup diced cooked chicken, 1/2 cup feta crumbles
    • Top with mixed greens, then pecans. 
      4 cups spring mix, 4 tbsp chopped pecans
    • To serve pour it into a shallow bowl or plate and mix it up. 

    Notes

    Did you make this recipe? We would love it if you would leave us a comment and ⭐️⭐️⭐️⭐️⭐️ review below!
     
    Nutritional information is approximate. 
     
     
    See tips, notes, and suggestions in the post above. 
     
     

    Bookmark this page to find it quickly when you are ready to make this recipe!

    Nutrition Facts

    Serving: 1jar | Calories: 411kcal | Carbohydrates: 18g | Protein: 30g | Fat: 25g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Cholesterol: 93mg | Sodium: 501mg | Potassium: 506mg | Fiber: 4g | Sugar: 8g | Vitamin A: 1117IU | Vitamin C: 44mg | Calcium: 228mg | Iron: 2mg
    Tried this recipe?Let us know how it was with a comment below.
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