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.
This post was originally published in April 2016. It was updated in January 2025 to include a recipe and updated photos.
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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.
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.
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.
How to Make Meal Prep Mason Jar Salads
- Wash and dry fruit. Rinse, drain, and dry chickpeas.
- Start by putting the dressing in the bottom of the jar.
- 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.
- Add the chickpeas then the blueberries.
- Next add the chicken and feta cheese.
- Add the mixed greens and the pecans on top of those.
- To serve pour it into a shallow bowl or plate and mix it up.
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.
Frequently Asked Questions
They can last up to 5 days if stored in a mason jar.
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.
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!
Copycat Olive Garden Creamy Italian
Transform store bought salad dressing into a creamy and tangy dressing like the popular restaurant.
Perfect for topping salads, wraps, tacos or burritos as well as a great salad dressing and dipping sauce.
Did you love this recipe?
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Meal Prep Mason Jar 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.
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