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8 Healthy Mason Jar Salad Recipes: Easy Meal Prep for Beginners

Meal prepping is a fantastic way to save time, reduce food waste, and maintain a balanced diet. One of the most convenient and visually appealing ways to prepare salads in advance is by using mason jars. Not only do they keep your ingredients fresh, but they also make it easy to transport your meals to work or school. Here, we’ve compiled eight healthy mason jar salad recipes that are perfect for beginners looking to streamline their meal prep routine.

1. Classic Greek Salad Jar

Ingredients:

• 1 cup chopped cucumbers
• 1 cup halved cherry tomatoes
• 1/2 cup diced red onion
• 1 cup chopped bell pepper
• 1/2 cup Kalamata olives
• 100g feta cheese (cubed)
• 1/4 cup olive oil
• 2 tbsp red wine vinegar
• Dried oregano, salt, and pepper to taste

Instructions:

1. Begin with the dressing: whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
2. Pour the dressing into the bottom of the jar.
3. Layer the cucumbers, tomatoes, red onion, bell pepper, olives, and feta cheese, in that order.
4. Seal tightly and refrigerate. Shake before eating!

2. Quinoa and Black Bean Salad Jar

Ingredients:

• 1 cup boiled quinoa
• 1 cup canned black beans (rinsed and drained)
• 1/2 cup corn (canned or frozen)
• 1/2 cup diced red bell pepper
• 1/4 cup chopped fresh cilantro
• 1/4 cup lime juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In the jar, start with the lime juice and olive oil as the base.
2. Add the quinoa, black beans, corn, red bell pepper, and cilantro, layering each ingredient carefully.
3. Season with salt and pepper. Shake well before serving.

3. Spinach and Strawberry Salad Jar

Ingredients:

• 2 cups baby spinach
• 1 cup sliced strawberries
• 1/4 cup crumbled goat cheese
• 1/4 cup pecans or walnuts
• 3 tbsp balsamic vinaigrette

Instructions:

1. Place the balsamic vinaigrette in the bottom of the jar.
2. Layer the spinach, strawberries, goat cheese, and nuts.
3. Seal the jar and refrigerate. This fresh salad is best eaten within a few days.

4. Chickpea and Avocado Salad Jar

Ingredients:

• 1 can chickpeas (rinsed and drained)
• 1 ripe avocado (diced)
• 1/2 cup diced cucumber
• 1/2 cup halved cherry tomatoes
• 1/4 cup chopped red onion
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Begin with the lemon juice in the jar.
2. Add the chickpeas, cucumber, tomatoes, red onion, and finally the avocado on top.
3. Season with salt and pepper. Give it a gentle toss before eating.

5. Asian Noodle Salad Jar

Ingredients:

• 1 cup cooked rice noodles
• 1 cup shredded carrots
• 1 bell pepper (sliced)
• 1/2 cup edamame (shelled)
• 1/4 cup chopped spring onions
• 3 tbsp sesame dressing

Instructions:

1. Start with the sesame dressing at the bottom.
2. Layer the rice noodles, carrots, bell pepper, edamame, and spring onions.
3. Seal and refrigerate. Toss well before serving for a delightful meal.

6. Mediterranean Couscous Salad Jar

Ingredients:

• 1 cup cooked couscous
• 1/2 cup diced cucumber
• 1/2 cup diced tomatoes
• 1/4 cup red onion (diced)
• 1/4 cup parsley (chopped)
• 3 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Pour the lemon juice and olive oil into the jar first.
2. Add the couscous, followed by cucumber, tomatoes, onion, and parsley.
3. Season with salt and pepper before sealing. Shake well prior to eating.

7. Taco Salad Jar

Ingredients:

• 1 cup cooked ground turkey or beef (optional)
• 1 cup shredded lettuce
• 1/2 cup black beans (rinsed and drained)
• 1/2 cup diced tomatoes
• 1/4 cup shredded cheese
• 1/4 cup salsa

Instructions:

1. Place the salsa in the bottom of the jar to keep it from soggy.
2. Layer the ground meat (if using), lettuce, black beans, tomatoes, and cheese.
3. When ready to eat, shake to mix the ingredients.

8. Autumn Harvest Salad Jar

Ingredients:

• 1 cup mixed greens
• 1/2 cup roasted sweet potato (cubed)
• 1/4 cup dried cranberries
• 1/4 cup walnuts (chopped)
• 1/4 cup feta cheese (crumbled)
• 2 tbsp apple cider vinaigrette

Instructions:

1. Start with the apple cider vinaigrette at the bottom.
2. Add the mixed greens, followed by sweet potato, cranberries, walnuts, and feta cheese.
3. Refrigerate and shake before serving for a tasty autumn dish.

Making salads in mason jars not only promotes healthy eating but also adds a pop of colour to your fridge. With these easy recipes, you’ll be well-equipped to tackle meal prep, ensuring that you always have a nutritious and delicious meal on hand. Enjoy the convenience and satisfaction of healthy eating with these vibrant creations!