Healthy and Colorful Mason Jar Salads!

🫙 Healthy & Colorful Mason Jar Salads

Layered with vibrant veggies, proteins, whole grains, and zesty dressings — meal prep never looked so good!

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🌈 Why Mason Jar Salads?

• Stay fresh for up to 4–5 days

• Portion-controlled and easy to customize

• Keep greens from getting soggy thanks to smart layering

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🧂 Layering Order (Bottom to Top):

1. Dressing – 2–3 tbsp of your choice (vinaigrette, tahini, Greek yogurt-based, etc.)

2. Hearty Veggies – Cherry tomatoes, cucumbers, carrots, bell peppers

3. Proteins – Grilled chicken, chickpeas, tuna, tofu, hard-boiled eggs

4. Grains or Pasta – Quinoa, brown rice, farro, or whole wheat pasta

5. Soft Veggies/Fruits – Avocado (squeeze of lemon to prevent browning), corn, olives

6. Greens – Spinach, arugula, romaine, or spring mix

7. Toppings – Nuts, seeds, feta, dried cranberries (optional)

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🥗 3 Delicious Mason Jar Salad Combos

1. Mediterranean Chickpea Salad

• Dressing: Lemon vinaigrette

• Veggies: Cucumber, cherry tomatoes, red onion

• Protein: Chickpeas

• Grain: Couscous

• Greens: Arugula

• Topping: Crumbled feta & olives

2. Southwest Chicken Salad

• Dressing: Cilantro-lime yogurt

• Veggies: Corn, black beans, bell peppers

• Protein: Grilled chicken

• Grain: Brown rice or quinoa

• Greens: Romaine

• Topping: Avocado & pumpkin seeds

3. Asian-Inspired Tofu Salad

• Dressing: Sesame-ginger dressing

• Veggies: Shredded carrots, edamame, red cabbage

• Protein: Marinated tofu

• Grain: Brown rice

• Greens: Baby spinach

• Topping: Chopped peanuts & green onion

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🧊 Storage Tips:

• Store upright in the fridge.

• Shake to mix before eating, or dump into a bowl for easier tossing.

• Best consumed within 4–5 days.