This Mediterranean Salad Jar is about to change your meal prep game! It's perfect for healthy lunches and so easy to customize!
As a dietitian, I'm always looking for different ways to meal prep healthy recipes for the week. And as far as lunches go, Mediterranean mason jar salads are a total game changer!
There are a few key tips to remember when making a salad jar. The 2 main things are being strategic about the order of ingredients so you don't end up with a soggy salad, and to use large mason jars with a wide mouth so everything stay fresh and pours easily when you're ready to enjoy it!
If you're looking for more healthy lunch ideas, you may enjoy my Mediterranean Tuna Salad, Chickpea Cucumber Salad, or White Bean Kale Salad.
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Key Ingredients and Substitution Notes
This Mediterranean Quinoa Salad Jar is made with simple wholesome ingredients. Below are some notes but be sure to check out the recipe card at the bottom for measurements.
Base Salad Ingredients
- Cucumbers - crunchy cucumbers like English cucumber or Persian cucumbers (also known as mini cucumbers) work best for this recipe. Both have fewer and smaller seeds and thinner skin than regular cucumbers.
- Tomatoes - my favorite tomatoes for this recipe are Lil' Ones from Wholesum Farms. You can find them at your local sprouts! They are small pearl tomatoes with a sweet taste and there's no need to cut them for this recipe. If you don't have Lil' Ones, I suggest to use cherry or grape tomatoes. Fresh tomatoes add a pop of flavor and also contain vitamins C, potassium, and a powerful antioxidant called lycopene that helps protect cells from oxidative stress.
- Bell Peppers - bell pepper adds a sweet flavor and nutrients. I use a red peppers because they're the sweetest variety. But you could use yellow, orange, or green bell peppers instead. Bell peppers are a good source of vitamin C, vitamin A, and fiber.
- Red Onion - red onion adds a bit of sweetness and crunch. If you prefer, use a shallot for a milder onion flavor.
- Feta Cheese - I suggest using a block of feta and crumbling it yourself with your hands or a knife. Feta adds a salty component to this perfect side dish.
- Quinoa - use your favorite variety of quinoa - white, red, black, or tricolor quinoa all work. Quinoa is technically a seed, but it's classified as a whole grain. Whole grains contain dietary fiber for a healthy gut. Quinoa also contains zinc, folate, and plant protein. Nutty quinoa is also a complete protein which means it contains all 9 essential amino acids.
- Chicken - as a shortcut for this quick recipe, I use rotisserie chicken. If you don't want to use pre-cooked chicken, you can cook your own and use either chicken thighs or boneless, skinless chicken breasts. Cook it using your favorite method and then shred the chicken.
- Mixed Greens - I use spring mix, arugual, or spinach for this recipe. If you prefer, kale or romaine lettuce work here too!
Salad Dressing Ingredients
- Extra Virgin Olive Oil - extra virgin olive oil to coat the veggies and add heart-healthy fats that also support hormone health and brain health.
- Fresh Lemon Juice - freshly squeezed lemon juice adds a citrus flavor and vitamin C.
- Dijon Mustard - just a small amount of dijon to add some extra zip and emulsify the olive oil and lemon juice.
- Honey - a touch of honey adds a little sweetness and is balanced out by the olive oil and lemon.
- Garlic Clove - grated or minced to add flavor. If you prefer to substitute with garlic powder, a quarter teaspoon will do the trick.
- Dried Oregano - fresh herbs are great for dressings, but I prefer dried oregano because it is more concentrated.
- Kosher Salt & Black Pepper - to tie everything together!
How to Make a Mediterranean Salad Jar
Below are the instructions to make this easy recipe with some photos I hope are helpful. Check the recipe card at the bottom for the full recipe.
- Step 1: Cook quinoa on the stove following the instructions on the package. Let it cool while the other components of the salad are prepared.
- Step 2: Make the dressing by combining the ingredients in a small bowl or mason jar with a whisk. Whisk vigorously until the olive oil emulsified. Alternatively, blend the dressing ingredients for a creamier result.
- Step 3: Chop the vegetables into evenly sized pieces. Add the ingredients to the jar in the following order: dressing, cucumbers, bell pepper, red onion, tomatoes, quinoa, feta, chicken, mixed greens.
- Step 4: When ready to eat, shake the mason jar and dump the salad in a large bowl.
Hint: putting the dressing in the bottom of the jar is the most important thing to make sure you don't end up with a soggy salad!
Dietitian Tip
When it comes to making salads, a lot of people feel like they won't stay full for long. Some of my favorite things to add to ensure these salad jars keep me satisfied are a whole grain like the quinoa used in this recipe and a couple sources of protein like the chicken and quinoa in this recipe!
Video of How to Make Mediterranean Salad Jars
Here's a video showing how to make this recipe that I hope is helpful!
Variations for Mediterranean Salad Jars
The best part about this salad jar is you can customize it to your liking. Below are some ideas!
- Greek Salad - make a red wine vinegar dressing and add kalamata olives for a Greek flare.
- Mediterranean Chickpea Salad - stick with the Mediterranean theme and made it plant-based by using chickpeas in place of chicken. Mediterranean Chickpea Salads are the perfect meal prep lunch.
- Burger Bowl Salad Jars - replace the dressing with healthier big mac sauce, use cooked ground beef or turkey in place of chicken, and trade out the mixed greens for romaine lettuce.
- Roasted Harvest Salad Jar - trade out the fresh veggies for roasted veggies like sweet potatoes, beets, and brussels sprouts for a heartier salad.
Storage
- Refrigerator - store these salad jars in the fridge for up to 2-3 days.
Expert Tips
- Be sure to pay attention to the order in which you add the ingredients and do the dressing a the bottom and greens at the top.
- Use a mason jar with a wide-mouth opening to make it easier to pour.
- Give the salad jar a shake before pouring it into your bowl or onto your plate.
FAQ
While healthy means something different to everyone, these salad jars are a nutrient-rich option! They are a balanced lunch with whole grains, fiber to support gut health, protein, and healthy fatty acids from the dressing. These salad jars also provide antioxidants and important nutrients like potassium and vitamins A and C.
The best jar option is a 32 oz jar with a wide mouth lid. Here are some mason jars you can grab on Amazon.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Mediterranean Salad Jars:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Meal Prep Mediterranean Salad Jar with Quinoa, Easy
Equipment
- 4 mason jars with wide mouth, 32 oz
Ingredients
Salad Ingredients
- 1 english cucumber, diced (~½ cup per jar)
- 1 bell pepper, diced (~½ cup per jar)
- 2 cups Lil' Ones tomatoes or cherry tomatoes (~½c per jar)
- ½ cup red onion, diced (~2 tablespoon per jar)
- 2 cups cooked quinoa (1 cup dry) (½ c per jar)
- 2 cups shredded rotisserie chicken (½ c per jar)
- ½ cup feta cheese, crumbled (2 tablespoon per jar)
- 8 cups mixed greens (2 c per jar)
Dressing Ingredients (makes ~3 tablespoon of dressing per jar)
- ¼ cup fresh lemon juice
- 1 tablespoon honey
- 1 tablespoon Dijon mustard
- 1 clove garlic, grated or minced
- ½ teaspoon dried oregano
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ cup extra virgin olive oil
- 1-2 tablespoon water, optional (to thin it out as needed)
Instructions
- Cook quinoa on the stove following the instructions on the package. Let it cool while the other components of the salad are prepared.
- Make the dressing by combining the ingredients in a small bowl or mason jar with a whisk. Whisk vigorously until the olive oil emulsified. Alternatively, blend the dressing ingredients for a creamier result.
- Chop the vegetables into evenly sized pieces. Add the ingredients to the jar in the following order: dressing, cucumbers, bell pepper, red onion, tomatoes, quinoa, feta, chicken, mixed greens.
- When ready to eat, shake the mason jar and dump the salad in a large bowl.
- Hint: putting the dressing in the bottom of the jar is the most important thing to make sure you don't end up with a soggy salad!
Video
Notes
- Be sure to pay attention to the order in which you add the ingredients and do the dressing a the bottom and greens at the top.
- Use a mason jar with a wide-mouth opening to make it easier to pour.
- Give the salad jar a shake before pouring it into your bowl or onto your plate.
- Refrigerator - store these salad jars in the fridge for up to 2-3 days.
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