Meal Prep Mediterranean Salad Jar with Quinoa, Easy

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Meal Prep Mediterranean Salad Jar with Quinoa, Easy

Mallory

This Mediterranean Salad Jar is about to change your meal prep game! It's perfect for healthy lunches and so easy to customize. Fresh veggies, shredded chicken, quinoa, and a homemade lemon dressing all topped with feta cheese!

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Prep Time 10

Cook Time 15

Course lunch

Cuisine Mediterranean

Servings servings

Calories 490 kcal

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

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.

Storage

Refrigerator - store these salad jars in the fridge for up to 2-3 days.

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!

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 1jarCalories: 490kcalCarbohydrates: 37gProtein: 37gFat: 23gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gCholesterol: 80mgSodium: 990mgFiber: 6g

Keyword 30 minutes or less

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