Mason Jar Salad with Chickpeas and Quinoa

Are you new to meal prep? This Mason Jar Salad is the perfect beginner-friendly recipe to make and enjoy every week-a perfect meal prep lunch or light dinner! 

Why This Recipe Works

• "Eat more salad!" You've probably heard this before, and I couldn't agree more. But let's be clear: make it a balanced and full meal by adding healthy protein and grains. And most importantly, skip the store-bought dressings and whip up a homemade one instead!
• If you're new to meal planning, Mason jar salads are a great place to start! They're easy to prepare, customizable with different proteins, grains, and veggies, and can be stored in the fridge for several days. You can prepare meal-sized salads in one go and enjoy them for days. It doesn't get easier than that!
• I love making my salad in a Mason jar because it keeps the ingredients fresh, allowing me to mix them right before serving-no more soggy greens after storing!
• This way, you won't have to stress about a healthy lunch-fresh salads will be ready and waiting for you!

Why You'll Love This Perfect Mason Jar Salad

• Quick & Easy: Perfect for meal prep, making your week a breeze.
• Customizable: Switch the veggies, proteins, and grains to suit your tastes.
• Healthy & Balanced: Packed with fresh ingredients, protein, and fiber for a filling meal.
• Make Ahead: Store in the fridge for several days to always have a fresh, nutritious meal ready.
• No More Store-Bought Dressings: Homemade salad dressing elevates the flavor and keeps it clean and wholesome.

Ingredients You'll Need (per jar)

• 2 tablespoons dressing (from your favorite homemade dressing recipe or a simple mix of olive oil, lemon juice, garlic, oregano, and salt).
• 1 cup combined cherry tomatoes, cucumbers, bell pepper, and red onion (chopped to your preference).
• ¼ cup cooked chickpeas, rinsed and drained. I love buying cooked chickpeas at Whole Foods because they are pressure-cooked and stored in a glass jar. 
• ½ cup cooked quinoa.
• ¼ cup crumbled feta cheese.
• A handful of leafy greens (baby spinach, arugula, or spring mix).
• Crunchy toppings, like roasted sunflower seeds or croutons, are added before serving.

How to Make This Delicious Mason Jar Salad

• Layer the ingredients in the jar.
• Start with dressing at the bottom of the jar to keep the other ingredients fresh.
• Add the chopped fresh veggies (cherry tomatoes, cucumbers, bell pepper, and red onion).
• Follow with the chickpeas and cooked quinoa.
• Sprinkle the feta cheese on top.
• Pack the mixed greens tightly near the top to prevent wilting.
• Seal the jar.
• Close the lid tightly and refrigerate until ready to eat.
• When serving:
• Give it a good shake to mix the ingredients, or pour the salad into a bowl.
• Add the crunchy topping (e.g., sunflower seeds or croutons) just before eating for added texture.

Prep Tips

• Use wide mouth jars for easy layering and serving.
• Prep multiple jars for a convenient grab-and-go lunch option throughout the week.
• Swap feta with your favorite cheese, or make it vegan by omitting cheese entirely.

Substitutions

• Chickpeas: Swap for other legumes like black beans, lentils, or white beans.
• Quinoa: Use brown rice, farro, couscous, or bulgur as an alternative grain.
• Feta cheese: Try goat cheese, blue cheese, ricotta, or a dairy-free cheese like cashew cheese.
• Mixed greens: Use spinach, kale, arugula, or a spring mix.
• Dressing: Any vinaigrette (lemon, balsamic, or tahini-based) will work, or make your own with olive oil, lemon, and herbs.
• Crunchy topping: Replace sunflower seeds with pumpkin seeds, almonds, or croutons.
• Grilled chicken breasts: As an alternative protein, you can add chopped grilled chicken breasts. 
• Hard-boiled eggs: Another great alternative as a protein source. 

Storage Suggestions

• Keep it fresh: Store your salad in the fridge for 4-5 days, keeping the lid tightly closed.
• Layer smart: Always put the dressing at the bottom and greens on top to keep everything crisp.
• Use the right jar: A wide-mouth Mason jar (16-32 oz) makes it easier to fill and shake before eating.
• Crunchy toppings: Keep nuts, seeds, or croutons separate and add them right before eating so they stay crunchy.
• Meal prep made easy: Make a few jars at once for quick and easy lunches all week!

Wrapping Up

Mason jar salads are a simple, healthy, and delicious way to meal prep for the week. They're easy to customize, stay fresh for days, and make lunchtime stress-free. Give them a try and enjoy fresh, homemade salads anytime!

Want more from my healthy salad recipe ideas? Try my beet salad with mandarin oranges-you'll love this great recipe! Check out other healthy recipes on Nena's Wellness Corner!

Do you know what clean eating and an anti-inflammatory diet have in common? Clean eating and the anti-inflammatory diet perfectly match, emphasizing whole foods, natural and minimally processed foods that support overall health and reduce inflammation. Discover more about the anti-inflammatory diet here!

Ready to kickstart your clean eating journey? Download my free meal plans, sign up for my newsletter, or explore my collection of healthy recipes. Also, please find the information about balanced diet and ways to incorporate it into your daily routine to achieve a healthy lifestyle! 

What's your favorite salad recipe? Drop it in the comments below!