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!
Servings: 1 person
Calories: 314kcal
Ingredients
- 2 tablespoon homemade dressing or any dressing you like
- ¼ cup cherry tomatoes chopped
- ¼ cup red bell pepper chopped
- ¼ cup cucumber chopped
- ¼ cup red onion chopped
- ¼ cup chickpeas cooked, rinsed and drained
- ½ cup cooked quinoa
- ¼ cup feta cheese crumbled
- handful leafy greens baby spinach, arugula, or spring mix.
- crunchy toppings like roasted sunflower seeds or croutons, are added before serving.
Instructions
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.
Quick Tip: After serving, squeeze fresh lime or lemon juice over your salad for flavor and extra freshness!
Video
Notes
- These are the nutrition facts for 1 serving of this recipe.
- The nutrition information provided is an estimate. It will vary based on the specific ingredients used.
- 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.
- 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.
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- 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!
Nutrition
Calories: 314kcal | Carbohydrates: 41g | Protein: 14g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Cholesterol: 33mg | Sodium: 445mg | Potassium: 565mg | Fiber: 8g | Sugar: 7g | Vitamin A: 1547IU | Vitamin C: 61mg | Calcium: 241mg | Iron: 3mg
