Mason Jar Salad Blueprint

How to Make a Mason Jar Salad

Here’s a quick guide on how to layer up a mason jar salad for quick and healthy, easy grab and go lunches!

What You’ll Need

Quart Sized Mason Jars, or a resealable container.

You should be able to find them at Amazon, Dollar Stores, Grocery Stores, Ikea, Walmart, Canadian Tire.

How to Layer

Bottom Layer = 1-3 Tbsp. Salad Dressing

This can be either homemade or store bought, but homemade always tastes better!

Greek yogurt, Humus, Avocado, or oil-based or vinegar-based dressing are all good.

*Dressing add up quickly so try to keep this between 30-100 Calories if possible.

Second Layer = Layer in ¼ – ½ cup Hard Vegetables

Anything that won’t absorb the salad dressing, because no one wants soggy veggies!

Cucumbers, Carrots, Red or Green Peppers, Cooked Beets, Cherry Tomatoes, Corn

Third Layer = Next, add in ¼ – ½ cup of Cooked Grains and other Veggies

 

Beans, Whole Grain Pasta, Chickpeas, Barley, Quinoa, Sweet potatoes, Potatoes, Lentils.

Fourth Layer = Add in 2-4oz of cooked Protein

Hardboiled egg, Hard Boiled Egg Whites, Tuna, Chicken, Shrimp, Salmon.

You can add in a bit of cheese here too if you don’t have too much fat in your salad: feta, goat cheese shredded cheddar, about 1 Tbsp.

Fifth Layer = Add in ¼- ½ Cup of soft Veggies or Fruits

Apple, Avocado, Strawberries, Kiwi, Pear, Grapes.

Sixth Layer= This is Optional: 1 tbsp. of any Nuts or Seeds or Dried Fruits

Pumpkin Seeds, Almonds, Pistachios, Pecans, Sunflower Seeds, Hemp Hearts, Dried Cranberries, etc.

This layer is typically not necessary if you already have 5 full layers and might me too much.

Seventh Layer = Fill the remainder of your jar with Leafy Greens

Baby Kale, Mixed Greens, Romaine, Cabbage, etc.

** be mindful of how many “fats” you put in in terms of cheese, nuts, and dressing – you don’t want to overdo it so keep in mind that all of these layers are just options and not required.

Store in the fridge for up to 5 days, although personally I only like to prep them 3 days in advance for maximal tastiness. I also personally don’t like to eat them straight out the jar so I always pack a large sealable bowl that I can toss it all into when i’m ready to eat and then I just shake it up!

Mason Jar Salad Ideas

It’s time to get creative and create your own Mason Jar Salads. Use the above guidelines with your favorite ingredients – here is some inspo for some of the salad combinations that we love!

Asian Sesame Salad

Asian Sesame Dressing, Shelled Edamame, Chopped Red Peppers, Shredded Carrots, Chopped Green Onions, Shredded Purple Cabbage, Zucchini Noodles or Cooked Rice Noodles, Shrimp or Chicken + Spinach, Peanuts or Sesame Seeds

Taco Salad

Salsa, Avocado+ Lime juice, Greek Yogurt, Cherry Tomatoes, Red onions, Black beans, Corn, Chicken Breast, Cheddar Cheese, Corn Chips, Romaine Lettuce, Cilantro

Protein Salad

Chickpeas, Broccoli, Cucumber, Red Cabbage, Chicken or Tuna, Roasted Red Peppers, Quinoa, Spinach, Creamy Dill Dressing

Roasted Beets & Goat Cheese Salad

Roasted Beets, Goat Cheese, Quinoa, Kale, Cranberries, Apples, Walnuts, Green Onion, Any Vinaigrette

Salmon Spring Salad

Baby Mixed Greens, Salmon, Edamame, Radishes, Asparagus, Green Onions, Snap Peas, Balsamic Dressing

Kale & Orange Salad

Kale, Oranges, Radish, shredded carrots, Toasted Almonds, Dijon Dressing

Waldorf Salad

Celery, Walnut, Cucumbers, Radish, Cranberries, Apple, Slivered Almonds, Grilled Chicken, Arugula, Any Vinaigrette

Greek Salad

Olives, Tomatoes, Red Onions, Feta, Cucumber, Romaine Lettuce, Oregano

Pesto Pasta Salad

Shrimp, Pesto, Whole Wheat Pasta or Zucchini Noodles, Cherry Tomatoes, Fresh Basil, Arugula

Berry Salad

Strawberries, Blueberries, Feta, Poppy Seed or Balsamic Dressing, Spinach, Red Onions

Sushi Bowl

Rice, Nori (Seaweed Snack), Crab Stick, Salad Shrimp, Cucumber, Carrots, Avocado, Sesame Seeds, Panko Bread Crumbs

Burrito Bowl

Quinoa, Black beans, Salsa, Chicken or Steak, Green Onion, Cherry Tomatoes, Chipotle Dressing

Items we used to make our salads:

Sign-Up for Your 7-Day Risk-Free Trial Here

For MORE FREE Workouts – No Sign-Up Required, CLICK HERE