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Fresh Mason Jar Salads Easy Meal Prep Recipes for Healthy Lunches

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A quick and easy mason jar salad recipe perfect for meal prep, keeping salads fresh and crisp all week with customizable ingredients and a balanced vinaigrette dressing.

Ingredients

  • Mixed salad greens (baby spinach, arugula, romaine) – fresh and crisp
  • Cherry tomatoes, halved
  • Cucumber, sliced thin
  • Shredded carrots
  • Grilled chicken breast, sliced (optional)
  • Chickpeas, drained and rinsed
  • Hard-boiled eggs, quartered
  • Feta cheese crumbles (optional, omit for dairy-free)
  • Sunflower seeds or toasted almonds
  • Red onion, thinly sliced
  • Extra virgin olive oil – 3 tablespoons
  • Balsamic vinegar or apple cider vinegar – 1 tablespoon
  • Dijon mustard – 1 teaspoon
  • Honey or maple syrup – 1 teaspoon
  • Salt and freshly cracked black pepper to taste

Instructions

  1. Prepare the dressing: In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon Dijon mustard, 1 teaspoon honey, and a pinch of salt and pepper. Adjust sweetness or acidity if needed.
  2. Wash and dry salad greens thoroughly. Slice cucumbers thin, halve cherry tomatoes, shred carrots, and thinly slice red onion.
  3. Cook protein if using: Grill or pan-cook chicken breasts seasoned with salt and pepper, then slice thinly. Hard-boil eggs in advance and quarter them.
  4. Layer the salad in mason jars starting with 2-3 tablespoons of dressing at the bottom.
  5. Add heavier ingredients next: chickpeas, tomatoes, cucumbers, carrots, onions, and proteins.
  6. Top with salad greens, then sprinkle cheese and nuts/seeds last. Leave space at the top for shaking.
  7. Seal jars tightly and store upright in the fridge for up to 5 days.
  8. When ready to eat, shake the jar gently to distribute dressing or pour contents into a bowl.

Notes

Keep dressing at the bottom of the jar to prevent soggy greens. Dry greens thoroughly before layering. Avoid adding delicate ingredients like avocado or fresh herbs until day-of. Pre-cooked rotisserie chicken can be used to save time. Shake jar before eating to mix dressing.

Nutrition

Keywords: mason jar salad, meal prep, healthy lunch, easy salad recipe, portable lunch, fresh salad, vinaigrette dressing, gluten-free, vegetarian options

Find it online: https://eliplate.com/fresh-mason-jar-salads-easy-meal-prep-recipes-for-healthy-lunches/