How To Build A Mason Jar Salad

by Joanna

Even though we should be eating salads all year round, summer seems to be the time when we eat salads because they are lighter and vegetables are more readily available.  What kind of salads are you eating right now?  Or are you having a hard time getting into making salads, or don’t know what to put in your salad?  Try a mason jar salad (spoiler alert – Coach Megan will be giving a “how to build a mason jar salad demo soon”)!

Mason jar salads are a great way to prep salads ahead of time without the ingredients getting soggy or inedible.  But there is a technique to making a proper mason jar salad.

  • Grab a mason jar.  Specifically, a wide mouth jar so you can easily add in the ingredients.
  • Dressing goes on the bottom, but make sure to choose your dressing wisely.
  • Veggies are the next layer, specifically ones that won’t soak up the dressing.  Think carrots, bell peppers, radish, onion, etc.  The “hard” veggies.
  • Beans, rice, or pasta are next! Chickpeas, black beans, kidney beans are all good options. Cooked rice or pasta are options, just be mindful of adding too much because the calories will add up.
  • Cheese or other proteins are added now, if you want.  You can add cooked, diced chicken, or tuna, eggs, or tofu.
  • More veggies and/or fruits!  This time the softer veggies, such as tomatoes, or fruits like strawberries or dried cranberries.
  • Nuts and seeds follow, like almonds, sunflower seeds, or pine nuts.
  • Top it all off with the leafy greens.  Mixed greens that include spinach are going to be more nutritious than iceburg lettuce.
  • Close it all up tightly with the lid and store in the fridge!  You can make several on Sunday night and have them prepared for the entire week (I wouldn’t go more than 5 days before eating them).


When ready to eat, give it a little shake to mix up the dressing, and either eat from the jar, or pour it in a bowl!  Makes healthy lunches a no brainer, which in turn helps to reduce or manage stress.  Give it a try and post a picture of your mason jar salad creation!


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