The Best Veggie Mason Jar Salad {Two Ways!}

Name: The Best Veggie Mason Jar Salad {Two Ways!}
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Ingredients: 2 cups cooked quinoa (about 1 cup dry); 1 container (283 g) BBQ hummus; 1 can black beans, drained and rinsed; 1 (8oz/240 g) package cherry tomatoes, sliced in half; 1 medium-sized red onion, diced; 1 mango, diced; 2 cups Arugula; 2 cups cooked Israeli couscous (about 1 cup dry); 1 container (283 g) pinenut hummus; 1 cup roasted red peppers; 1 cup cucumber, diced; 1 cup marinated artichokes; 1 (8oz/240g) package store-bought falafels; 2 cups Baby spinach; 2 tbsp olive oil; 2 tbsp lemon juice; 1 tsp oregano; 1/2 tsp salt; 2 tbsp olive oil; 2 tbsp lime juice; 1 tsp dijon mustard; 1 tsp chili powder; 1/2 tsp salt

This Veggie Mason Jar Salad is packed with protein, with a yummy hummus base for an extra layer of flavour – try making it one of two ways!

Ingredients and substitutions

Sweet & Smoky BBQ Salad Jar

Quinoa – couscous, barley, farro or rice can be used instead.
Hummus – use any flavour of pre-packaged hummus you like or make your own.
Black beans – chickpeas or any other legume would work well.
Cherry tomatoes – leave these out altogether if you don’t like cherry tomatoes or replace with another tomato of choice, such as Roma.
Red onion – shallots, chives or green onions will be the best replacements for red onion in a salad.
Mango – use peaches, mandarin oranges or pineapple or leave out altogether.
Arugula – baby spinach would be the best replacement but you can try any leafy salad green.

Taste of the Mediterranean Salad Jar

Israeli couscous – quinoa, barley, farro or rice can be used in place of couscous.
Hummus – use any flavour of pre-packaged hummus you like or make your own.
Roasted red peppers – sun-dried tomatoes or raw bell peppers will work well.
Cucumber – celery, carrots or green beans can also be used.
Marinated artichokes – if you’re not a fan of artichokes, leave out altogether or replace with an antipasti of your choice.
Falafels – use frozen pre-made falafels for quicker prep.
Baby spinach – any leafy salad green will work.

Lemon vinaigrette

Olive oil – or another neutral oil like sunflower oil or walnut oil.
Lemon juice – use fresh or bottled lemon juice.
Oregano – Italian seasoning, thyme or dried basil can also be used.
Salt – to taste.

Chili lime vinaigrette

Olive oil – or another neutral oil like sunflower oil or walnut oil.
Lemon juice – use fresh or bottled lemon juice.
Chili powder – cayenne pepper, crushed chili flakes or paprika can also be used.
Salt – to taste.

How to make mason jar salad

Make the grains (couscous or quinoa).
Assemble all your ingredients.
Layer the hummus and veggies in the mason jars.
Pack the dressing separately.
Shake everything together and enjoy!

Benefits of using mason jars

Using a mason jar for salad is the latest craze for good reason! Mason jars have changed the game for salad meal prep. By using a mason jar, you can easily transport your meals from home to office (or school) without worrying about any spills or containers opening in your bag. Using a mason jar also allows you to limit how many containers you need to use because you can prep a salad with its dressing for a whole week without having soggy lettuce!

Frequently Asked Questions

What size mason jar should I use?

This recipe uses 950 ML mason jars, which I find are best for meal prep. You’ll get the right amount of ingredients for one individual serving size.

How do I assemble salads in mason jars?

Assembly is key when it comes to mason jar salads! For this recipe, I layer the hummus first, followed by the grains, beans, veggies and leafy greens on top. This will ensure that none of your ingredients get soggy and your salads stay fresh the longest.

Do you eat mason jar salads from the jar?

When you’re ready to eat your salad, add in the dressing and shake everything up in the mason jar then eat it straight from the jar. You can also pour the ingredients into a large bowl or plate and serve – it all depends on your preference!

Storing mason jar salads

There's no denying that mason jars have made meal prepping healthy salads much easier! But, it's important to note that there is a method to the madness to ensure you're getting the most out of your meal prep.

Assemble your salad jars by starting with dressings and sauces at the bottom. On top of the dressing, add your grains and veggies so the texture and freshness of the salad isn’t altered. Finally, top off your mason jar with your lettuce. Keeping your lettuce at the top of the jar ensures you have a fresh, crisp salad days after you've prepped your jars!

Mason jar salads will store in the fridge for up to five days, making it and amazing meal prep option. When you're ready to enjoy your salad, shake up the mason jar to combine the ingredients and enjoy. You can also pour the contents into a bowl and toss the ingredients together before enjoying.

Freezing components of this recipe

While you can’t freeze the entire salad, you can freeze your cooked quinoa or couscous. Store in freezer-safe Ziploc bags or airtight glass containers for up to 3 months. Thaw in the fridge overnight then add to your mason jar salads cold.

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More mason jar salad recipes

Meal prep tools for this recipe

These are the mason jars I used in this recipe.
You can get larger 32oz mason jars too!
Grab some glass meal prep bowls if you would rather layer these salads in a different container.
These colourful mason jar lids are so fun and perfect if you lose your lids.