Mason Jar Salads for the Week
These Mason Jar Salads are a fresh, Mediterranean-inspired meal prep lunch layered with quinoa, chickpeas, crisp vegetables, feta, and a homemade Dijon vinaigrette. Prepared in advance, they stay crisp in the refrigerator for up to 5 days, making healthy lunches effortless all week.
Equipment
- 4 (32-ounce) wide-mouth mason jars with lids
- small mixing bowl
- whisk
- measuring cups and spoons
- chef's knife
- cutting board
Ingredients
- 1/2 cup extra-virgin olive oil
- 1/4 cup red wine vinegar
- 1 tbsp Dijon mustard
- 1 tsp honey
- 1/2 tsp fine sea salt
- 1/4 tsp freshly ground black pepper
- 15 oz chickpeas, drained and rinsed
- 1/4 cup thinly sliced red onion
- 1 English cucumber, diced (about 2 cups)
- 1 pint cherry tomatoes, halved (about 2 cups)
- 1 1/2 cups cooked quinoa, completely cooled
- 1/2 cup crumbled feta cheese
- 1/4 cup roasted salted sunflower seeds
- 6 cups chopped romaine lettuce
Instructions
- In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, honey, salt, and black pepper until slightly thickened, about 30 seconds.
- Divide the dressing evenly among four 32-ounce wide-mouth mason jars, about 3 tablespoons per jar.
- Divide the drained chickpeas and sliced red onion between the jars, pressing them gently into the dressing.
- Layer the diced cucumber followed by the halved cherry tomatoes, dividing them evenly among the jars.
- Spoon the completely cooled quinoa evenly into each jar. Make sure the quinoa has cooled fully before layering.
- Divide the crumbled feta cheese and roasted sunflower seeds between the jars, keeping them above the moist ingredients.
- Pack each jar with chopped romaine lettuce, filling to the top. Press lightly and seal the jars tightly with lids.
- Refrigerate for up to 5 days. When ready to eat, shake the sealed jar vigorously for about 10 seconds, then pour into a bowl or enjoy directly from the jar.
Notes
Store the sealed jars upright in the refrigerator at or below 40°F for up to 5 days so the dressing stays at the bottom. If substituting the chickpeas with cooked chicken, tuna, or hard-boiled eggs, enjoy within 2 days. Do not freeze, as the vegetables and lettuce lose their texture after thawing.