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Easy Fresh Mason Jar Layered Salads Recipe for On-the-Go Meals

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A quick and easy recipe for fresh, crisp mason jar layered salads perfect for healthy, hassle-free meals on the go. These salads stay fresh for up to 4 days and are highly customizable.

Ingredients

Scale
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons apple cider vinegar or balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional)
  • Salt and freshly ground black pepper
  • Protein options (choose one or mix): grilled chicken breast (about ½ cup or 4 oz), canned chickpeas (rinsed and drained), hard-boiled eggs (chopped), cooked quinoa
  • Cherry tomatoes, halved
  • Cucumbers, thinly sliced
  • Shredded carrots
  • Bell peppers, diced
  • Avocado slices (optional, add before eating)
  • Mixed leafy greens (spinach, arugula, romaine)
  • Red onion, thinly sliced (optional)
  • Crumbled feta or shredded cheddar cheese (about 2 tablespoons)
  • Sunflower seeds or toasted nuts (about 1 tablespoon)
  • Fresh herbs like parsley or basil (optional)

Instructions

  1. Prepare the dressing by whisking together 3 tablespoons extra-virgin olive oil, 2 tablespoons apple cider vinegar, 1 teaspoon Dijon mustard, 1 teaspoon honey (optional), and a pinch of salt and pepper. Adjust seasoning to taste and set aside.
  2. Pour 2-3 tablespoons of the dressing into the bottom of each mason jar.
  3. Add diced bell peppers, cucumbers, cherry tomatoes, shredded carrots, and your choice of protein (about ½ cup or 4 oz grilled chicken or chickpeas) on top of the dressing.
  4. Sprinkle about 2 tablespoons of crumbled feta or shredded cheddar cheese, then add 1 tablespoon of nuts or seeds for texture.
  5. Fill the remaining space with 1-2 cups of mixed leafy greens.
  6. Seal the mason jar tightly with the lid and refrigerate for up to 4 days.
  7. Before eating, shake the jar vigorously to distribute the dressing or pour contents into a bowl and toss. Add avocado slices or delicate ingredients just before serving.

Notes

Layer dressing at the bottom to keep greens crisp. Use firm greens like romaine or spinach. Add delicate ingredients like avocado just before eating to prevent browning. Store salads sealed in the fridge for up to 4 days. Shake well before eating. Avoid watery dressings to prevent sogginess.

Nutrition

Keywords: mason jar salad, layered salad, healthy lunch, meal prep, on-the-go meals, fresh salad, easy salad recipe, portable salad

Find it online: https://juliamadeit.com/easy-fresh-mason-jar-layered-salads-recipe-for-on-the-go-meals/