Layered mason jar salads with greens, grains, veggies, and protein—stay crisp and fresh for weekday lunches.
# What You'll Need:
→ Salad Base
01 - 5 cups baby spinach or mixed salad greens
02 - 2 cups cherry tomatoes, halved
03 - 2 cups cucumber, diced
04 - 1 cup carrots, shredded
05 - 1 1/2 cups cooked quinoa or brown rice, cooled
06 - 1 cup canned chickpeas, drained and rinsed
→ Protein
07 - 2 grilled chicken breasts, sliced (optional; omit for vegetarian)
08 - 1 cup feta cheese, crumbled
09 - 1 cup cooked lentils
→ Extras
10 - 1/2 cup red onion, thinly sliced
11 - 1 avocado, diced (add fresh just before serving)
12 - 1/2 cup roasted sunflower seeds or pumpkin seeds
→ Dressings
13 - 1/3 cup olive oil
14 - 3 tablespoons balsamic vinegar
15 - 1 tablespoon Dijon mustard
16 - 1 clove garlic, minced
17 - Salt and pepper to taste
# Method:
01 - Set out five large mason jars (quart size recommended) and prepare all vegetables, proteins, and extras as directed.
02 - Combine olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a mixing bowl and whisk until fully emulsified.
03 - Pour 2 to 3 tablespoons of dressing into the bottom of each mason jar.
04 - Add chickpeas and quinoa or brown rice to each jar, followed by shredded carrots and diced cucumbers.
05 - Layer halved cherry tomatoes and thinly sliced red onion above the sturdy base.
06 - Insert sliced grilled chicken breast, crumbled feta cheese, or cooked lentils depending on dietary preference for each jar.
07 - Top each jar with leafy greens and roasted sunflower seeds or pumpkin seeds, ensuring greens remain dry and crisp.
08 - Close jars tightly with lids and refrigerate for up to five days to keep contents fresh.
09 - Just before eating, add diced avocado, shake the jar to mix, or pour salad into a bowl and toss.
