Fresh & Healthy: Mason Jar Salad
By Dr. Cindy Tanzar
Hello, meal prep lovers! If you’re looking for a convenient and vibrant way to enjoy your meals on the go, look no further than the Mason Jar Salad. These portable salads are not only visually appealing but also customizable to suit your taste and dietary needs. Perfect for busy weekdays, they help ensure you get your veggies while avoiding the midday slump. Plus, they are great for meal prep—just assemble them in advance and enjoy throughout the week!
Why You’ll Love This Mason Jar Salad Recipe:
- Make-Ahead Convenience: Prepare salads in advance for quick lunches or dinners throughout the week.
- Versatile Ingredients: Mix and match your favorite vegetables, proteins, and toppings to create endless variations.
- Fresh and Flavorful: Enjoy crisp veggies and vibrant flavors even days after preparation.
- Portion Control: The mason jar method helps with portion sizes while keeping everything visually appealing.
Servings: Makes 1 serving.
Ingredients:
- For the Dressing:
- 2 Tbsp. extra virgin olive oil or avocado oil
- 1 Tbsp. balsamic or red wine vinegar
- Stevia drops to taste (optional)
- 1/2 tsp. pink Himalayan salt
- 1/4 tsp. ground black pepper
- For the Salad:
- 1 cup chopped, sliced, or diced vegetables (choose from tomato, cucumber, red or sweet onion, celery, peppers, canned artichoke quarters, cauliflower, broccoli, etc.)
- 3 oz. diced protein (chicken breast, salmon, tuna, or 2-3 chopped hard-boiled eggs)
- 1 cup chopped romaine lettuce (packed to measure)
- 1 cup strawberries, sliced
- Optional Toppings:
- Feta cheese, nuts, or seeds
Directions:
- Prepare the Dressing: In a small bowl, whisk together the olive or avocado oil, vinegar, pink Himalayan salt, and ground black pepper until well blended. Alternatively, you can shake the ingredients together in a small container. If you prefer a bottled dressing, simply measure out 3 tablespoons of your favorite.
- Layer the Ingredients: Start by pouring the dressing into the bottom of a wide-mouth mason jar. Then, layer the ingredients in this order for best results:
- Harder, Crisp Vegetables: (onions, cucumbers, zucchini, etc.)
- Protein: (diced chicken, salmon, or tuna)
- Eggs or Cheese (optional)
- Soft Vegetables: (mushrooms, tomatoes)
- Strawberries
- Greens: (chopped romaine lettuce)
- Optional Toppings: (nuts or seeds)
- Seal and Store: Cover the jar with a lid and refrigerate until you’re ready to eat. These salads keep well for up to 3-5 days.
- Serve: When ready to eat, shake the jar vigorously to mix the ingredients together. Pour into a bowl, or if you’re on the go, enjoy straight from the jar!
Final Thoughts
The Mason Jar Salad is an excellent way to stay on track with your healthy eating goals while enjoying delicious meals. Feel free to get creative—personalize each salad to match your cravings and nutritional needs. You’ll love how fresh and satisfying these salads can be!
Give this a try and let me know your favorite combinations or any new ingredients you experiment with.
Happy Salad Making!