Mason Jar Salad Meal Prep Guide & Easy Recipe
Enjoy this vibrant Mason Jar Salad with layers of tangy dressing, crunchy veggies, quinoa, grilled chicken, avocado, roasted red peppers, and seeds. Perfect for meal prep and stays fresh until you’re ready to eat!
Servings: 1
Calories: 611kcal
Equipment
Ingredients
Layer 1: Dressing
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- salt & pepper
Layer 2: Crunchy vegetables
- ½ cup diced cucumber
- ½ cup cherry tomatoes
- ¼ cup red onion sliced
Layer 3: Complex carbohydrates
- ½ cup cooked quinoa or brown rice.
Layer 4: Protein
- ½ cup shredded chicken or baked tofu pieces
Layer 5: Soft Vegetables:
- ¼ avocado sliced
- ¼ cup roasted red peppers
Layer 6: Accessories
- 1 tablespoon sunflower seeds
- 1 tablespoon pumpkin seeds
Layer 7: Leafy Greens
- 1 cup baby spinach or arugula.
Instructions
- Start by pouring the dressing ingredients into the bottom of the jar and stir to combine.
- Add the crunchy vegetables, ensuring they’re fully submerged in the dressing.
- Layer the quinoa or brown rice on top of the veggies.
- Add the protein source—grilled chicken or tofu.
- Layer the soft vegetables next, such as avocado and roasted red peppers.
- Sprinkle on your seeds for added crunch.
- Finally, top with leafy greens. Seal the jar and refrigerate.
Nutrition
Calories: 611kcal | Carbohydrates: 40g | Protein: 35g | Fat: 36g | Saturated Fat: 5g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 20g | Trans Fat: 0.01g | Cholesterol: 60mg | Sodium: 618mg | Potassium: 1189mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1172IU | Vitamin C: 47mg | Calcium: 125mg | Iron: 5mg
