5 healthy mason jar salads for the week
Do you want to save time, save money, and improve your health? Then my 5 Healthy Mason Jar Salad Recipes are the solution for you!
Prepping these salads for your weekly lunches is the easiest way to instantly nutrify your diet, while saving money in the process. That is, eat food that packs nutrition and not just empty calories.
Meals from restaurants and food trucks are usually prepared using heavy amount of cheap vegetable oils. That alone, is why it’s so easy to gain weight when you rely on someone else’s food preparation.
Why Should You Prep Mason Jar Salads for Lunch?
Like I touched on above, it’s an easy way to save time and money. You might think well Scotty, I now have to spend time shopping and prepping food, so how am I saving time?
Great question! Think about the last time you order lunch out at work. How much time did you spend just thinking about the meal you wanted? How much time did you spend sifting through the menu? Then, only to realize that you don’t want to eat there and make a completely different decision.
That, ladies and gentlemen, is an issue of wasted time.
Prepping mason jar salads on Sundays (or the day before your work week starts) solves that issue. Your lunch is ready to eat everyday and the only decision you have to make is when to eat it!
Spending just one hour prepping (the time it takes for five salads) each week amounts to just 12 minutes per salad (60 minutes/5 salads = 12 minutes each). That time spent will directly benefit you and your health goals. They say invest in yourself, so here is your chance.
Prices vary from store to store, but buying conventional (non-organic) ingredients for your salads should yield a price around $3-$4 per jar. So for about $15-$20 per week and one hour of your time, you can forge the path to a healthier lifestyle.
What Type of Mason Jars Do You Need?
I have found 1 quart (32oz) mason jars work best for lunch salads. They are large enough to pack all the ingredients you enjoy for flavor, fullness, and most importantly, to keep you healthy.
The pint size (16 oz) mason jars are ideal for packing side salads. When using these small jars, stick to two or three veggies, a dressing, and mixed greens. You won’t have room for much else.
For a family salad or salad for two, choose the half gallon (64 oz) mason jar. Those are huge and work best for packing salads for multiple people.
If you still haven’t picked up a pack of mason jars yet, you can grab a 12-pack of 1 quart (32oz) jars here to get you started.
Tips for Keeping Your Mason Jar Salads Crisp and Fresh
- Keep dressing at the bottom of the jar or in a separate container like this one
- Herbs should be added the day of for maximum freshness
- Add avocados the day of or eat within two days of packing your jar
- Seal the top of your jar tightly. This keeps out the oxygen so your salad stays fresh
- Eat your salad within 5 days of packing. Any longer and it won’t taste fresh
An Important Note About the Recipes
All recipes are written to fill five mason jar salads. If you use multiple recipes for a one week prep, your ingredient quantity will vary.
This mason jar salad is my personal favorite! I make it just about every week. It’s super filling and tastes so delicious that I usually have to contain myself from eating two in one sitting. The delicious flavor combination of the pine nuts and hummus really pull the flavors together. Who knew hummus could taste so good on a salad!
mediterranean chickpea salad
mediterranean chickpea salad
Prep Time
Total Time
60 minutes
60 minutes
Prep Time:
60 minutes
Total Time:
60 minutes
Servings:
5
Cuisine:
vegan
Category:
entree
Diet:
gluten free, oil free, soy free, grain free, whole food plant based
Author:
plant based scotty
ingredients :
2 16oz cans chickpeas, rinsed, drained and seasoned to taste
2 zucchinis, chopped
1 can 16oz pitted black olives, diced
2 cups grape tomatoes, halved
1/2 cup pine nuts
5 cups spring mix (this will amount will vary depending on how tight you stuff your jar)
2 tbsp fresh mint, finely chopped (add the morning of for maximum freshness)
1 16 oz can chickpeas, rinse and drained
1/4 -1/2 cup filtered water (add as needed)
1 tbsp lemon juice
salt and pepper to taste
directions :
- Combine all your ingredients for the hummus into a food processor. Pulse until smooth, adding extra water as necessary.
- Once hummus is made, add to 2-3 tbsp to the bottom of the jar. Using a small spatula, knife, or back of a spoon, press the hummus down so it covers the bottom of the jar.
- Divide up your ingredients for five jars and in this order, add them to your jar - zucchini, olive, tomatoes, pine nuts, chickpeas, spring mix, and mint.
Leafy greens are natural antioxidants. When you mix them with the rest of the ingredients in this salad, you create the ultimate antioxidant superfood recipe. The sweet and savory flavors of the fruit and nuts create a perfect harmony that will satisfy both your stomach and your tastebuds.
blueberry pecan superfood salad
blueberry pecan superfood salad
Prep Time
Total Time
60 minutes
60 minutes
Prep Time:
60 minutes
Total Time:
60 minutes
Servings:
5
Cuisine:
vegan
Category:
entree
Diet:
gluten free, oil free, soy free, grain free, whole food plant based
Author:
plant based scotty
ingredients :
2 16 oz cans red kidney beans, rinsed, drained and seasoned to taste
2 apples, chopped
1.5 cups purple cabbage, chopped
1/2 cup pecans, roughly chopped
2 cups blueberries, rinsed and patted dry
5 cups baby spinach (this will amount will vary depending on how tight you stuff your jar)
1/3 cup fresh basil, chopped (add the morning of for maximum freshness)
1.5 cups fresh blueberries, rinsed
1 tbsp lemon juice
1 tbsp red wine vinegar
directions :
- Combine all your ingredients for the blueberry vinaigrette into a food processor. Pulse until well combined.
- Pour blueberry vinaigrette mixture through a fine mesh strainer into a small bowl. This will capture any leftover blueberry skins and leave you with a smooth dressing.
- Add 2 tbsp of blueberry vinaigrette into each jar. Then, divide up your ingredients for five jars and in this order, add them to your jar - purple cabbage, apple, blueberries, pecans, kidney beans, spinach, basil.
The Healthy Vegan Taco Salad is one of the easiest to prepare of the bunch. It also happens to be the most robust in flavor. Adding in the fresh cilantro the morning of is the key ingredient here. It will help tie all the flavors together and make the salad super delicious.
healthy vegan taco salad
healthy vegan taco salad
Prep Time
Total Time
60 minutes
60 minutes
Prep Time:
60 minutes
Total Time:
60 minutes
Servings:
5
Cuisine:
vegan
Category:
entree
Diet:
gluten free, oil free, soy free, grain free, whole food plant based
Author:
plant based scotty
ingredients :
2 16 oz cans black beans, rinsed, drained and seasoned to taste
1 cup red onion, diced
1 bell pepper, diced
1.5 cups corn kernels (if frozen, thawed)
1/4 cup pumpkin seeds
5 cups romaine lettuce, chopped (this will amount will vary depending on how tight you stuff your jar)
1/3 cup fresh cilantro, chopped (add the morning of for maximum freshness)
1/4 cup salsa
directions :
- Divide up your ingredients for five jars and in this order, add your ingredients - salsa, red onion, bell pepper, corn, pumpkin seeds, black beans, romaine lettuce, cilantro.
Not sure if you are getting enough protein in your diet? I can assure you that this will help meet your needs in a hurry. Almonds, quinoa, and tofu all make the list of best plant-based protein sources available.
I would also recommend making the Avocado Dressing one or two days before you plan to eat the salad. Any longer than that, and it’ll start to turn black.
muscle builder salad
muscle builder salad
Prep Time
Total Time
60 minutes
60 minutes
Prep Time:
60 minutes
Total Time:
60 minutes
Servings:
5
Cuisine:
vegan
Category:
entree
Diet:
gluten free, oil free, grain free, whole food plant based
Author:
plant based scotty
ingredients :
1 brick tofu, chopped into 1/2″ inch pieces*
1.5 cups cooked quinoa (seasoned to taste)
1 cucumber, chopped
1 red bell pepper, chopped
1/2 cup almonds, chopped
5 cups kale, shredded (this will amount will vary depending on how tight you stuff your jar)
1/3 cup fresh basil, chopped (add the morning of for maximum freshness)
2 avocados
juice of one small lime
salt and pepper to taste
notes :
*Drained and pressed for 15 minutes before chopping. Then season to taste.
**This is best consumed within 1-2 days. If you are making a week’s worth of salads, you may need to prepare the dressing twice (one at the beginning of the week and another mid-week).
directions :
- Combine all your ingredients for the avocado dressing into a food processor. Pulse until smooth**.
- Divide up your ingredients for five jars and in this order, add them to your jar - avocado dressing, cucumber, red pepper, almonds, quinoa, tofu, kale, and basil.
notes :
*Drained and pressed for 15 minutes before chopping. Then season to taste.
**This is best consumed within 1-2 days. If you are making a week’s worth of salads, you may need to prepare the dressing twice (one at the beginning of the week and another mid-week).
Peanut butter lovers rejoice! This savory, crunchy Asian chopped salad will have you smiling with joy every bite. Crunchy veggies, peanuts, and chow mein noodles are the ideal ingredients for anyone who loves a good crunch.
It’s packed with protein and fiber so no need worry about feeling full afterwards. Also, since peanut butter tends to become firm in the fridge, you may need to use a spatula or spoon to dig it out of the bottom before eating.
asian chopped salad with peanut sauce
asian chopped salad with peanut sauce
Prep Time
Total Time
60 minutes
60 minutes
Prep Time:
60 minutes
Total Time:
60 minutes
Servings:
5
Cuisine:
vegan
Category:
entree
Diet:
oil free
Author:
plant based scotty
ingredients :
1.5 cups purple cabbage, chopped
2 small carrots, grated (about 1 cup)
3 cups edamame, cooked
1.5 cups chow mein noodles (omit if gluten-free)
1/3 cup peanuts, chopped
5 cups kale, shredded (this will amount will vary depending on how tight you stuff your jar)
1/3 cup fresh cilantro, chopped (add the morning of for maximum freshness)
1/2 cup peanut butter
1 tbsp soy sauce (sub tamari if gluten-free)
1 tbsp fresh lime juice
1/4 cup filtered water
directions :
- Combine all your ingredients for the peanut sauce into a food processor. Pulse until smooth.
- Add to 2-3 tbsp of peanut sauce to the bottom of the jar. Divide up your ingredients for five jars and in this order, add them to your jar - peanut sauce, purple cabbage, carrots, edamame, peanuts, chow mein noodles, kale, and cilantro.
5 Comment(s)
Write a comment
As seen on..
brenda j young
Scott – I was telling your mom a few weeks ago that your site is getting better and better each week! The teacher in me can’t help but look at spelling/grammar/set up/pics, etc!! I am so enjoying the content, especially the recipes! I am learning A LOT from you! I am so happy that you and Callie are loving Austin!
Scotty
Thanks so much for the kind words Brenda! Glad you’re enjoying all the content!
Kate
Hi Scotty! These salads look delicious! are these 5-serving recipes based on the 32 ounce or 16 ounce size jars?? Thank you! 🙂
Scotty
Great question! These are 32oz jars.
Leslie
These plant based salads in a jar are just what I was looking for. Thankyou for creating them! I only wish I could print them out instead of hand copying.