Mason Jar Salads

Name: Mason Jar Salads
Yield: servings
Ingredients: Apple-Cider Vinegar Dressing: ½ cup apple-cider vinegar, 1 cup extra-virgin olive oil, 1 garlic clove (minced), ½ tbsp Dijon or wholegrain mustard, good pinch sea salt & pepper (to taste); Almond Satay Dressing: ½ cup creamy almond butter, 2 tbsp raw honey or pure maple syrup, juice ½ lemon, 3 tbsp tamari, ½ tbsp grated ginger, 1 garlic clove (minced), pinch chilli flakes; Balsamic Vinegar Dressing: ½ cup extra-virgin olive oil, ¾ cup balsamic vinegar, 1 tbsp raw honey or pure maple syrup, 1 garlic clove (minced), 1 tsp Dijon mustard, good pinch sea salt & pepper (to taste); Hummus Salad Dressing: ¾ cup hummus, 1 tbsp extra-virgin olive oil, 1 tbsp Dijon mustard, 1 heaped tsp raw honey or pure maple syrup, juice 1 lemon, 1 garlic clove (minced), good pinch sea salt & pepper (to taste) - add a little water if you want a thinner dressing; Hard veggies or legumes: Carrots, broccoli, radish, corn, capsicum, chickpeas, black beans, kidney beans, green beans, edamame; Grains: Quinoa, brown rice, buckwheat noodles; Soft veggies or fruits: Cucumber, tomatoes, red onion, berries, grapefruit or orange pieces, diced avocado, shredded red cabbage, oven-baked pumpkin or sweet potato pieces; Protein: Chicken, salmon, lamb, tofu, boiled egg, nuts, seeds; Leafy greens, herbs and sprouts: Rocket, shredded kale, baby spinach, broccoli sprouts, alfalfa, parsley, coriander, basil

by Anna May 23, 2025

Mason Jar Salads

By: Anna

Mason jar salads are the perfect solution for busy individuals looking for a nutritious, portable lunch option. These layered salads are packed with fresh, nutrient-dense ingredients like greens, vegetables and protein, providing a balanced meal to keep you energised throughout the day. Easy to prepare in advance, they offer a convenient, mess-free way to enjoy […]

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Servings

Prep time

Cook time

Recipe

Vegan, Gluten free

Ingredients

Apple-Cider Vinegar Dressing: ½ cup apple-cider vinegar, 1 cup extra-virgin olive oil, 1 garlic clove (minced), ½ tbsp Dijon or wholegrain mustard, good pinch sea salt & pepper (to taste)
Almond Satay Dressing: ½ cup creamy almond butter, 2 tbsp raw honey or pure maple syrup, juice ½ lemon, 3 tbsp tamari, ½ tbsp grated ginger, 1 garlic clove (minced), pinch chilli flakes
Balsamic Vinegar Dressing: ½ cup extra-virgin olive oil, ¾ cup balsamic vinegar, 1 tbsp raw honey or pure maple syrup, 1 garlic clove (minced), 1 tsp Dijon mustard, good pinch sea salt & pepper (to taste)
Hummus Salad Dressing: ¾ cup hummus, 1 tbsp extra-virgin olive oil, 1 tbsp Dijon mustard, 1 heaped tsp raw honey or pure maple syrup, juice 1 lemon, 1 garlic clove (minced), good pinch sea salt & pepper (to taste) - add a little water if you want a thinner dressing
Hard veggies or legumes: Carrots, broccoli, radish, corn, capsicum, chickpeas, black beans, kidney beans, green beans, edamame
Grains: Quinoa, brown rice, buckwheat noodles
Soft veggies or fruits: Cucumber, tomatoes, red onion, berries, grapefruit or orange pieces, diced avocado, shredded red cabbage, oven-baked pumpkin or sweet potato pieces
Protein: Chicken, salmon, lamb, tofu, boiled egg, nuts, seeds
Leafy greens, herbs and sprouts: Rocket, shredded kale, baby spinach, broccoli sprouts, alfalfa, parsley, coriander, basil

Method

Place all dressing ingredients into a jar or small bowl and shake or whisk until well combined. Pour some dressing into the bottom of your mason jars. (By pouring the dressing at the bottom, you can avoid a soggy salad.)
Choose and prepare your ingredients for your salad and dressing, cooking any veggies or protein as needed.
Next step, add a layer of hard veggies or legumes.
Top with some grains.
Top with softer veggies or fruits.
Next, top with some protein.
Then fill the rest of the jar with leafy greens, herbs and sprouts.
Keep your salad jars in the fridge. When you are ready to eat a salad, tip it out into a bowl, toss and then enjoy.