Layered mason jar salads stay crisp, offering nutritious, customizable lunches for every day of the week.
# Components:
→ Salad Base
01 - 5 cups baby spinach or mixed leafy greens
02 - 2 cups cherry tomatoes, halved
03 - 2 cups cucumber, diced
04 - 1 cup shredded carrots
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)
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 before eating)
12 - 1/2 cup roasted sunflower seeds or pumpkin seeds
→ Dressing
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
# Directions:
01 - Arrange 5 large mason jars (quart size) and prepare each ingredient as described.
02 - Whisk olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper until emulsified.
03 - Pour 2 to 3 tablespoons of dressing into the base of each jar.
04 - Add chickpeas, quinoa or rice, followed by carrots and cucumber to each jar.
05 - Layer cherry tomatoes and red onion next.
06 - Place chosen protein—sliced chicken breast, feta cheese, or cooked lentils—into each jar.
07 - Finish each jar with leafy greens and roasted seeds on top for maximum freshness.
08 - Seal jars tightly and refrigerate for up to 5 days.
09 - Shake the jar or transfer contents to a bowl; toss and add diced avocado just before eating.
