Jar Salads: The Ultimate Guide for Meal Prep

If you’re anything like me, you love a delicious salad but hate the last-minute prep work that often comes with it. That’s where jar salads come in! They’re the perfect meal-prep solution for those busy weekdays when you need a quick and healthy lunch or dinner. In this post, I’m sharing five of my favorite jar salad recipes inspired by global cuisines. These salads are not only super tasty, but they’ll also keep you feeling full and energized throughout the day.

1. Mediterranean Bliss (Makes 5 Servings)

This jar salad transports you straight to the sunny shores of the Mediterranean. It’s packed with fresh veggies, protein-rich chickpeas, and tangy feta cheese – a flavor combination that’s sure to please.

Ingredients

• 10 tablespoons lemon vinaigrette (homemade or store-bought)
• 2 1/2 cups cooked chickpeas (canned or cooked from dried)
• 2 1/2 cups diced cucumber
• 2 1/2 cups halved cherry tomatoes
• 1 1/4 cup thinly sliced red onion
• 1 1/4 cup Kalamata olives, pitted and halved
• 1 1/4 cup crumbled feta cheese
• 10 tablespoons chopped fresh parsley

Instructions

1. Divide the lemon vinaigrette evenly among five clean mason jars.
2. Layer the remaining ingredients in each jar in the order listed above.
3. Seal the jars tightly and store in the refrigerator for up to 5 days.

 Meal Prep Tips  

• Chickpeas: Cook a large batch of chickpeas at the beginning of the week. You can use canned chickpeas, but cooking them from dried gives you more control over the flavor and texture.
• Lemon Vinaigrette: Make a big batch of homemade lemon vinaigrette or buy your favorite store-bought brand.
• Fresh Herbs: Chop a large bunch of parsley to have on hand for multiple salads throughout the week.

 2. Southwest Fiesta (Makes 5 Servings)

Get ready for a flavor explosion with this Southwest-inspired jar salad. It’s a zesty mix of black beans, corn, peppers, and a creamy cilantro-lime dressing.

Ingredients

• 10 tablespoons cilantro-lime dressing (homemade or store-bought)
• 2 1/2 cups black beans, rinsed and drained (canned or cooked from dried)
• 2 1/2 cups corn kernels (fresh, frozen, or canned)
• 1 1/4 cups diced red bell pepper
• 1 1/4 cups diced yellow bell pepper
• 1 1/4 cups diced orange bell pepper
• 1 1/4 cups shredded cheddar cheese
• 2 1/2 ripe avocados, sliced (add just before eating)

Instructions

1. Start with the cilantro-lime dressing at the bottom of each jar.
2. Layer the black beans, corn, and bell peppers.
3. Top with cheddar cheese.
4. Seal the jars and refrigerate.

Meal Prep Tips

• Roasted Veggies: Roast a large batch of vegetables like zucchini, squash, onions, and peppers on Sunday. Store them separately and add a 1/2 cup serving to each salad just before eating.
• Cilantro-Lime Dressing: Make your own cilantro-lime dressing ahead of time for the freshest flavor. You can also find good quality store-bought versions.
• Black Beans: Cook a big batch of black beans from dried or use canned beans.
• Avocados: Slice the avocados right before serving to prevent browning. You can also add a squeeze of lime juice to the avocado slices to help them stay fresh longer.

3. Asian Fusion (Makes 5 Servings)

This jar salad takes you on a culinary adventure to Asia, combining fresh edamame, crunchy vegetables, and a tangy sesame-ginger dressing.

Ingredients

• 10 tablespoons sesame-ginger dressing (homemade or store-bought)
• 2 1/2 cups shelled edamame (fresh or frozen)
• 1 1/4 cups shredded carrots
• 1 1/4 cups shredded red cabbage
• 1 1/4 cups mandarin orange segments (fresh or canned)
• 10 tablespoons chopped peanuts

Instructions

1. Layer the sesame-ginger dressing at the bottom of each jar.
2. Add the edamame, carrots, red cabbage, and mandarin oranges.
3. Top with peanuts.
4. Seal the jars and refrigerate for up to 5 days.

Meal Prep Tips

• Sesame-Ginger Dressing: Make a big batch of homemade sesame-ginger dressing to have on hand for multiple salads.
• Rice Noodles: Cook a large batch of rice noodles and portion them into individual containers. Add a serving of noodles to each jar when you’re ready to eat.

4. French Bistro (Makes 5 Servings)

Embrace the elegance of a French bistro with this hearty and satisfying jar salad. It features classic ingredients like green beans, potatoes, hard-boiled egg, and tuna in olive oil, all tossed in a tangy Dijon vinaigrette.

Ingredients

• 10 tablespoons Dijon vinaigrette (homemade or store-bought)
• 2 1/2 cups cooked and cubed potatoes
• 2 1/2 cups green beans, trimmed and blanched
• 5 hard-boiled eggs, quartered
• 2 1/2 cups tuna in olive oil, drained
• 10 tablespoons chopped fresh chives

Instructions

1. Drizzle the Dijon vinaigrette into the bottom of each jar.
2. Layer the potatoes, green beans, hard-boiled egg quarters, and tuna.
3. Sprinkle with chives.
4. Seal the jars and refrigerate for up to 5 days.

Meal Prep Tips 

• Potatoes and Green Beans: Cook a large batch of potatoes and green beans at the beginning of the week. You can roast, boil, or steam them – choose your favorite method.
• Hard-Boiled Eggs: Boil a batch of eggs for the week to use in salads, sandwiches, or as a quick snack.
• Fresh Herbs: Chop a bunch of chives to have on hand for multiple salads throughout the week.

5. Italian Antipasto (Makes 5 Servings)

This jar salad brings the vibrant flavors of an Italian antipasto platter to your lunch break. It’s a medley of cured meats, cheese, marinated vegetables, and a zesty Italian dressing.

Ingredients

• 10 tablespoons Italian dressing (homemade or store-bought)
• 1 1/4 cups thinly sliced salami
• 1 1/4 cups cubed provolone cheese
• 1 1/4 cup marinated artichoke hearts, quartered
• 1 1/4 cup roasted red peppers, sliced
• 10 tablespoons pepperoncini peppers

Instructions

1. Begin by pouring the Italian dressing into each jar.
2. Layer the salami, provolone, artichoke hearts, and roasted red peppers.
3. Top with pepperoncini peppers.
4. Seal the jars and keep them chilled for up to 5 days.

Meal Prep Tips 

• Cured Meats and Cheese: Buy pre-sliced salami and provolone to save time.
• Marinated Vegetables: Purchase marinated artichoke hearts and roasted red peppers in jars or make your own ahead of time.
• Serving: When ready to eat, shake the jar to distribute the dressing, then pour the contents into a bowl. Garnish with fresh basil or parsley for extra flavor.

Final Thoughts

Remember, the key is to prepare in advance and get creative with your ingredients. Don’t be afraid to experiment with different flavor combinations and find what works best for you. Jar salads are not only a convenient way to meal prep, but they’re also a fun and delicious way to get your daily dose of veggies and nutrients. So, go ahead and give these recipes a try – your taste buds (and your busy schedule) will thank you!