Mason Jar Salad Formula

Mason jar salads are the perfect solution to meals on the go. The layering technique makes prep and storage makes it them the idea choice.

Below I've listed a step by step formula to help you create the best mason jar salad every time!

1. Choose Your Base:

Options include:

• Leafy greens (spinach, kale, rocket, mixed greens)

• Cooked grains (quinoa, bulgar wheat, brown rice)

• Pasta (whole wheat or chickpea pasta)

• Noodles

2. Add Protein:

Next, add a protein source to keep you feeling full and satisfied. Options include:

• Grilled chicken or turkey breast

• Cooked shrimp

• Cubed tofu or tempeh

• Canned beans (chickpeas, black beans, kidney beans)

• Hard-boiled eggs

3. Incorporate Vegetables:

Layer on a variety of colourful vegetables for added nutrition and flavour. Options include:

• Cherry tomatoes

• Cucumber slices

• Bell pepper strips

• Shredded carrots

• Sliced radishes

• Steamed broccoli or cauliflower florets

• Sugar snap peas or snow peas

4. Add Texture and Flavor Boosters:

Enhance your salad with crunchy toppings. Options include:

• Sliced almonds, walnuts, or pumpkin seeds

• Crumbled feta, goat cheese, or shredded cheddar cheese

• Dried cranberries, raisins, or chopped dried apricots

• Sliced avocado or olives

• Sliced green onions or fresh herbs (parsley, cilantro, basil)

5. Dress It Up:

Finish off your mason jar salad with a dressing. Options include:

• Balsamic vinaigrette

• Lemon tahini dressing

• Greek yogurt ranch dressing

• Honey mustard vinaigrette

• Avocado lime dressing

Assembly Instructions:

1. Start by adding your dressing to the bottom of the mason jar.

2. Layer in your ingredients starting with the base.

3. Pack the ingredients tightly to minimise air pockets and help keep the salad fresh.

4. Seal the mason jar tightly and store it in the refrigerator until ready to eat.

5. When you're ready to enjoy your salad, simply shake the jar to distribute the dressing evenly, then pour the contents into a bowl or eat directly from the jar.