Quick, Healthy and On-the-go Mason Jar Salad!

Sweet friends! 

Today I wanted to post one of my all time favorite lunches that I find myself reaching for more and more throughout this busy season...called LIFE! As a mom of 3, who works full time, life can get a little crazy sometimes...ok... who am I kidding, all the time!  However, I always want to keep nutrition a priority so I can feel my best and have energy to get all that I need to accomplish done. This recipe provides you with a quick, easy and super healthy lunch that can easily be taken with you as you run out the door to various activities. This is also a recipe I always recommend to college students because you can make it the day before and it's ready to go as soon as you catch a second to eat lunch! 

This recipe, along with other healthy, super quick meals are all included in my newest "Live Transformed" Meal Plan! I highly recommend this meal plan to busy moms, college students, or anyone who struggles to find time to cook more detailed meals throughout the day but wants to feel energized throughout the week . 

Healthy Mason Jar Salad

Makes 1 salad- time saving option is to line up 3-4 mason jars and make 3-4 salads at one time like an assembly line to prepare for successful, healthy meals.

What You Need

2 tablespoons your favorite salad dressing
Mix of fresh raw and cooked vegetables, nuts, cheese, and other salad toppings
Salad greens (spinach, kale, arugula)


Wide mouth, pint jars for side salads, quart jars (4 cup) for individual meal-sized salads, 2-quart jars (or larger) for multiple servings


1. Pour 1 -2 tablespoons of your favorite salad dressing in the bottom of the jar. ( I like to do 1/3 balsamic vinegar, 1/3 cup extra virgin olive oil, and 1 splash of pure maple syrup shake that up and pour in the bottom of the jar) Adjust the amount of dressing depending on the size of the salad.

2.  Next, add any hard chopped vegetables you're including in your salad, like carrots, cucumbers, grape tomatoes, red and green peppers. Foods that will not absorb the dressing.

3. Next, add any beans, grains, and/or pasta, like chickpeas, black beans, cooked barley, faro, or quinoa.

4.  If you'll be eating the salad within the day, add a layer of  cheese and proteins diced (cooked) chicken, hard-boiled eggs, or chopped turkey. If you're making salads ahead to eat throughout the week, you may want to wait to add these ingredients until the day you're planning to eat the salad and add them on top of the jar.  I made 4 salads on Sunday with everything in them and they lasted perfectly when I gobbled down the last on Wednesday. The food should last 3-4 days if added in fresh if closed tightly in the jar.

5. Next, add any soft vegetables (roasted chopped vegetables like sweet potatoes) or fruits, like avocados, sprouts, diced strawberries, blueberries or dried cranberries.

6.  Next, add any nuts or seeds, like almonds, walnuts, pecans and sunflower seeds.

7. Last but not least, fill the rest of the jar with salad greens.

8. Screw the lid on the jar and refrigerate for up to 3-4 days. 

9. When ready to eat, shake the salad just a bit. Unscrew the lid and shake the salad into the bowl or plate. The action of shaking the salad into the bowl is typically enough to mix the salad with the dressing. If not, toss gently until coated. 

Enjoy your delicious salad and feel proud that you are feeding your body with wonderful, healthy nutrients for an energized day! I look forward to seeing a picture of your Healthy Mason Jar Salad! 

 Blessings, Caroline