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A side view of a layered Mason Jar Salad featuring fresh vegetables, quinoa, and grilled chicken, with spinach leaves and utensils beside it.
Max Dennison

Mason Jar Salad

Looking for a fun and healthy way to get your kids to eat more veggies? This Kid-Friendly Mason Jar Salad recipe is the perfect solution! Packed with colorful layers of fresh ingredients like cherry tomatoes, cucumbers, and shredded carrots, plus kid-approved proteins like grilled chicken or cheese, these salads are customizable and easy to make. With a mild dressing and fun toppings like croutons or seeds, your little ones will love building—and eating—their own salads. Perfect for school lunches, snacks, or family meals! Check out the full recipe on satisfyyourcravings.com for more tips and creative ideas!
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Prep Time 20 minutes
Servings: 1
Course: Lunch, Salad, Snack
Cuisine: American cuisine
Calories: 400
Ingredients Equipment Method Notes

Ingredients
  

For the Base
  • 1 Cup Mixed salad greens spinach, arugula, romaine
  • ½ Cup Cooked quinoa optional, for added protein and texture
For the Protein
  • ½ Cup Grilled chicken diced
  • ½ Cup Chickpeas rinsed and drained for a vegetarian option
For the Vegetables
  • ¼ Cup Cherry tomatoes halved
  • ¼ Cup Cucumber diced
  • ¼ Cup Shredded carrots
  • ¼ Cup Red bell pepper diced
For the Crunch
  • 2 Tbsp Roasted sunflower seeds or slivered almonds
For the Dressing
  • 2 Tbsp Olive oil
  • 1 Tbsp Balsamic vinegar
  • 1 Tsp Dijon mustard
  • ¼ Tsp Honey optional
  • Salt and pepper to taste

Equipment

  • Mason Jars: Wide-mouth jars, 12–16 oz for smaller portions or 32 oz for full meals.
  • Lids: Airtight lids to keep your salads fresh and secure.
  • Cutting Board: Essential for prepping vegetables, fruits, and proteins.
  • Knife: A sharp knife for slicing and dicing ingredients.
  • Measuring Cups & Spoons: For accurately portioning dressings, grains, and toppings.
  • Mixing Bowl (Optional): Great for preparing grains, proteins, or dressing in batches before assembly.
  • Funnel (Optional): Useful for neatly pouring dressings or grains into jars without a mess.
  • Salad Spinner (Optional): Ensures greens are dry and crisp before layering into jars.
  • Reusable Dressing Containers (Optional): Perfect for keeping dressings separate until ready to eat.
  • Spoon or Tongs (Optional): Helps pack ingredients neatly and tightly into the jar.

Method
 

  1. Step 1: Start with the Dressing
    Add your dressing ingredients directly to the bottom of the mason jar. This prevents the greens from getting soggy. Give the jar a gentle shake to combine the ingredients if mixing directly.
  2. Step 2: Add Hearty Ingredients
    Layer sturdy vegetables like cherry tomatoes, cucumbers, and carrots on top of the dressing. These can handle sitting in the dressing without losing their crunch.
  3. Step 3: Protein Comes Next
    Place your grilled chicken, chickpeas, or any protein of your choice as the next layer. This keeps the protein separate from the dressing and prevents it from soaking up too much liquid.
  4. Step 4: Add Softer Veggies and Grains
    Now add your softer vegetables like red bell peppers and quinoa. These sit well in the middle layer.
  5. Step 5: Greens on Top
    Finish with your salad greens. Be generous here! They act as a "seal" to keep everything below fresh and separated.
  6. Step 6: Top It Off with Crunch
    Add sunflower seeds, nuts, or croutons right before eating to ensure they stay crunchy.
  7. Step 7: Seal and Store
    Secure the lid tightly and store the mason jar upright in the refrigerator. When ready to eat, give the jar a good shake or pour the contents into a bowl.

Notes

Make Ahead Tips:
Mason Jar Salads are a meal prep dream! You can prepare them up to 5 days in advance, making them perfect for busy weeks. Follow these tips to ensure your salads stay fresh and delicious:
  1. Layer Properly: Start with the dressing at the bottom, followed by sturdy veggies, grains, proteins, and finish with greens at the top. This layering method keeps everything crisp.
  2. Use Fresh Ingredients: Choose fresh greens and vegetables that won’t wilt quickly, like spinach, kale, or romaine. Avoid overly soft or watery ingredients like cucumbers if making the salad more than 3 days ahead.
  3. Prepare Toppings Separately: Keep crunchy toppings like croutons, nuts, or seeds in a separate container and add them just before eating to maintain their texture.
Storage Tips:
Proper storage is essential to keep your Mason Jar Salads fresh and tasty:
  • Refrigerate Immediately: Once assembled, store your Mason Jar Salads upright in the refrigerator to keep the dressing from mixing with the other ingredients too soon.
  • Seal Tightly: Use airtight lids to prevent the salads from drying out or absorbing fridge odors.
  • Shelf Life: Most Mason Jar Salads will stay fresh for 4–5 days, depending on the ingredients. Use heartier greens like kale for longer storage.
  • Handle Delicate Ingredients Carefully: If using delicate items like avocados or soft fruits, add them on the day you plan to eat the salad to prevent browning or mushiness.
With these make-ahead and storage tips, your Mason Jar Salads will remain crisp, flavorful, and ready to enjoy whenever you need them!