FREE 5-Ingredient Recipe EBook

• Why You Need My Mason Jar Salads
• How To Layer A Salad In A Jar
• What Kind Of Jar To Use
• 6 Mason Jar Salad Recipes
• My Recipe Tips
• Storage Notes
• How To Eat Your Mason Jar Salad
• Mason Jar Salad (6 Easy Recipes) Recipe card
• Gratitude Moment
• Recipe Reviews

A mason jar salad is one of my favorite ways to make lunch simple, fresh, and fun! I first made these back in 2018 in a Greek flavor, but have since made them so many different ways. They’re a lifesaver on busy days. Just pack your salad in a jar, and it’ll stay crisp and fresh until you’re ready to eat it anytime that week. It’s the ultimate meal prep lunch. I’ve got 6 flavors to choose from, so pick your fave (or a few?) and make them with me!

Why You Need My Mason Jar Salads

• Perfect for meal prep – Prep these jars in advance, and you’ll have fresh, healthy lunches ready to grab all week.
• Easy, balanced meals – With veggies, protein, and flavorful dressings, each mason jar salad packs a satisfying mix of textures and flavors. Great for busy weekdays!
• The right way to layer – After testing the layer order a bunch of different ways, I settled on the best way to keep everything fresh. I also have other tips below .
• 6 customizable flavors – I’ve got 6 salads here to give you options for proteins, vegetables, and overall flavor profile. With my layering formula , you can easily customize them to what you like and have on hand. Endless options!

How To Layer A Salad In A Jar

Here I explain the best way to layer the ingredients for any mason jar salad. For measurements and my specific recipes, see the recipe card .

The key to making a salad in a jar last long enough is to layer your ingredients in the right order! This is especially to keep your greens crisp and fresh, but the order of other ingredients also matters a bit. I’ve found this order works best:

1. Dressing – The dressing always goes in first, the furthest possible away from your greens (which are last). My mason jar salads below use homemade dressings, but you can totally take a shortcut with a store-bought dressing if you like.
2. Hearty Vegetables – After the dressing, your next ingredient needs to be something that can withstand sitting in dressing without ruining its texture. Hard veggies work well for this, such as cabbage, carrots, cucumbers, bell peppers, onions, corn, broccoli, radishes, or peas. You can also choose ones that would taste good marinated, such as olives or artichokes. If you don’t have something sturdy, your next best bet is to move on to your protein. Some of my salads below do this.
3. Proteins – Add any kind you like! I use leftover chicken or shredded Instant Pot chicken most often, but sometimes I make my mason jar salad with cooked ground beef, taco meat , baked shrimp , flaked baked salmon , or even leftover tuna salad . You can also use chickpeas or beans for a vegetarian protein. I don’t usually put grains or pasta in my salads, but you can layer them above or below your protein.
4. Watery Vegetables & Fruit – When I say “watery”, I mean the type that tends to release water when sitting in dressing, or really anything that you’d imagine getting soggy. Think cut tomatoes, mushrooms, and virtually any type of fruit. Another reason fruit can’t be too far down is to avoid crushing it.
5. Eggs & Cheese – Hard boiled eggs and softer cheeses can be fragile, so I place them after the heavier meat or poultry. Plus, they create a dry barrier between the delicate veggies and fruit (which can often be more watery) and the nuts/seeds and greens that come next. If your mason jar salad has both egg and cheese, it doesn’t matter which is first.
6. Nuts & Seeds – You want to maintain their crunch, so they go towards the top. If you want to add something else crispy, like croutons, cheese crisps , or roasted chickpeas , I recommend placing those in this layer as well.
7. Greens – Add your lettuce, spinach, kale, arugula, or other greens on top. If you want to add fresh herbs to your salad, such as fresh basil, those go here, too.

What Kind Of Jar To Use

What type and size mason jar to use for salad is somewhat a matter of your preference, but I’ve got suggestions. 😉 Here are the 2 main things to consider:

Volume

I use and highly recommend these wide-mouth 32 oz jars . Greens take up a lot of space, plus a larger size gives you more flexibility. I designed my ingredient ratios below to fit the 32-oz size, and these make a good-sized meal salad!

Mouth Type

Wide mouth jars make it easier to layer the ingredients evenly, so I highly recommend those, but regular can still work. (Bonus: You can also use wide mouth jars to make my homemade mayo !)

Can you use a different type of container?

Yes, as long as it’s tall and narrow, with a lid. The key is to keep the dressing and wet ingredients far away from the greens and dry ingredients, so a narrow vessel works best to do that.

That’s why I like large glass jars the most! Plus, glass is non-reactive and will keep your mason jar salad fresh.

6 Mason Jar Salad Recipes

Here’s an overview of my mason jar salads to show you the different kinds you can make. I included pictures of each and my full-size recipes that inspired them. I did scale them down to jar size with amounts on the recipe card below.

You can use my formula above with any dressing, veggies, greens, and protein you have on hand, but I turned 6 of my favorite easy and healthy salad recipes into mason jar salads to get you started! I also added protein for ones that didn’t already have a protein… you know, to make them meal-worthy.

Greek Chicken Salad

Tangy, fresh, and totally packed with Mediterranean vibes, my Greek chicken salad is a favorite around here! This version has the crunchy cucumbers, sweet tomatoes, red onions for bite, creamy feta, and Greek dressing like my regular Greek salad , but I’ve added greens and chicken.

Taco Salad

I scaled down my popular taco salad into Mason jar form! It’s got everything you love about tacos, minus the shell! Juicy seasoned beef, crisp romaine, creamy avocado, and tangy salsa come together for a fresh, flavorful bowl of goodness.

Chef Salad

My chef salad is the perfect mix of fresh, crunchy veggies and hearty protein! With juicy ham, creamy cheese, hard-boiled eggs, and crisp romaine, it’s super satisfying and so easy to make. You’ll love the homemade Thousand island dressing !

Caprese Chicken Salad

A meal-sized twist on a classic Caprese salad ! You’ve got your creamy mozzarella, sweet cherry tomatoes, and fresh basil, but the added lettuce and chicken make it a meal. You don’t even need to mix a separate dressing for this one.

Strawberry Spinach Salmon Salad

One of my favorite ways to upgrade a strawberry spinach salad is to add flaky baked salmon , and it’s the perfect combo for a mason jar salad. The juicy strawberries, creamy goat cheese, crunchy almonds, and sweet poppy seed dressing pair perfectly with the fish. This is the kind of salad you wouldn’t expect to last for days, but it really does stay fresh when you pack it in a jar!

Chicken Caesar Salad

This chicken Caesar salad is always a hit at my house! It has the usual crisp romaine, juicy chicken, parmesan, and crunchy croutons, but I add tomatoes to mine as well, and what really makes it stand out is the homemade Caesar dressing . And it’s one of the easiest ones to throw together!

My Recipe Tips

• Reminder: Don’t let anything wet touch your greens. I can’t emphasize this enough! Of course the dressing always goes on the bottom, but also watch for other watery veggies, like sliced tomatoes or strawberries. They can’t really go near the dressing either, but they can make your lettuce wet. I usually separate them from the greens with eggs, cheese, or another more dry vegetable.
• Don’t mix your dressing in the jar. It’s tempting, but you risk getting it onto the sides of the jar, which can leave your other ingredients soggy.
• My mason jar salad recipes all make about 3-4 cups of salad and use 3 tablespoons of dressing. Use 2 tablespoons of dressing if you like light dressing, or 1/4 cup if you like heavier dressing.
• Avoid ingredients that will turn brown. Avocados are one of my favorite salad add-ins, but I avoid them for mason jar salads because they brown so fast. You can totally add them fresh right before eating, though. Apples and pears will also brown, but personally I don’t mind as much for those.
• If you prefer, you can add cooked chicken right after the dressing instead. The dressing can act as a built-in marinade to keep it moist!
• I usually aim for 1 packed cup of greens, but for some salads 1 1/2 to 2 cups makes sense. Salads like Caesar or strawberry spinach are mainly leafy, so they’ll generally have more greens.
• Chop all your ingredients before assembling. It helps to have everything ready, so you’re not running around your kitchen.
• You can easily scale my mason jar salad recipes. I made them each 1 serving (1 jar), because that makes it simple to adjust to any number you want. Just change the number of servings on the recipe card below!

Storage Notes

Most types of mason jar salad will last in the fridge for 3-5 days, as long as you layer them correctly and cover tightly with lids.

Remember, keep your greens and anything that gets soggy away from the dressing!

How To Eat Your Mason Jar Salad

Hello, instant lunch! First, turn the jar upside down and shake vigorously to disperse the dressing as much as possible.

Then, you can eat the salad right out of the jar, but it’s much easier to dump it into a bowl. Why?

• Mixing – If your jars are packed tightly like mine, the dressing doesn’t always coat everything in the jar. I still shake it to start, but then finish mixing after it’s in the bowl. If you really want to eat your salad out of the jar, I recommend leaving some space inside (don’t pack it all the way to the top).
• Eating – I find that it’s hard to reach into the jar to eat, especially towards the bottom.

Cheers to making your lunches a little easier! 🙌

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Greek salad dressing (I use my homemade Greek dressing ) ▢

• 1/2 cup Cucumbers (chopped into half moons) ▢

• 1/4 cup Red onions (sliced into quarter moons) ▢

• 3 oz Cooked chicken (cubed or shredded; ~1/2 cup) ▢

• 1/2 cup Grape tomatoes (halved) ▢

• 1/4 cup Feta cheese (crumbled) ▢

• 1 cup Romaine lettuce (chopped, packed to measure; or enough to fill the jar) ▢

• 1 1/2 tbsp Salsa ▢

• 1 1/2 tbsp Sour cream ▢

• 1/2 cup Bell peppers (cut into short strips) ▢

• 1/4 cup Red onions (sliced into quarter moons) ▢

• 1/2 cup Taco meat ▢

• 1/2 cup Grape tomatoes (halved) ▢

• 1/4 cup Cheddar cheese (shredded) ▢

• 1 cup Romaine lettuce (chopped, packed to measure; or enough to fill the jar) ▢

• 3 tbsp Thousand island dressing (I use my sugar-free thousand island dressing ) ▢

• 2/3 cup Cucumbers (cut into half moons) ▢

• 3 oz Deli ham (diced; ~1/2 cup) ▢

• 2/3 cup Cherry tomatoes (halved) ▢

• 1/2 oz Cheddar cheese (cubed; ~2 tbsp) ▢

• 1/2 oz Swiss cheese (cubed; ~2 tbsp) ▢

• 1 large Hard boiled egg (sliced) ▢

• 1/4 cup Walnuts ▢

• 1 cup Romaine lettuce (chopped, packed to measure; or enough to fill the jar) ▢

• 2 tbsp Olive oil ▢

• 1 tbsp Balsamic vinegar ▢

• 1/4 tsp Garlic powder ▢

• 1/4 tsp Sea salt ▢

• 1/8 tsp Black pepper ▢

• 3 oz Cooked chicken (cubed or shredded; ~1/2 cup) ▢

• 1 cup Cherry tomatoes (halved) ▢

• 1/2 cup Fresh mozzarella balls ▢

• 1 cup Romaine lettuce (chopped, packed to measure; or enough to almost fill the jar) ▢

• 1/4 cup Fresh basil (cut into ribbons) ▢

• 3 tbsp Poppy seed dressing ▢

• 1/2 cup Cooked salmon (flaked; ~3-4 ounces) ▢

• 2/3 cup Strawberries (sliced) ▢

• 1/4 cup Goat cheese (crumbled) ▢

• 1 tbsp Almonds (sliced, optional) ▢

• 1 3/4 cups Fresh spinach (packed to measure; or enough to fill the jar) ▢

• 3 tbsp Caesar salad dressing ▢

• 3 oz Cooked chicken (cubed or shredded; ~1/2 cup) ▢

• 1/2 cup Cherry tomatoes (halved) ▢

• 1/4 cup Parmesan cheese (shredded) ▢

• 1/4 cup Croutons (optional) ▢

• 1 1/2 cups Romaine lettuce (chopped, packed to measure; or enough to fill the jar) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Pour the dressing into the bottom of a large Mason jar. (All except the Caprese version have the dressing already mixed. For the Caprese version, whisk the olive oil, balsamic vinegar, garlic powder, salt, and pepper at the bottom of the jar before adding the other ingredients.)
2. Layer your salad ingredients in the order listed above. In general, I recommend this order: hearty vegetables (that won’t get soggy or watery), proteins, watery vegetables, eggs and cheese, nuts or seeds, and finally greens.
3. Cover the jars with lids and store in the fridge.
4. When you’re ready to enjoy your salad, shake the jar vigorously to coat the ingredients in dressing. Then, dump the contents into a bowl and enjoy!

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 mason jar salad (entire recipe)

• How to customize your salad: See my layering formula above to use any ingredients you’ve got and enjoy. It’s all about the right order!
• Tips for packing your salad: I’ve got more tips above to help your salad stay fresh for longer and make the whole process easier.
• Which mason jar to use? I recommend these jars . See the post above for more detail on types of jars.
• Can you make more than one salad? Of course! I made these recipes 1 serving to make it easier to scale them to any number you want. Just change the number of servings at the top of this recipe card to the number you want, and divide everything evenly among multiple jars.
• Storage: Keep your mason jar salads in the fridge for up to 3-5 days. They usually last me a full 5 days.
• How to eat it: Turn the jar upside down, shake it, and dump into a bowl. I have more details on this above.
• Note on nutrition info: The numbers below are for the Greek chicken mason jar salad. Nutrition facts will vary depending on the salad you make. I have nutrition values for the other versions available in the Wholesome Yum App .

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Mason Jar Salad (6 Easy Recipes)

Gratitude Moment

Like I mentioned above, scaling any of these salad recipes to more servings is super easy and doesn’t take too much extra time. But for the pictures in these post, I made all 6 varieties in one day. Whew, that was a lot! I highly recommend sticking to just one or two flavors at a time, lol.

The good news is, I made two of each kind. My husband and I had lunches for the entire week with so much variety. It was awesome and I was grateful I put in the work upfront.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Mason Jar Salad (6 Easy Recipes)

Learn the best way to layer a salad in a jar! These 6 recipes for mason jar salad are fast, easy, and perfect for meal prep. Shake and enjoy!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/mason-jar-salad/

Ingredients

• 3 tbsp Greek salad dressing (I use my homemade Greek dressing )

• 1/2 cup Cucumbers (chopped into half moons)

• 1/4 cup Red onions (sliced into quarter moons)

• 3 oz Cooked chicken (cubed or shredded; ~1/2 cup)

• 1/2 cup Grape tomatoes (halved)

• 1/4 cup Feta cheese (crumbled)

• 1 cup Romaine lettuce (chopped, packed to measure; or enough to fill the jar)

• 1 1/2 tbsp Salsa

• 1 1/2 tbsp Sour cream

• 1/2 cup Bell peppers (cut into short strips)

• 1/4 cup Red onions (sliced into quarter moons)

• 1/2 cup Taco meat

• 1/2 cup Grape tomatoes (halved)

• 1/4 cup Cheddar cheese (shredded)

• 1 cup Romaine lettuce (chopped, packed to measure; or enough to fill the jar)

• 3 tbsp Thousand island dressing (I use my sugar-free thousand island dressing )

• 2/3 cup Cucumbers (cut into half moons)

• 3 oz Deli ham (diced; ~1/2 cup)

• 2/3 cup Cherry tomatoes (halved)

• 1/2 oz Cheddar cheese (cubed; ~2 tbsp)

• 1/2 oz Swiss cheese (cubed; ~2 tbsp)

• 1 large Hard boiled egg (sliced)

• 1/4 cup Walnuts

• 1 cup Romaine lettuce (chopped, packed to measure; or enough to fill the jar)

• 2 tbsp Olive oil

• 1 tbsp Balsamic vinegar

• 1/4 tsp Garlic powder

• 1/4 tsp Sea salt

• 1/8 tsp Black pepper

• 3 oz Cooked chicken (cubed or shredded; ~1/2 cup)

• 1 cup Cherry tomatoes (halved)

• 1/2 cup Fresh mozzarella balls

• 1 cup Romaine lettuce (chopped, packed to measure; or enough to almost fill the jar)

• 1/4 cup Fresh basil (cut into ribbons)

• 3 tbsp Poppy seed dressing

• 1/2 cup Cooked salmon (flaked; ~3-4 ounces)

• 2/3 cup Strawberries (sliced)

• 1/4 cup Goat cheese (crumbled)

• 1 tbsp Almonds (sliced, optional)

• 1 3/4 cups Fresh spinach (packed to measure; or enough to fill the jar)

• 3 tbsp Caesar salad dressing

• 3 oz Cooked chicken (cubed or shredded; ~1/2 cup)

• 1/2 cup Cherry tomatoes (halved)

• 1/4 cup Parmesan cheese (shredded)

• 1/4 cup Croutons (optional)

• 1 1/2 cups Romaine lettuce (chopped, packed to measure; or enough to fill the jar)

Instructions

1. Pour the dressing into the bottom of a large Mason jar. (All except the Caprese version have the dressing already mixed. For the Caprese version, whisk the olive oil, balsamic vinegar, garlic powder, salt, and pepper at the bottom of the jar before adding the other ingredients.)
2. Layer your salad ingredients in the order listed above. In general, I recommend this order: hearty vegetables (that won’t get soggy or watery), proteins, watery vegetables, eggs and cheese, nuts or seeds, and finally greens.
3. Cover the jars with lids and store in the fridge.
4. When you’re ready to enjoy your salad, shake the jar vigorously to coat the ingredients in dressing. Then, dump the contents into a bowl and enjoy!

Maya’s Recipe Notes

Serving size: 1 mason jar salad (entire recipe)

• How to customize your salad: See my layering formula above to use any ingredients you’ve got and enjoy. It’s all about the right order!
• Tips for packing your salad: I’ve got more tips above to help your salad stay fresh for longer and make the whole process easier.
• Which mason jar to use? I recommend these jars . See the post above for more detail on types of jars.
• Can you make more than one salad? Of course! I made these recipes 1 serving to make it easier to scale them to any number you want. Just change the number of servings at the top of this recipe card to the number you want, and divide everything evenly among multiple jars.
• Storage: Keep your mason jar salads in the fridge for up to 3-5 days. They usually last me a full 5 days.
• How to eat it: Turn the jar upside down, shake it, and dump into a bowl. I have more details on this above.
• Note on nutrition info: The numbers below are for the Greek chicken mason jar salad. Nutrition facts will vary depending on the salad you make. I have nutrition values for the other versions available in the Wholesome Yum App .

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)