August 23, 2017
  •  By: Kaleigh McMordie

3 Healthy Mason Jar Salads

Preparing your own lunches at home to take to work or school is not only an easy way to eat healthier during the week, but it can also help you save time and money by eliminating the need to eat out every day. One of my favorite packable lunches is a mason jar salad. You can pack tons of nutrition into your jars on a Sunday, then have healthy meals ready to grab and go with you each day.

Don’t let the name ‘salad’ fool you, these mason jar salad recipes are full of flavor and packed with delicious ingredients like whole grains, beans, and fresh fruit and veggies to keep you full and energized throughout the afternoon. Be sure to layer your ingredients in the right order to prevent sogginess. Start with dressing on the bottom, then add your more hearty vegetables, like cabbage, broccoli, or carrots. Next add your softer vegetables, protein, beans and/or grains, followed by your leafy greens. Finally, top with any cheese or nuts! This will ensure your salad stays fresh throughout the week. The combinations for mason jar salads are endless, so use your imagination!

Here are 3 healthy mason jar salad recipes to get you started:

BBQ Black Bean Mason Jar Salad

1 tbsp your favorite barbecue sauce
1 tbsp nonfat plain greek yogurt
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp dried parsley
⅛ tsp dried dill
¼ cup chopped red cabbage
¼ cup frozen corn kernels, thawed
1 green onion, chopped
¼ cup black beans, drained and rinsed
¼ cup cherry tomatoes
¼ small avocado, diced

Whisk together barbecue sauce, yogurt, garlic powder, onion powder, parsley and dill. Spoon into the bottom of a mason jar.
Layer with cabbage, corn, green onion, black beans, tomatoes, and avocado.
Cover and refrigerate until ready to eat.

Quinoa Caprese Mason Jar Salad

1 tbsp balsamic vinaigrette
¼ cup chopped kale
½ cup cherry tomatoes
¾ cup cooked quinoa
2 tbsp fresh mozzarella cheese
¼ cup fresh basil leaves

Add dressing to the bottom of a mason jar.
Layer with kale, tomatoes, quinoa, mozzarella, and basil.
Cover and refrigerate until ready to eat.

Fresh Berry Chicken Mason Jar Salad

1 tbsp raspberry vinaigrette
2 oz chopped grilled chicken
¼ cup blueberries
¼ cup strawberries, sliced
½ cup baby spinach
2 tbsp goat cheese
1 tbsp chopped pecans

Add dressing to the bottom of a mason jar.
Layer with chicken, blueberries, strawberries, spinach, goat cheese and pecans.
Cover and refrigerate until ready to eat.


Kaleigh McMordie is a Registered Dietitian Nutritionist and Master of Nutrition based in Lubbock, Texas. She is passionate about nutrition and healthy living, so much so that she loves to create delicious, nourishing recipes for people trying to live a healthy, vibrant life. Kaliegh’s mission is to help people achieve a healthy, happy lifestyle filled with joy and memories without sacrificing all that is good in life. Follow her on Instagram: @livelytable

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