Vibrant layered mason jar salads keep fresh, customizable, and convenient for nutritious summer lunches all week.
# What You Need:
→ Salad Base
01 - 5 cups baby spinach or mixed salad greens
02 - 2 cups cherry tomatoes, halved
03 - 2 cups cucumber, diced
04 - 1 cup carrots, shredded
05 - 1 1/2 cups cooked quinoa or brown rice, cooled
06 - 1 cup canned chickpeas, drained and rinsed
→ Protein Options
07 - 2 grilled chicken breasts, sliced (optional, omit for vegetarian)
08 - 1 cup feta cheese, crumbled
09 - 1 cup cooked lentils
→ Extras
10 - 1/2 cup red onion, thinly sliced
11 - 1 avocado, diced (add fresh before eating)
12 - 1/2 cup roasted sunflower seeds or pumpkin seeds
→ Dressing
13 - 1/3 cup olive oil
14 - 3 tablespoons balsamic vinegar
15 - 1 tablespoon Dijon mustard
16 - 1 clove garlic, minced
17 - Salt, to taste
18 - Black pepper, to taste
# How-To Steps:
01 - Prepare all salad ingredients and set out 5 large mason jars (quart size recommended).
02 - Whisk olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a bowl until emulsified.
03 - Pour 2 to 3 tablespoons of dressing into the bottom of each mason jar.
04 - Add chickpeas, then quinoa or brown rice, followed by shredded carrots and diced cucumber as the first layers to keep them away from greens.
05 - Top with cherry tomatoes and thinly sliced red onion.
06 - Place sliced grilled chicken, crumbled feta, or cooked lentils over the vegetables, choosing one or mixing as desired.
07 - Finish with baby spinach or mixed greens and sprinkle roasted seeds at the top to keep greens crisp.
08 - Secure jar lids tightly. Refrigerate up to 5 days.
09 - When ready to serve, shake jar well or pour contents into a bowl and toss. Add diced avocado just before eating.
