PROTEIN PACKED Vegetarian Meal Prep Salad Jars

Meal Prep Salad Jar Recipes

These Meal Prep Salad Jars are packed full of protein, vegetarian, and the meal prep lunch recipe is no cook too!

Strawberry Banana Bonbons
Strawberry Banana Bonbons

Making your lunch salad in jars is a wonderful is a great way to meal prep lunches for work. And below we will show you how to make a mason jar salad quickly and easily.

Protein Packed Meal Prep Salad Jars

For non vegetarian mason jar salad ideas, we’ve included options to add chicken. This way you can boost protein even more.

We make these simple salad jars in 1 quart jars (the big ones!) for a few reasons… First, they are big salads, and second, making these meal prep salads in large jars means when it’s it lunch time you can easily shake them up to mix the ingredients!

These meal prep salad jars are just 293 calories, vegetarian, and have over 15g of protein!

Protein Packed Vegetarian Meal Prep Salad Jars

This article will supply you with everything you’ll need to make healthy lunches for work in salad jars.

From a shopping list, to a printable recipe card. You’ll find protein add-ins, a nutrition label, Q&A section and more.

To make these salad jar recipes easy, we’ve supplied you with the helpful sections below.

Read through them for useful resources, or skip ahead to the printable recipe card.

What You’ll Find in this Article:

Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.

Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in my email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin this salad in a mason jar recipe to Pinterest so it is safely stored for you.

Up next, a shopping list for our healthy salad jars recipe…

Salad Jar Ingredients

It’s easy to make this recipe for salad in a jar vegan, simply swap out the Greek Yogurt in the salad dressing for unsweetened cashew yogurt.

And for those why are not vegan or vegetarian, shredded chicken also goes great in these easy lunches for work. (Add the chicken in just before the lettuce.)

Meal Prep Salad Jar Recipes

Shopping List for Salad Jars Recipes:

  • Homemade Club Salad Dressing
  • Red bell pepper 
  • Red onion 
  • Cucumber 
  • Radishes 
  • Celery
  • Tomato 
  • Garbanzo beans
  • Frozen corn
  • Sunflower seeds
  • Romaine lettuce 

Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this low calorie lunches for work recipe you want to make. It will do all the measurement math for you! All of the ingredients for our healthy recipes for salads in a jar can be doubled or tripled with the click of a button.

Up next, how to make mason jar salads at home…

How to Make Salad Jars for Meal Prep

These salad in jars recipes are ideal for taking to work. And you can easily make them ahead of time. In fact, these healthy easy lunches for work will last up to 5 days in the fridge, if you set them up right.

Special Tip: The key to a great meal prep salad jar, is keeping the crunch. Which means you want to add the items with the most crunch (bell peppers, cucumbers, radishes, celery) in first. They will marinate in the salad dressing and create a barrier to keep the lettuce crispy.

Meal Prep Salad Jar Recipes

How to Make Jars of Salad for Work Lunches:

  1. Set clean jars out on the countertop, next to the chopping board.
  2. Add 1/4 cup Homemade Club Salad Dressing to each jar.
  3. Start chopping and slicing ingredients, in the order listed above. Adding 1/3 of each to each jar, and keeping to the order to ensure you have a crunchy salad (see note above).
  4. Top with garbanzo beans, corn, sunflower seeds and finally the lettuce.
  5. Cover each salad and store in the fridge for 2-4 days.

Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!

Up next, a sharable recipe card for the best easy healthy lunches for work….

Protein Packed Vegetarian Meal Prep Salad Jars

The jars for salad are quite large, depending on how large (or small) you chop the veggies they might not fill up. But if your salad doesn’t completely fill the jar, don’t worry!

The reason we use large jars for these meal prep salad ideas, is so that you can simply shake them up when you’re read to eat them!

Meal Prep Salad Jar Recipes

LOW CALORIE Meal Prep Salad Jars

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These meal prep salad jars are just 293 calories, vegetarian, and have over 15g of protein!
You can easily boost protein even more and add in some feta cheese, or for non vegetarians – some shredded chicken.
Special Tip: The key to a great meal prep salad jar, is keeping the crunch. Which means you want to add the items with the most crunch (bell peppers, cucumbers, radishes, celery) in first. They will marinate in the salad dressing and create a barrier to keep the lettuce crispy.
5 from 2 votes
Prep Time 15 mins
Total Time 15 mins
Course lunch, meal prep
Cuisine American
Servings 3 servings
Calories 293 kcal

Equipment

  • 3 (1-quart) mason jars with lids

Ingredients
  

  • 3/4 cup Homemade Club Salad Dressing
  • 1 red bell pepper chopped
  • 1/2 red onion sliced
  • 1 cucumber sliced
  • 6 radishes sliced
  • 2 stalks celery sliced
  • 1 tomato chopped
  • 1 can garbanzo beans drained and rinsed
  • 1 cup frozen corn
  • 1/4 cup sunflower seeds
  • 1 head of romaine lettuce chopped

Instructions
 

  • Set clean jars out on the countertop, next to the chopping board.
  • Add 1/4 cup Homemade Club Salad Dressing to each jar.
  • Start chopping and slicing ingredients, in the order listed above. Adding 1/3 of each to each jar, and keeping to the order to ensure you have a crunchy salad (see note above).
  • Top with garbanzo beans, corn, sunflower seeds and finally the lettuce.
  • Cover each salad and store in the fridge for 2-4 days.

Nutrition

Serving: 1saladCalories: 293kcalCarbohydrates: 52.8gProtein: 15.1gFat: 4.5gSaturated Fat: 0.5gCholesterol: 0mgSodium: 419mgPotassium: 910mgFiber: 9.9gSugar: 10.1gCalcium: 132mgIron: 7mg
Keyword lunch, Salad
Tried this recipe?Let us know how it was!

Nutrition and Calories in Salad Jars Recipes

FAQ – Questions and Answers for Salad Jar Recipes

How long will salad last in a mason jar?

Mason jar salads last 3-5 days in the fridge. To keep the salads from getting soggy, add the dressing to the bottom of the mason jar, then top with the crunchiest ingredients (like bell peppers, cucumbers, radishes) and add the lettuce in last. This will keep everything yummy and crunchy.

Can you meal prep in Mason jars?

Meal prepping in mason jars is a great way to plan ahead for a healthy week. We love these mason jar salads for work lunches, they can be whipped up in just 15 minutes (or less) and are under 300 calories!

How do you preserve salad in a jar?

You can easily meal prep a salad in a jar. And it will hold in the fridge for up to 5 days if you add the ingredients in the right order. Start with the dressing (on the bottom) then top with crunchy ingredients (like celery, onion, bell pepper) and finally add the lettuce last so it doesn’t get soggy.

Why use Mason jars for salads?

Mason jar salads are a great way to meal prep in a time efficient, low cost way. Plus you won’t have to worry about chemicals in plastic salad containers, just clean glass. These salad jar recipes travel really well, and are easily cleaned in the dishwasher.

What is the best size mason jar for salads?

Get the large (1 quart) mason jars for salads! This way you don’t have to bother with mixing when it’s time to serve. You just shake them up! These (under 300 calorie) big lunch salads for work just about fill up the jar, so if you want to “shake it” chop the veggies well.

How do you keep salad fresh when meal prepping?

When meal prepping salads, you can use 2 methods. Add the dressing to a separate container, or use a jar and add the dressing to the bottom. Then add super crunchy ingredients (like cucumber, bell peppers, celery) that won’t get soggy, and add the lettuce last.

Can salad be meal prepped?

Meal prepping salads are a great way to save money and time. We like to meal prep salads in 1-quart mason jars. We start with the dressing, then the crunchiest ingredients (so the lettuce won’t get soggy) and add the lettuce at the end (on the top) to keep it fresh and crunchy.

Can I meal prep lettuce?

Meal prepping lettuce is a great way to save time. Simply wash and chop, shred, slice, or cut the lettuce anyway you like. Finally add to a glass bowl, and cover with a layer of paper towels or a dish towel. If the lettuce starts to lose its crunch, wet the paper towels to retain moisture.

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