These Mason Jar Salad Recipes for Weight Loss are packed full of protein, vegetarian, and the meal prep lunch recipe is no cook too! The low calorie high protein lunches are just 293 calories, vegetarian, and have over 15g of protein! Plus they come with 5 protein boosts you can add to
Everything You’ll Need
- ¾ cup Homemade Club Salad Dressing
- 1 red bell pepper
- ½ red onion
- 1 cucumber
- 6 radishes
- 2 stalks celery
- 1 tomato
- 1 can garbanzo beans
- 1 cup frozen corn
- ¼ cup sunflower seeds
- 1 head of romaine lettuce
- Optional Protein Boosts below in recipe card!
Mason Jar Salad Recipes for Weight Loss
Low Calorie Salad Jar Meal Prep and Storage
Meal Prep
- Prep – Assemble the meal prep salads as directed.
- Cover – Cover with a lid.
- Refrigerate – Will hold for 5 days in the fridge. Does not freeze well.
- Eat – Dump into a large bowl or eat right out the the jar.
Leftover Storage
- Individual Servings – Recover and add any leftovers to the fridge.
- Refrigerate – Will hold for 2-4 days if you’ve mixed it up.
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.
Low Calorie Mason Jar Salad Recipes for Weight Loss
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#1 Weight Loss Mason Jar Salads
Equipment
- 3 (1-quart) mason jars with lids
Ingredients
- ¾ cup Homemade Club Salad Dressing
- 1 red bell pepper chopped
- ½ 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
- ¼ cup sunflower seeds
- 1 head of romaine lettuce chopped
Optional Protein Boosts:
- 1 cup Low Calorie Meal Prep Chicken
- 1 cup Low Calorie Meal Prep Carnitas
- 1 cup Low Calorie Steak
- 1 cup Low Calorie Shrimp
- 1 cup Low Calorie Baked Tofu
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 and any added protein.
- Cover each salad and store in the fridge for 2-4 days.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Salad Jars
FAQ – Questions and Answers for Salad Jar Recipes
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.
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!
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.
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.
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.
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.
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.
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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Article History:
- Originally written and published April 20, 2022 by Audrey Johns
- Most recent update on November 29, 2023 by Audrey Johns
