Chef Abbie Gellman RD

Published on March 4, 2018

Updated on May 20, 2020

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This fun way to make a salad gets the whole family involved! Mason jar salad is great lunch to take to school or work and everyone can make their own version.

Plus here’s a great vinaigrette salad dressing that is easy and quick. I like to use a 2:1 ratio for oil to acid. In this case, the acid is balsamic vinegar, but feel free to use whatever vinegar you like. Clean out old jam jars and use them for homemade dressing, a great way to store your favorites!

How to make Mason Jar Salad

I love this recipe, because you can add whatever your favorite veggies are to your salad. I used carrot ribbons, diced red pepper, beans, and spring mix.

Next, mix together your salad dressing. Combine balsamic vinegar, Dijon mustard, maple sugar, salt, pepper, and olive oil in a jam jar, large bowl, or blender. Shake, whisk, or blend to combine well!

Building Your Own Mason Jar Salad

When you hear the word salad you may think, “great more lettuce with dressing.” But many people don’t realize you can make a salad delicious, satisfying, and healthy by adding some additional ingredients! To make your Mason Jar Salad a complete meal and a main dish, you want to include all of the macronutrients—carbohydrates, protein, and healthy fat! Mix and Match the options below to make the Mason Jar Salad your own! Tell me your favorite combinations in the comments below.

Carbohydrates

Vegetables

Of course, the main part of any salad is vegetables. We often forget that vegetables are carbohydrates. You can start your mason jar salad by using a nice dark leafy green as the base. Think about spinach, arugula, kale, or spring mix like I used! These dark greens are high in antioxidants, vitamins A, C, E, K, and many B vitamins.

Now that you have a green base, feel free to add in whatever other vegetables you want! Raw vegetables like carrots, celery, and bell peppers add a nice crunch. Or throw in some leftover roasted vegetables like broccoli, cauliflower, or sweet potato.

Grains

I love to sprinkle whole grains in my mason jar salad. Grains add bulk, nutrients, and fiber to the dish. You could add quinoa, farro, brown rice, or whole wheat couscous! Warm grains are perfect in the winter, and cold grains are delicious to add to a summer salad.

Protein

Protein is important for the development of muscle, bone, and skin. It is recommended that 10-35% of your calories come from protein each day. There are great options of both animal- and plant-based proteins you can add to your Mason Jar Salad below.

Animal Based Proteins

Grilled Chicken Breast
Tuna or salmon pouches
Hard-boiled eggs
Turkey

Plant Based Proteins

Chickpeas
Navy beans
Black beans
Kidney beans
Almonds
Walnuts
Tofu
Tempeh

Healthy Fats

Finally you want to add some healthy fat to your salad. Fat is important to help your body absorb the fat-soluble vitamins A, D, E, and K, and it helps you feel full for longer. Most dressings will be made with a healthy fat like olive oil. You can also add fat by topping your salad with avocado, nuts, and seeds!