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Mason Jar Salads (3 Ways)

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5 from 3 reviews

  • Author: Lindsay Cotter
  • Total Time: 0 hours
  • Yield: 3 Mason Jar Salads 1x
  • Diet: Gluten Free


Mason Jar Salads are full of vitamins, healthy fats, and flavor to satisfy all your meal prep needs. Make them ahead of time for easy on-the-go lunches perfect for school, the office, and more! Gluten free, vegetarian, and dairy free options.


Units Scale

Strawberry Caprese Salad jars (vegetarian)

  • 7 medium size strawberries – sliced (to layer at bottom and middle)
  • 1 to 2 ounces fresh mozzarella, sliced (or 6 mini mozzarella balls)
  • 11/2 cup spinach leaves or arugula
  • fresh basil
  • handful of sprouts
  • 2 Tablespoons Sweet and Tangy Toppers
  • olive oil and vinegar, or dressing of choice

Southwest Chicken Salad (dairy free, high protein)

  • 2 ounces shredded or diced chicken at the bottom (roasted, grilled or leftovers)
  • 2 slices of red onion 1/4-inch thick
  • 1 cup Romaine lettuce
  • 1/4 cup diced tomatoes
  • 2 thick slices of bell peppers
  • 23 Tablespoons diced avocado
  • fresh torn cilantro
  • 2 Tablespoons Smoky Southwest Salad Toppers
  • dairy-free spicy ranch, or dressing of choice

Chickpea Chopped Salad (vegan option)

  • 1/3 cup chickpeas (3 Tablespoons on the bottom and 1 Tablespoon on the top)
  • 1 sliced hard boiled (omit egg for vegan option)
  • 1 cup shredded/chopped Brussels sprouts and/or romaine lettuce
  • 2 Tablespoons to 1/4 cup crumbled feta (omit for vegan option or use vegan cheese of choice)
  • 2 Tablespoons diced celery rib
  • sliced apple or 1/4 c diced apple
  • fresh torn herbs like parsley and/or lemon slices
  • 2 Tablespoons Nuts and Cherries Salad Toppers
  • Italian or Mustard Dressing, or dressing of choice


  1. Assemble the salads in large mason jars (24-28 ounces) in order of layers listed from bottom of jar to top.
  2. Save the dressing to the side until right before eating. When ready to eat, drizzle dressing on top, close the lid and shake. Eat from the jar or pour into a bowl and enjoy. 
  3. Make Ahead Tip – Each salad can be made 2 days ahead (without dressing) and stored in the fridge. 
  4. Storage  – To keep sliced produce fresh, add a splash of lemon juice or add sliced lemon to the salad jars! Place them either in-between ingredients or on top. Slice the avocado and add to chopped salad the same day or day before you’re eating the salad. This is to avoid browning. 


Nutrition (below) for remaining salads without dressing:

Southwest Chicken Salad: Calories Per Serving: 255, Total Fat: 12.4g, Total Carbohydrates: 10.9g, Protein: 18.6g

Chickpea Chopped Salad: Calories Per Serving: 266, Total Fat: 10.3g, Total Carbohydrates: 24.8g, Protein: 13.3g

  • Prep Time: 5 minutes
  • Cook Time: n/a
  • Category: main dish
  • Method: mix
  • Cuisine: american


  • Serving Size: Caprese salad without dressing
  • Calories: 226
  • Sugar: 11.2 g
  • Sodium: 412 mg
  • Fat: 10.9 g
  • Saturated Fat: 4.9 g
  • Carbohydrates: 11 g
  • Fiber: 3 g
  • Protein: 14.4 g
  • Cholesterol: 27.3 mg