Mason jar salads are healthy, portable salads, picnic ready and packed with nourishment! This vegetarian Mason Jar Salad will keep you fueled and energized all day! Seasonal vegetables, roasted chickpeas, and a homemade sesame yogurt dressing make for a perfectly balanced lunch at home or on the go.
Thanks to siggi’s dairy for partnering with Cotter Crunch on this picnic ready mason jar salad! You’re gonna love the yogurt dressing to go with it. Just sayin.. Grab a jar and let’s eat the rainbow!
This Texas girl has never been so excited for summer y’all! Sheesh, it’s only a month away! But let me explain this dorky excitement. You see, we are so used to Texas summers. Meaning, you sweat like a sauna and shower 3x a day. If you’re outside, it’s only to swim in an ice-cold pool or go tubing down a chilly river. Hey, those are all fun and dandy, but what I’m really looking forward to this summer, this UTAH Summer, is going on picnics. And I mean picnics in normal temperatures. Normal as in like, say 80F. Not 110F. Yes, call me corny and crazy but I’ve always wanted to pack a cutesy picnic lunch for my husband (and myself) and escape for a lunch in the great outdoors! You’re thinking Sound of Music now, aren’t you? Haha, me too!
Anyway, I guess you could say these superfoods Summer picnic mason jar salads with tangy yogurt dressing are my other excuse to make that picnic happen. Gosh darn it, how can you resist frolicking in hills when you’ve got mason jar salads as cute (and tasty) as this?!
Alright alright, corniness aside, let’s dive deep into my picnic basket! Nutrition wise of course.
These salads are just layered with Summer superfood vibes and all “dressed” up in creamy yogurt dressing!
Layer by layers….
A creamy sesame yogurt dressing made with siggi’s yogurt! This lower sugar yogurt makes the perfect salad dressing when combined with the right ingredients. You can make it sweet (and tangy) by using siggi’s whole-milk strawberry & rhubarb flavor.
Or keep it lively and refreshing with plain siggi’s yogurt and a splash of lemon lime juice. Combine with olive oil, a wee but of honey, and red wine vinegar, and you got yourself a homemade salad dressing you want to eat by the bucket full. But don’t. It’s way better for you when combined with a picnic salad. I’ll get to that part in a minute.
Okay so now that you have the base of jar (yogurt dressing), it’s time to layer it up.
Each one of these superfood ingredients/vegetables/fruit work with each other to make a power salad! Power as in fuel, nourishment, and taste!
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Icelandic Skyr Yogurt
- High in protein, lower in sugar compared to leading Greek yogurts, rich in calcium, great source of naturally occurring probiotics!
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Brussels
- Brussel sprouts are loaded with fiber, Vitamin C, and Vitamin k! Just one-cup provide your daily requirement for vitamin C and vitamin K for the day. The body needs vitamin K to adequately utilize the calcium (from the yogurt), which builds bones. Plus did you know they have 4 grams of protein? YUP! LOVE THEM!
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Oranges and Spinach/kale – SYNERGY combo
- Since Oranges are high in Vitamin C, they can help you absorb that rich plant based Iron coming from the Spinach/Kale. See –> SYNERGY!
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Plant Based Protein choices –
- Chickpeas are another great source of plant based iron that are rich in amino acids. They have 15 grams of protein per serving and grams of fiber! You can roast them like I did in the roasted chickpea salad or you soak overnight prior to cooking them, which helps to make them more digestible.
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Broccoli sprouts or Alfalfa –
- These sprouts are magical! They contain the same (or greater) amount of power nutrients as regular green vegetables, yet are low in calories. So EAT UP!
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Herbs
- Did you know Cilantro/Coriander can help with digestive stress? Research also has show that Coriander can help reduce anxiety and improve sleep. Ha, no wonder I like it! (source)
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Quinoa
- Quinoa is a Gluten Free grain high in plant based protein, amino acids, and B vitamins!
Oh so nourishing ya’ll!
Print
Picnic Ready Mason Jar Salad with Sesame Yogurt Dressing {Vegetarian}
- Total Time: 10 minutes
- Yield: 2 1x
Description
Picnic ready vegetarian Mason Jar salad packed full of seasonal vegetables and tossed in natural sweetened sesame yogurt dressing! Healthy, portable, protein packed ya’ll!
Ingredients
Sesame Yogurt Dressing:
- 4.4 ounce container of yogurt (siggi’s strawberry & rhubarb whole-milk yogurt). Or See notes for siggi’s plain yogurt option
- ¼ c olive oil
- 1 to 2 bsp Lemon juice (if using plain yogurt, feel free to add a tbsp. more lemon juice)
- 2 tbsp red wine vinegar
- 1 to 2 tablespoon Honey (If using plain yogurt you can adjust sweetness a bit more.)
- 1–2 tablespoon regular or toasted sesame seeds
- Salt/Pepper to taste
- ½ tsp ground ginger
- (You will have extra dressing for future salad recipes)
Mason Jar Salads – These are ingredients for two large jars:
- 2 –4 tablespoon Sesame Yogurt Dressing (divided)
- 1 cup mixed greens (salad)
- 1 cup chopped Brussel sprouts (1 ½ c whole)
- 1 cup cooked quinoa (divided)
- 2 – 4 orange slices cut 1 inch thick
- 1 cup microgreen Sprouts
- 1 summer squash (½ in each jar, spiralized or cut julienne)
- ⅓ cup roasted chickpeas (You can use plain cooked or canned (drained) as well)
- Cilantro to garnish.
- Lemon or lime wedge for garnishing
- Salt/pepper to taste
Instructions
- For the sesame yogurt dressing, whisk all ingredients together in a bowl. You will have extra for future uses. Store in an air tight container until ready to use.
- For the mason jar salads, the ingredient listed are for two large mason jars. Simple layer half the amount into each jar. Starting with the yogurt dressing on the bottom, then quinoa, greens, orange, chickpeas, brussel sprouts, squash noodles, and herbs and sprouts on top. The edible flowers are just fun to add. Salt and pepper the salad half way through layering if desired.
- Then all you have to do is shake it a little, then pour the contents into bowl or plate for eating on the go!
Notes
If you are using siggi’s plain yogurt for the dressing, you can use 4-5 ounces of a container. Adjust lemon juice and olive oil to desired amount to make thicker or thinner..
Estimated Nutrition shown includes serving with 2 tablespoon dressing
- Prep Time: 10 minutes
- Category: main, salads
- Cuisine: American
Nutrition
- Serving Size: 1
- Calories: 273
- Sugar: 9.3 g
- Sodium: 35.7 mg
- Fat: 4.1 g
- Saturated Fat: 0.5 g
- Carbohydrates: 48.6 g
- Fiber: 9.8 g
- Protein: 13.6 g
- Cholesterol: 0 mg
Keywords: mason jar salads, gluten free, portable recipes, protein packed recipes, vegetarian
Are you ready to eat the rainbow? Or go on a picnic? Haha, yes, of course you are!
Favorite yogurt based salad dressing? My mom makes an awesome papaya yogurt dressing!
Mason jar salads.. you know if you love them! Tell me what you fill yours with. I gotta try the mason jar instant noodle cups next. So trendy!
Thank you very much for the information you shared, it’s all I’ve been looking for
The article you have shared here very good. This is really interesting information for me. Thanks for sharing!
i dont think that i can make it like this anyway in my lifetime 🙁 it is saddening but i will do try all my best. thank you for teaching.
Hii Lindsay Cotter Verry Nice Keep It Up
Ohhh this sounds so delicious and amazing! Your pictures are beautiful as well 🙂
Look so yummy! cant wait to make this tonight!
I’d frolic in the hills with you and these mason jar salads. I love the use of sprouts and roasted chickpeas. You always keep it interesting and unique.
we shall frolic together!
This is such a pretty salad in a jar, that dressing sounds amazing. Love options. Perfect for summer.
love love.
I love picnics; Colorado has perfect weather during the summers for picnics too, because it doesn’t get really hot. 🙂 I love how each state has different things to love about summer.
And this is such a cool salad; I love how it’s layered to show all the beauty of the different ingredients.
That is one of the prettiest mason jar salads I’ve ever seen! I love the way you mixed grains and greens, too.
I’ll be using these as an excuse to eat more lunches al fresco. 😉 Aren’t foods so much better in mason jars?!
A work of art & yummmmmmmmmmmmmmmm
Oh dang! I love a good mason jar salad. <3 These look so fresh and bright – perfect for summer. Saving for meal prep!!
Thanks Jordan! Enjoy!
The layers of superfoods in this salad make my mouth water. I love the idea of adding quinoa to a salad. Yum!
The quinoa is such a great addition I think! Hope you’ll try!
I used to do these ALL the time when I worked in an office. I need to make them for Vegas. If there’s not something readily available when she’s hungry… she eats Doritos or some crap like that. LOL!
Haha James drinks a shake or will just eat cereal. Our spouses. lol ? crazy
Beautiful jar salad. I love the idea of salads in a jar. There are so portable. Perfect lunch! The photos are amazing!
Thanks Edyta!
Those summer picnics sound fabulous! And these mason jar salads are a perfect idea for all outdoor adventures. I am so looking forward to beautiful summer days. 🙂
Love the way in how all these salads are layered and the dressing sounds delish
I know, right? Such a pretty presentation with the layers! Thanks Bintu!
These look amazing! Mason jars are so great for housing a good salad and keeping it ready and fresh! That Sesame Yogurt Dressing looks yummo!
Yes, I agree Kristina! Mason jars are perfect for carrying a salad! And layering everything inside creates such a pretty presentation! Yummo is how I would describe the sesame yogurt dressing too! hehe
That sesame yogurt dressing sound absolutely amazing! I am loving all the elements in here! Makes for one gorgeous and delicious salad!
I could drink the sesame yogurt dressing with a straw! Just sayin…LOL
Thanks, Megan!
This is so beautiful Lindsay! I know it tastes as good as it looks and I love your dressing option and the edible flowers, grains, and veggies you have. I cannot wait for my edible flowers to be in full bloom.
These mason jar salads are GORGEOUS! So perfect for summer. Loving the sesame yogurt dressing, too! Looks refreshing 🙂
Thanks! These are definitely going to be making many appearances in our house this summer! lol
These are gorgeous! Love all the colors and healthy ingredients in there. Perfect for picnics or on-the-go eats!
Thanks Jenn! Yes, I agree! These are great meal prep for a quick grab and go lunch or picnic!
This is just beautiful!! And I am loving that sesame yoghurt dressing – my fiancé is definitely getting one of these for lunch soon!
Thanks Annie! Enjoy!
just absolutely beautiful! Oh, and and sauna season is over the top this week. mold growing on me.
oh no! that doesn’t make me want to visit. LOL!
Haha, we thought alike with Siggi’s today 😉
yes! love that , great minds!