Chopped Black Bean & Corn Mason Jar Salad

10 10 606
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 5
Chopped Black Bean & Corn Mason Jar Salad
Health Highlights


1 1/4 cup Salsa, ready-to-serve
171 gm Greek yogurt, plain, 1% M.F.
4 cup Cherry Tomatoes (halved)
1 medium Red onion (chopped)
2 can (15oz) Black beans, canned (drained and rinsed)
341 gm Frozen yellow corn kernels (thawed)
2 avocado(s) Avocado (peeled and chopped)
142 gm Pepper jack cheese (cut into small cubes)
4 cup Lettuce, romaine
1/4 cup Cilantro (coriander) (optional)


  1. In 5 mason jars, divide salsa into each jar.
  2. Then divide the greek yogurt evenly among the jars.
  3. Next divide and layer the rest of the ingredients evenly between the 5 mason jars starting with tomatoes then following with onions, black beans, corn, avocado, cheese, and ending with romaine and cilantro.
  4. When ready to eat pour into a bowl, mix together, and enjoy!


Quick Tip

  • Use your favourite vegetables!

Nutrition Highlights

  • Beans are a great source of plant-based protein and are high in fiber which aids in healthy digestion
  • Avocados are high in monounsaturated fatty acids which are important for heart health!

Nutrition Facts

Per Portion

Calories 606
Calories from fat 276
Calories from saturated fat 72
Total Fat 31 g
Saturated Fat 8.0 g
Trans Fat 0
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 8.1 g
Cholesterol 24.9 mg
Sodium 2193 mg
Potassium 1444 mg
Total Carbohydrate 70 g
Dietary Fiber 27.4 g
Sugars 19.6 g
Protein 26.5 g

Dietary servings

Per Portion

Meat Alternative 0.9
Milk Alternative 0.8
Vegetables 6.0

Energy sources