Chopped Black Bean & Corn Mason Jar Salad

10 10 543
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 5
Chopped Black Bean & Corn Mason Jar Salad
Health Rating


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 pour ¼ cup of salsa each.

2. Then divide the greek yogurt evenly among the jars. This will equal about 1 ½ tablespoons of greek yogurt per jar.

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!

Nutrition Facts

Per Portion

Calories 543
Calories from fat 194
Calories from saturated fat 61
Total Fat 21.6 g
Saturated Fat 6.7 g
Trans Fat 0
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 8.1 g
Cholesterol 24.9 mg
Sodium 1627 mg
Potassium 1713 mg
Total Carbohydrate 62 g
Dietary Fiber 22.2 g
Sugars 10.4 g
Protein 24.9 g

Dietary servings

Per Portion

Meat Alternative 0.9
Milk Alternative 0.8
Vegetables 6.0

Energy sources




are a great source of plant-based protein and are high in fiber which aids in healthy digestion


are high in monounsaturated fatty acids which are SO important for heart health!