Mason Jar Salads

6 15 391
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 4
Mason Jar Salads
Health Highlights


1 medium Carrots (chopped)
1/2 cup Radish (sliced )
1 cucumber(s) Cucumber (chopped )
2 cup shredded Chicken, cooked
4 cup Baby spinach
1 cup Walnuts


Place the heaviest, least-absorbent ingredients with your favourite dressing on the bottom of the jar.

Work you way up to the lightest, with the delicate greens at the top, so they don’t get soggy.

If you fill it full enough, the lack of air, and the tightness of the lid, should keep the salad for a few days. But add things that are super perishable (avocado, tomato) at the moment you’re ready to eat.

When you’re ready to eat, dump all of the contents out into a bowl, and go at it.


Use up leftover ingredients in an inventive way by using them in your salads — like leftover roasted beets or sweet potato, extra beans, leftover chicken meat, rice, dressing.

Layering properly is important. Here are the layering rules:

1. BOTTOM/LAYER 1: Dressing — about 1/4 cup for a 1 litre jar. And possibly onions, if you’re using

2. LAYER 2: Heavy, non-absorbing ingredients — like carrots, or beans, or cheery tomatoes

3. LAYER 3: More veggies — like peas, radishes, sweet pepper, cucumbers

4. LAYER 4: Protein or grains — like chicken, quinoa, hard-boiled egg

5. LAYER 5: Salad greens — like baby spinach, arugula, mixed lettuces

6. TOP/LAYER 6: Toppings — like nuts, seeds or fresh herbs, avocado if in there briefly

Nutrition Facts

Per Portion

Calories 391
Calories from fat 265
Calories from saturated fat 41
Total Fat 29.5 g
Saturated Fat 4.6 g
Trans Fat 0
Polyunsaturated Fat 16.4 g
Monounsaturated Fat 6.6 g
Cholesterol 54 mg
Sodium 97 mg
Potassium 642 mg
Total Carbohydrate 10.0 g
Dietary Fiber 3.8 g
Sugars 3.2 g
Protein 23.3 g

Dietary servings

Per Portion

Meat 1.0
Meat Alternative 1.0
Vegetables 2.6

Energy sources


Meal Type(s)