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Easy Mason Jar Layered Salads Recipe for Perfect Make-Ahead Freshness

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A quick and easy mason jar salad recipe that keeps ingredients fresh and crisp for up to 4 days, perfect for meal prep and grab-and-go meals.

Ingredients

  • Romaine lettuce, chopped
  • Baby spinach or mixed greens
  • Cherry tomatoes, halved
  • English cucumber, sliced thin
  • Shredded carrots
  • Red bell pepper, diced
  • Red onion, thinly sliced
  • Cooked chickpeas or black beans
  • Feta cheese, crumbled
  • Sunflower seeds or chopped nuts
  • Olive oil (3 tablespoons)
  • Apple cider vinegar or lemon juice (1 tablespoon)
  • Dijon mustard (1 teaspoon)
  • Honey or maple syrup (1 teaspoon)
  • Salt and pepper to taste

Instructions

  1. Prepare the dressing: In a small bowl, whisk together 3 tablespoons olive oil, 1 tablespoon apple cider vinegar, 1 teaspoon Dijon mustard, and 1 teaspoon honey. Season with salt and pepper to taste. Set aside.
  2. Wash and dry greens thoroughly using a salad spinner or pat dry with paper towels to remove excess moisture.
  3. Chop veggies: slice cucumbers thin, halve cherry tomatoes, dice bell peppers, shred carrots, and thinly slice red onion.
  4. Layer the jar: Start with 2 tablespoons of dressing at the bottom of the jar.
  5. Add about 1/4 cup cooked chickpeas or beans as the protein layer.
  6. Add dense veggies like cucumbers, bell peppers, carrots, and onions (about 1/2 cup total).
  7. Add cherry tomatoes for a juicy layer.
  8. Add cheese and sunflower seeds or nuts for texture.
  9. Top off with 1 to 1 1/2 cups of greens, packing lightly to avoid bruising.
  10. Seal the jar tightly and refrigerate for up to 4 days.
  11. When ready to eat, shake the jar vigorously to toss the dressing and toppings.

Notes

Always dry greens thoroughly to prevent sogginess. Layer dressing at the bottom and sturdier ingredients next to keep greens crisp. Label jars with date for freshness. Shake well before eating. Can swap proteins and veggies as desired. For vegan option, use dairy-free cheese and maple syrup instead of honey.

Nutrition

Keywords: mason jar salad, layered salad, meal prep salad, easy salad recipe, healthy lunch, make-ahead salad

Find it online: https://milaspoon.com/easy-mason-jar-layered-salads-recipe-for-perfect-make-ahead-freshness/