Make-Ahead Mason Jar Salad


You will FLIP 🤸🏻‍♀️ over how simple, convenient and customizable this Salad is.


I would definitely call this #NoExcuses meal prep 👍🏼 because anyone can put this together in under 10 minutes time.


🥗 Just follow along to see my take on a Mediterranean-style Mason Jar salad.






Serving Size: 1 mason jar salad
  • Protein - 24.6 g
  • Carbs - 23 g
  • Fat - 20.5 g


  • 2 teaspoons balsamic vinegar
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup cherry tomatoes, halved
  • 2/3 to 1 cup cucumber, sliced
  • 1/4 red onion, diced
  • 3 ounces cooked chicken
  • 1/4 cup kalamata olives - optional
  • 3/4 cup cauliflower rice - optional
  • 1 to 2 cups leafy greens (romaine or spinach)

Cooking Utensils

  • mason jar
  • small mixing bowl


  1. In a small bowl, whisk together the olive oil, vinegar, sea salt, and black pepper until well combined. Pour into the bottom of the large glass jar.
  2. Layer the remaining ingredients in the order listed – tomatoes, cucumbers, red onions, chicken, olives (optional), cauliflower rice (optional) and romaine lettuce, leafy greens. Do not mix together.
  3. Cover the jar with a lid and refrigerate until ready to eat, up to 3-5 days.
  4. When ready to eat, shake the jar vigorously (w/ the lid on) to mix everything together. Eat from the jar or pour into a bowl to eat. 

Training Day – add more cauliflower rice or roasted sweet potatoes

Rest Day – swap the cauliflower for more olive oil, avocado pieces or feta cheese


Additional Notes – 

  1. Follow the order as best as you can because the right order of salad layers makes sure that your ingredients stay fresh!
  2. How to choose the right size mason jar?

    🔹A wide-mouth is a lot easier to get the ingredients in the jar and layered nicely. And it’s much easier to get them out too. You can use 16-ounce, 32-ounce or 38-ounce jars. If you’re planning on making this recipe as your entire meal and not a side dish, then opt for a larger jar like this. Because I like my salads larger, I used a 38-ounce jar from Publix (which is great for storage).

  3. The instructions are for one serving, so just double up for the week and divide into multiple jars!
  4. Make sure to taste-test the dressing before tossing it in the jar. You can always swap the balsamic vinegar for red wine vinegar, apple cider vinegar, or fresh lemon juice. Just adjust to your liking!
  5. To speed things up, purchase an organic ready-made rotisserie chicken from your local Whole Foods or Sprouts. You can sub chicken for wild caught tuna, salmon or grass-fed ground beef.


Additional Information

Approximately 375 calories per mason jar.

Calories and macros will vary based brands of ingredients, substitutions and serving size.

Customizable to Whole 30, Paleo, Gluten Free & Dairy Free Lifestyles. 

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