How to Make Mason Jar Salads

feta cheese

🥗Healthier: goat cheese

💰Cheaper: cottage cheese

Goat cheese is lower in fat and adds a tangy flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is more affordable and has a neutral flavor.

quinoa

🥗Healthier: farro

💰Cheaper: brown rice

Brown rice is a cost-effective whole grain alternative.

chickpeas

🥗Healthier: edamame

💰Cheaper: canned beans

Canned beans are less expensive and provide protein.

Start by discussing the benefits of using mason jars for salads, emphasizing freshness and preventing chemical leaching from plastic.

Pre-wash and chop all vegetables, including bell pepper, cucumber, strawberries, and cherry tomatoes, using a colander, cutting board, and knife.

For lettuce, choose organic romaine, wash it, and store it in a Tupperware with a paper towel to absorb moisture.

Chop some romaine lettuce to add to the mason jar, or keep it whole and add it later if you prefer.

Use a wide-mouth mason jar for easy filling, and optionally use a 1/4 cup measuring cup to scoop ingredients in.

Layer firm ingredients at the bottom of the jar: start with chickpeas, followed by bell peppers, and then cucumbers.

Optionally add dressing at the bottom, but the creator prefers to keep it separate to avoid sogginess.

Add softer ingredients like strawberries and cherry tomatoes towards the top of the jar.

Include feta cheese for flavor, and optionally add nuts like pine nuts for crunch, measuring them out if desired.

Discuss protein options: add grilled chicken, hard-boiled eggs, wild albacore tuna, or Applegate Naturals lunch meat on top of the salad.

For dressing, mention making a homemade dressing with olive oil and balsamic vinegar or using a store-bought option like garlic expressions, adding 1 to 2 tablespoons.

Suggest using hummus as a creamy dressing alternative, noting that it can be added on the side.

When ready to eat, the creator prefers to transfer the salad to a larger container for easier mixing and eating.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens