April 1, 2025 Plume Ridge Bottle Shop

Jar Salad Meal Prep Ideas

If you’re looking for a simple, healthy, and delicious way to stay on track with your meals, jar salads are the way to go! Whether you need a quick work lunch or a hassle free dinner, jar salads are a meal prepping game changer. If you've never made a jar salad here are our recommendations to get started.

How to Layer a Jar Salad Properly

The key to a great jar salad is layering ingredients in the right order to prevent sogginess. Here’s a basic guide:

Dressing first – Add your favorite dressing to the bottom of the jar. This keeps the other ingredients from getting soggy.
Sturdy veggies – Next, layer in firmer vegetables like cherry tomatoes, cucumbers, bell peppers, or carrots.
Proteins & grains – Add cooked grains (quinoa, rice, or pasta), beans, or proteins like chicken, tofu, tuna, or hard-boiled eggs.
Greens & delicate ingredients – Finally, top with leafy greens, nuts, seeds, or cheese to keep them fresh and crisp.
Shake & serve – When ready to eat, just shake the jar or pour the salad into a bowl and toss. Or eat it right out of the jar (my preferred way!).

Jar Salad Ideas

1. Mediterranean Chickpea Salad

Dressing: Olive oil, lemon juice, garlic, oregano
Layers: Cherry tomatoes, cucumbers, red onion, chickpeas, feta cheese, kalamata olives, spinach

2. Southwest Chicken Salad

Dressing: Lime-cilantro vinaigrette
Layers: Black beans, corn, cherry tomatoes, red onion, grilled chicken, avocado (add before eating), romaine lettuce

3. Sesame Ginger Salad

Dressing: Sesame ginger dressing
Layers: Shredded carrots, bell peppers, edamame, tofu or grilled shrimp, cabbage, crunchy peanuts

4. Classic Cobb Salad

Dressing: Buttermilk ranch or balsamic vinaigrette
Layers: Cherry tomatoes, cucumber, hard-boiled egg, turkey or grilled chicken, bacon crumbles, blue cheese, romaine lettuce

5. Caprese Pasta Salad

Dressing: Balsamic glaze and olive oil
Layers: Cherry tomatoes, mozzarella balls, cooked pasta, fresh basil, spinach

Final Tips for Perfect Jar Salads

Use wide-mouth jars for easy layering and eating.
You can store them in the fridge for up to 4-5 days except for delicate ingredients like avocado, add them the day of.
Customize and experiment—switch up proteins, grains, or dressings for variety and so you don't get burned out of salads everyday.

If you're looking for a new and healthy way to meal prep for the week, give our jar salad recipes a try!

Contributed by Ray Ibanez, E-Commerce Manager for Plume Ridge Bottle Shop.