Name: Greek Salad in a Mason Jar (Easy, Healthy & Perfect for Meal Prep)
Prep time: 15 min
Total time: 15 min
Yield: 2
Ingredients: 2 tbsp Greek vinaigrette; ½ cup cherry tomatoes, halved; ½ cup cucumber, diced; ¼ cup red onion, thinly sliced; ⅓ cup chickpeas, cooked; ¼ cup kalamata olives, pitted and sliced; ¼ cup feta cheese, crumbled; 1 cup romaine lettuce, chopped

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Total Time: 15 minutes

Yield: 2 servings

If you’re looking for a quick, nutritious, and delicious lunch on the go, this Greek Salad in a Mason Jar is your perfect match. Packed with vibrant Mediterranean flavors, crisp veggies, and a tangy vinaigrette, this layered salad stays fresh for days — making it ideal for busy people, meal prep lovers, and anyone who wants to eat clean without sacrificing taste.

This Greek Salad in a Mason Jar is more than a trend — it’s a smart and sustainable way to enjoy a balanced meal anywhere, anytime.

Why You Should Try This Greek Salad in a Mason Jar

Perfect for Meal Prep: Stays fresh for up to 4–5 days in the fridge.
Portable & Spill-Free: Great for work lunches, picnics, or travel.
Balanced & Healthy: Packed with fiber, healthy fats, and plant-based protein.
Customizable: Easily adaptable for vegan, gluten-free, or low-carb diets.
Delicious & Satisfying: Classic Greek flavors in every layer.

Key Ingredients & Their Health Benefits

Each ingredient brings flavor and nutritional value:

Cherry Tomatoes – Rich in vitamin C and antioxidants, they add juiciness and natural sweetness.
Cucumbers – High in hydration and fiber, they bring a crisp bite.
Red Onion – Offers a sharp, tangy flavor and is a natural source of quercetin, a powerful antioxidant.
Kalamata Olives – Provide healthy fats and a bold, briny flavor.
Chickpeas – A great source of plant-based protein and fiber for fullness.
Feta Cheese – Adds creaminess and calcium; opt for reduced-fat feta if desired.
Romaine Lettuce – Light, crunchy, and rich in vitamin A and folate.
Homemade Greek Vinaigrette – Made with extra virgin olive oil, red wine vinegar, oregano, and lemon juice, supporting heart health and digestion.

Ingredients (For 2 Mason Jars)

½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, pitted and halved
½ cup chickpeas, drained and rinsed
¼ cup crumbled feta cheese
1 ½ cups romaine lettuce, chopped
3 tbsp Greek vinaigrette (see below)

Greek Vinaigrette

3 tbsp olive oil
1 tbsp red wine vinegar
½ tsp dried oregano
1 tsp lemon juice
Salt & pepper to taste

Step-by-Step Instructions

1. Make the Dressing

In a small bowl, whisk together the olive oil, vinegar, lemon juice, oregano, salt, and pepper.

2. Layer the Ingredients

Use wide-mouth pint-sized mason jars for best results.

Layer in this exact order to keep the salad fresh:

Dressing (1.5 tbsp per jar)
Cherry tomatoes
Cucumbers
Red onions
Chickpeas
Olives
Feta cheese
Romaine lettuce

3. Seal & Store

Screw the lid on tightly and store upright in the refrigerator. Do not shake until ready to eat.

4. Serve

When ready to enjoy, shake the jar, or pour contents into a bowl and toss gently.

Tips for Success

Layer wisely: Wet ingredients at the bottom, dry/crisp at the top.
Don’t overdress: Too much vinaigrette will make veggies soggy.
Use airtight jars to keep contents crisp and leak-proof.
Pack the lettuce lightly to allow space for shaking.

Variations & Customizations

Make this Greek Salad in a Mason Jar your own:

Gluten-Free

Already naturally gluten-free — just double-check your feta and vinegar for cross-contamination.

Vegan

Skip the feta or use plant-based feta-style cheese.

Spicy

Add banana peppers or a sprinkle of red chili flakes to the dressing.

Protein-Packed

Add grilled chicken strips, tofu cubes, or boiled eggs just before serving.

Kid-Friendly

Use diced bell peppers instead of olives, and mild cheese like mozzarella if feta is too tangy.

Serving Suggestions & Pairings

Pair with a whole grain pita or hummus dip for a fuller lunch.
Serve alongside lemony lentil soup or a Mediterranean quinoa bowl.
Turn it into a wrap by pouring into a large flatbread.

Try it with our DIY Trail Mix or One-Pan Creamy Garlic Shrimp & Spinach Pasta
for a full meal!

Storage & Meal Prep Tips

Store upright in the fridge for up to 5 days.
Keep the jars sealed tightly.
Don’t add extra dressing until serving time if planning long storage.

Frequently Asked Questions (FAQs)

1. Can I make this Greek Salad in a Mason Jar ahead of time?

Yes! It’s perfect for meal prepping up to 5 days in advance.

2. What size mason jar should I use?

Use a 16 oz (pint-sized) wide-mouth jar for easy layering and eating.

3. Can I freeze this salad?

No, it’s not freezer-friendly. Stick to refrigeration only.

4. Is it okay to skip the dressing?

Yes, but the vinaigrette enhances the flavor. You can serve it on the side if preferred.

5. Can I substitute the chickpeas?

Absolutely — try white beans, quinoa, or cooked lentils for variety.

Whether you’re meal prepping for the week or need a fresh lunch on-the-go, this Greek Salad in a Mason Jar delivers on taste, convenience, and nutrition. It’s a modern twist on a Mediterranean classic — easy to customize, quick to assemble, and truly satisfying.

If you loved this recipe, don’t forget to try other meal prep-friendly ideas like our Homemade Peanut Butter or Quick Tuna Salad Pita. Tag us with your version of this Greek Salad in a Mason Jar — we’d love to see your creations!