Description

This recipe guides you through creating a healthy and convenient layered lunch using mason jars. Perfect for meal prepping, these salads are layered with a variety of fresh vegetables, proteins, grains, and a flavorful dressing that keeps the ingredients fresh and crisp until you’re ready to eat.

Ingredients

Scale

LAYER 1: Dressing

2 tablespoons vinaigrette or dressing of choice

LAYER 2: Hard Vegetables

½ cup chopped carrots
½ cup chopped cucumbers
½ cup chopped bell peppers

LAYER 3: Soft Vegetables

½ cup cherry tomatoes
½ cup sliced avocado or softer vegetable like mushrooms

LAYER 4: Meat / Cheese

¼ cup cooked chicken breast pieces or turkey slices
¼ cup shredded cheese (optional)

LAYER 5: Grains / Pasta

½ cup cooked quinoa, pasta, or brown rice

LAYER 6: Toppings

2 tablespoons nuts or seeds (e.g., sunflower seeds, walnuts)
1 tablespoon dried cranberries or raisins

LAYER 7: Greens

1 cup fresh spinach, mixed greens, or lettuce

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Instructions

Layer Ingredients: Begin by adding the dressing to the bottom of the mason jar, which will prevent the salad from becoming soggy. Next, add the hard vegetables such as carrots, cucumbers, and bell peppers, followed by soft vegetables like tomatoes and avocado. Then layer on your chosen protein and cheese, followed by grains or pasta. Add your toppings such as nuts and dried fruit, and finish by packing the jar tightly with fresh greens on top. Seal the mason jar tightly.
Refrigerate: Store the sealed mason jar in the refrigerator until you are ready to eat. This layering technique keeps the ingredients fresh and crisp, preventing sogginess throughout the day.
Mix the Dressing: When you are ready to enjoy your salad, flip the jar over and shake it side to side vigorously to help loosen and mix the dressing from the bottom layer.
Incorporate Dressing: Shake the jar up and down to fully incorporate the dressing evenly into the vegetables and other ingredients for a balanced flavor.
Serve and Enjoy: Pour the salad contents into a bowl or plate to eat, or eat straight from the jar for a convenient meal on-the-go. Enjoy your fresh and healthy layered lunch!

Notes

Use airtight mason jars to ensure freshness and prevent leaks.
Customize the layers with your favorite vegetables, proteins, and dressings.
Prep multiple jars in advance for easy grab-and-go lunches throughout the week.
To keep greens crisp, keep them at the top and avoid dressing contact until mixing.
Try different dressings like balsamic vinaigrette, ranch, or lemon tahini for variety.
Store in the refrigerator and consume within 3 days for best freshness.