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How to make a Mason Jar Salad

Posted on by Janelle Glick, MS, RD, LDN

 

Planning ahead and preparing your own meals are crucial to eating healthier. Mason jar salads can be made up at the beginning of the work week, so you have healthy grab-and-go lunches all week long. Keep the jar upright to keep lettuce away from the dressing, and it will stay crisp for up to five days in the refrigerator.

Bring a bowl along to work to make eating your salad easier. When it’s time to eat, just give the jar a little shake, dump into the bowl and enjoy.

Mason jar salads in 4 easy steps

  1. Put 2-3 tablespoons vinaigrette dressing (see recipe below or use your own) in the bottom of a quart-size wide-mouthed jar.
  2. Layer heartier vegetables, like cherry tomatoes, sliced carrots, broccoli, cauliflower and/or cucumbers, right into the dressing.
  3. Add a layer with protein and cheese (if using).
  4. Top with lettuce. If you want to add any nuts or seeds, place them on top of the lettuce.

Greek Dressing

1/2 cup extra-virgin olive oil

3 Tablespoons red wine vinegar

Juice of half a lemon

1 teaspoon dried basil or oregano

1/2 teaspoon Dijon mustard

1/2 teaspoon salt

Freshly cracked black pepper

1 large garlic clove, finely grated

Place all ingredients in a Mason jar and shake well. Store in the fridge, and the flavor will get even better overnight.

Watch Jacqui assemble a jar salad in this LNP video!

 | Community Health & Wellness

Janelle Glick, MS, RD, LDN, is a dietitian with Lancaster General Health Community Health. Glick holds a B.S. in Nutrition and Dietetics from Messiah College and a M.A. in Nutrition Education from Immaculata University. Her special areas of interest include weight management and health coaching.

 
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