Mason Jar Greek Salad – Fresh, Easy, and Perfect for Meal Prep
A good Greek salad never goes out of style—especially when it’s packed into a mason jar for grab-and-go convenience. This version keeps the crisp veggies, briny olives, and creamy feta you love, with a bright lemon-herb dressing at the bottom so everything stays fresh. Layered right, the textures stay perfect for days.
It’s simple, colorful, and satisfying without weighing you down. Whether you’re prepping lunches or need a quick picnic option, this mason jar Greek salad has your back.
Mason Jar Greek Salad - Fresh, Easy, and Perfect for Meal Prep
Ingredients
Method
- Make the dressing: In a small bowl or jar, whisk olive oil, red wine vinegar, lemon juice, Dijon, garlic, oregano, honey, salt, and pepper. Taste and adjust acidity or salt as needed.
- Choose the right jars: Use 16-ounce (pint) mason jars for side salads or 24–32-ounce jars for meal-sized portions.
- Layer the dressing first: Pour 2–3 tablespoons of dressing into the bottom of each jar. This keeps the greens crisp.
- Add sturdy veggies: Next, layer cucumbers, bell peppers, and red onions.These can handle sitting in the dressing without getting mushy.
- Layer the juicy items: Add cherry tomatoes and olives. They add flavor and moisture but still hold up well.
- Add proteins or grains (optional): If using chickpeas, chicken, or grains, add them now. They act as a buffer before the greens.
- Add the cheese and herbs: Sprinkle in the crumbled feta and fresh parsley or dill.The herbs brighten everything up.
- Top with greens: Finish with romaine or mixed greens. Pack them lightly so they don’t compact and bruise.
- Seal and chill: Screw on the lids tightly and refrigerate. Jars keep well for up to 4 days.
- To serve: Shake the jar to coat, then pour into a bowl.If you’re eating on the go, shake well and eat straight from the jar with a fork.
What Makes This Recipe So Good
- Long-lasting freshness: The dressing sits at the bottom, so veggies don’t get soggy. It tastes just-made even after a few days.
- Perfect portions: Mason jars naturally control serving sizes while still feeling generous and filling.
- Customizable: Add protein, switch up the greens, or make it dairy-free—this recipe is easy to adapt.
- No sad desk lunch: Bright flavors from lemon, oregano, olives, and feta keep each bite exciting.
- Minimal prep, big payoff: Chop once, eat well all week.It’s efficient and budget-friendly.
Ingredients
- For the dressing:
- 1/4 cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, finely minced
- 1 teaspoon dried oregano
- 1/2 teaspoon honey (optional, balances acidity)
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- For the salad:
- 1 English cucumber, diced
- 1 pint cherry or grape tomatoes, halved
- 1 red bell pepper, diced
- 1/2 small red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 4 cups chopped romaine or mixed greens
- 1/4 cup fresh parsley or dill, chopped (optional but great)
- Optional add-ins: cooked chickpeas, grilled chicken, quinoa, or farro
Step-by-Step Instructions
- Make the dressing: In a small bowl or jar, whisk olive oil, red wine vinegar, lemon juice, Dijon, garlic, oregano, honey, salt, and pepper. Taste and adjust acidity or salt as needed.
- Choose the right jars: Use 16-ounce (pint) mason jars for side salads or 24–32-ounce jars for meal-sized portions.
- Layer the dressing first: Pour 2–3 tablespoons of dressing into the bottom of each jar. This keeps the greens crisp.
- Add sturdy veggies: Next, layer cucumbers, bell peppers, and red onions.These can handle sitting in the dressing without getting mushy.
- Layer the juicy items: Add cherry tomatoes and olives. They add flavor and moisture but still hold up well.
- Add proteins or grains (optional): If using chickpeas, chicken, or grains, add them now. They act as a buffer before the greens.
- Add the cheese and herbs: Sprinkle in the crumbled feta and fresh parsley or dill.The herbs brighten everything up.
- Top with greens: Finish with romaine or mixed greens. Pack them lightly so they don’t compact and bruise.
- Seal and chill: Screw on the lids tightly and refrigerate. Jars keep well for up to 4 days.
- To serve: Shake the jar to coat, then pour into a bowl.If you’re eating on the go, shake well and eat straight from the jar with a fork.
Keeping It Fresh
- Layering matters: Dressing at the bottom, greens at the top. Sturdy veggies shield delicate ingredients from moisture.
- Dry your greens well: Extra water leads to soggy salads. Spin or pat dry thoroughly.
- Use firm cucumbers: English or Persian cucumbers hold up better.Avoid seedy, watery cucumbers if you can.
- Mind the tomatoes: Cherry tomatoes are best. If using larger tomatoes, remove extra seeds and juice.
- Seal tightly: Air is the enemy. A good seal keeps greens crisp and flavors bright.
Health Benefits
- Heart-healthy fats: Olive oil and olives provide monounsaturated fats that support heart health and help absorb fat-soluble vitamins.
- Fiber-rich veggies: Cucumbers, peppers, tomatoes, and greens deliver fiber for digestion and stable energy.
- Protein options: Feta adds some protein and calcium.Add chickpeas or chicken to make it a balanced meal.
- Antioxidants galore: Tomatoes and peppers bring vitamin C, while herbs and garlic deliver anti-inflammatory compounds.
- Lower sodium control: You choose the salt level, and you can rinse olives or pick low-sodium feta if needed.
Pitfalls to Watch Out For
- Wet greens: If your greens go in damp, they wilt. Dry them completely.
- Overfilling the jar: Cramming too much in prevents the dressing from distributing when you shake it.
- Dressing overload: Too much dressing can pool and make the bottom layer soggy. Start with less; add more when serving if needed.
- Using crumbly containers: Use sturdy jars with reliable lids.Leaks will ruin your bag or lunch box.
- Salty overload: Feta and olives are salty. Taste before adding extra salt to the dressing.
Alternatives
- Dairy-free: Skip the feta or use a dairy-free feta alternative. Add extra olives or chickpeas for richness.
- Grain boost: Layer in quinoa, farro, or brown rice for a heartier, post-workout lunch.
- Protein swaps: Try grilled chicken, tofu, tuna, or even shrimp for a more filling meal.
- Different greens: Romaine is classic, but spinach or baby kale also work.Keep delicate greens on top.
- Dressing twist: Use a creamy yogurt-based dressing or add a splash of balsamic for a sweeter, deeper flavor.
- Extra crunch: Add roasted chickpeas or toasted almonds right before serving so they stay crisp.
FAQ
How long will these mason jar salads stay fresh?
They’re best within 3 to 4 days when kept in the fridge. If you include proteins like chicken or shrimp, aim to eat them within 3 days for peak freshness.
Do I have to use mason jars?
No, but jars work well because they’re tall and keep layers separated. A tall, airtight container with a tight lid will also do the job.
Can I make this salad vegetarian or vegan?
Yes.
It’s naturally vegetarian. To make it vegan, leave out the feta or use a plant-based feta, and keep the honey out of the dressing or replace it with maple syrup.
What size jar should I use?
Use pint-size jars for a side salad and 24–32-ounce jars for a full meal. If you’re adding grains or protein, the larger size is more comfortable.
How do I keep onions from overpowering the salad?
Slice them thin and rinse briefly under cold water to tame the bite.
You can also marinate them in a splash of the dressing before layering.
Can I prep the dressing in bulk?
Absolutely. Double or triple it and store in a sealed jar in the fridge for up to a week. Shake before using since the oil and vinegar will separate.
What’s the best way to serve it at work?
Shake the jar to coat everything, then pour into a bowl.
If you don’t have a bowl, shake well and eat straight from the jar.
Will adding grains make it soggy?
Not if you add cooked, cooled grains above the wet veggies and below the greens. Keep grains dry before layering.
Can I swap red wine vinegar for something else?
Yes. Try white wine vinegar, sherry vinegar, or even a light apple cider vinegar.
The flavor will shift slightly but still taste great.
What if I don’t like olives?
Skip them and add capers for a similar briny pop, or just increase the peppers and tomatoes for more crunch and sweetness.
In Conclusion
Mason jar Greek salad is a smart, tasty way to prep lunches without sacrificing freshness or flavor. With the right layering, every bite stays crisp and vibrant for days. It’s flexible, affordable, and simple to tailor to your diet and schedule.
Make a batch on Sunday, and enjoy effortless, colorful meals all week long.
