Print

Fresh Mason Jar Greek Salads 5 Days Easy Healthy Meal Prep Ideas

fresh mason jar greek salads - featured image
Print Recipe

A quick and easy meal prep recipe for fresh, crunchy Greek salads layered in mason jars, perfect for 5 days of healthy, flavorful lunches or dinners.

Ingredients

Scale
  • 1 large cucumber, diced (firm, seedless if possible)
  • 3 medium ripe tomatoes, chopped (Roma or vine-ripened)
  • 1 red bell pepper, diced
  • 1 small red onion, thinly sliced
  • 1 cup kalamata olives, pitted and halved
  • 1 cup feta cheese, crumbled
  • Optional: 1 cup cooked chickpeas or grilled chicken strips
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon Dijon mustard
  • Salt and freshly cracked black pepper to taste
  • 1 clove garlic, minced (optional)
  • Optional fresh herbs: parsley or mint, finely chopped
  • Optional extras: capers or pepperoncini

Instructions

  1. Prepare the dressing by whisking together olive oil, red wine vinegar, oregano, Dijon mustard, salt, pepper, and minced garlic in a small bowl. Adjust seasoning to taste and set aside.
  2. Dice cucumber, tomatoes, and red bell pepper into bite-sized pieces. Thinly slice red onion and chop any fresh herbs if using.
  3. Pour about 2 tablespoons of dressing into the bottom of each mason jar to prevent sogginess.
  4. Layer cucumbers, tomatoes, and red bell pepper on top of the dressing.
  5. Add kalamata olives and sliced red onion as the next layer.
  6. Sprinkle crumbled feta cheese on top, followed by chickpeas or grilled chicken if using.
  7. Top with fresh parsley or mint and any additional extras like capers or pepperoncini.
  8. Seal jars tightly with lids and store upright in the refrigerator for up to 5 days.
  9. When ready to eat, shake the jar gently to distribute dressing, then tip into a bowl or eat directly from the jar.

Notes

Layer dressing at the bottom to keep salad crisp. Use firm cucumbers and tomatoes to maintain texture. Cool cooked proteins before adding. Do not overfill jars to allow shaking before eating. Salad stays fresh up to 5 days refrigerated. For vegan version, substitute feta with tofu or dairy-free cheese and use lemon-tahini dressing.

Nutrition

Keywords: Greek salad, mason jar salad, meal prep, healthy lunch, easy salad, feta cheese, olives, cucumber, tomato, healthy meal

Find it online: https://tempotaste.com/fresh-mason-jar-greek-salads-5-days-easy-healthy-meal-prep-ideas/