The Lunch That Actually Stays Fresh
Hey friends! Let’s talk meal prep, specifically the kind that doesn’t turn into a soggy mess by Wednesday. I used to avoid making salads ahead because wilted lettuce and watery tomatoes were basically guaranteed. Then I discovered the magic of layering everything in a mason jar, and it changed my whole lunch game.
This Greek salad version is one of my favorites because it’s packed with protein from the chickpeas and feta, it tastes bright and fresh thanks to the lemon vinaigrette, and it holds up beautifully for days. If you are looking for fresh salad recipes that work with your busy schedule, this is your answer.
Why Mason Jar Salads Actually Work
The secret is all in the layering order. You put the dressing on the bottom, then add hearty ingredients that won’t get soggy (like chickpeas and tomatoes), and save delicate greens for the very top. When you are ready to eat, you just shake or dump it into a bowl, and everything gets dressed perfectly.
This greek salad recipe is naturally vegetarian and gluten-free, making it super versatile for different diets. It gives me the same fresh Mediterranean vibes as my grilled lemon herb chicken with quinoa, but it requires zero cooking. If you love feta cheese recipes that feel indulgent but are actually healthy, this one delivers.
What Goes in Your Jar
- Wide-Mouth Mason Jars: I use quart-sized (32 oz) jars. Wide-mouth is easier to layer and eat from!
- Lemon Vinaigrette: Fresh lemon juice, olive oil, garlic, oregano, salt, and pepper. Simple and zesty.
- Chickpeas: Canned and drained. They add protein and keep you full.
- Cherry Tomatoes: Halved so they soak up the dressing without turning mushy.
- Cucumber: Diced into bite-sized pieces. English cucumbers work best because they have fewer seeds.
- Red Onion: Thinly sliced. The vinaigrette mellows out the sharpness.
- Kalamata Olives: For that briny, savory punch essential to any Greek salad.
- Feta Cheese: Crumbled, not cubed. It distributes better throughout the salad.
- Fresh Greens: Romaine or baby spinach goes on top to stay crisp.
Mason Jar Greek Salad with Feta & Chickpeas
- Total Time: 20
- Yield: 4 1x
- Diet: Vegetarian
Description
These Mason Jar Greek Salads with Feta and Chickpeas are the ultimate meal prep lunch! Layered with fresh veggies, protein-packed chickpeas, tangy feta, and a zesty lemon vinaigrette, they stay crisp and delicious for up to 5 days in the fridge.
Ingredients
For the Lemon Vinaigrette (makes 4 servings):
3 tablespoons fresh lemon juice
1/4 cup extra virgin olive oil
1 clove garlic, minced
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
For Each Jar (makes 4 jars):
1 cup canned chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
3/4 cup cucumber, diced
1/4 cup red onion, thinly sliced
1/4 cup Kalamata olives, pitted and halved
1/4 cup crumbled feta cheese
1.5 cups fresh romaine lettuce or baby spinach, chopped
Instructions
1. Make the dressing: In a small bowl, whisk together lemon juice, olive oil, garlic, oregano, salt, and pepper until emulsified.
2. Layer the jars: Pour 2-3 tablespoons of dressing into the bottom of each wide-mouth quart-sized mason jar.
3. Add chickpeas directly on top of the dressing.
4. Layer in the cherry tomatoes, followed by cucumber, red onion, olives, and feta cheese.
5. Finish by packing the greens on top to fill the jar. Seal tightly with the lid.
6. Store in the refrigerator for up to 5 days.
7. When ready to eat, shake the jar vigorously for 30 seconds to distribute the dressing, or pour contents into a bowl and toss.
Notes
Use wide-mouth jars for easier layering and eating.
Always put the dressing on the bottom so greens stay crisp.
Feel free to add grilled chicken, shrimp, or quinoa for extra protein.
For a pasta salad twist, add cooked orzo or couscous in place of some greens.
The salad tastes best within 3-5 days of prep.
- Prep Time: 20
- Category: Lunch
- Method: No-Cook
- Cuisine: Greek
Nutrition
- Serving Size: 1 jar
- Calories: 320
- Sugar: 5g
- Sodium: 680mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 6g
- Protein: 10g
- Cholesterol: 20mg
Layer It Like a Pro
Step 1: Make your lemon vinaigrette. Whisk together 3 tablespoons of lemon juice, 1/4 cup olive oil, 1 minced garlic clove, 1 teaspoon dried oregano, salt, and pepper. This makes enough for about 4 jars.
Step 2: Pour 2 to 3 tablespoons of dressing into the bottom of each jar. The dressing always goes first!
Step 3: Add your chickpeas next. They can sit in the dressing without getting soggy.
Step 4: Layer in the tomatoes, then the cucumber, then the red onion. Keep building from heaviest to lightest.
Step 5: Add the olives and crumbled feta.
Step 6: Finish with a generous handful of fresh greens packed on top. Seal tightly.
Step 7: Store in the fridge for up to 5 days. When you are ready to eat, either shake the jar vigorously for 30 seconds or dump it into a bowl and toss.
Make It Your Own
- Add Protein: Toss in grilled chicken, shrimp, or even leftover Turkish spiced meatballs to make it heartier.
- Turn It Into a Pasta Salad: Add cooked orzo or couscous in place of some of the greens for a greek pasta salad recipe twist.
- Make It Vegan: Skip the feta or use a dairy-free version. The chickpeas and olives still pack plenty of flavor.
- Pair It With Other Dishes: This salad is perfect alongside my baked feta cod for a full Mediterranean spread, or tucked into Mediterranean hummus wraps for a portable lunch.
- Shawarma Vibes: If you love bold, spiced flavors, serve this next to my halal grilled chicken shawarma bowls for a complete flavor adventure.
Your New Meal Prep MVP
This Mason Jar Greek Salad proves that healthy eating can be convenient and delicious. It takes just 20 minutes to prep a whole week’s worth of lunches, and it tastes better than anything you will grab from a deli. Give it a try this Sunday, and enjoy fresh, crispy salads all week long!
