This post may contain affiliate links, meaning I can earn a small commission from items you purchase (at no cost to you).

Table of Contents
  1. Why You’ll Love Mason Jar Salads
  2. Ingredients You’ll Need
  3. How to Layer a Mason Jar Salad
  4. Tips & Tricks for Success
  5. Autumn Mason Jar Salad (Butternut Squash & Quinoa) Recipe
  6. Common Questions

If you’re looking for a hearty salad to take with you to work, this Autumn Mason Jar Salad with butternut squash & quinoa is hard to beat! Mason jar salads are one of my favorite ways to pack a nutritious lunch when life gets busy. Instead of reaching for another frozen burrito, you can layer fresh ingredients into a jar, stash it in the fridge and have a balanced meal ready to go.

Layered mason jar salad recipe complete with butternut squash, quinoa, kale, pomegranate, and sliced almonds

Why You’ll Love Mason Jar Salads

  • Perfect for meal prep. Prep a few jars on the weekend and you’ll have lunch for days. They’re designed to be grab‑and‑go: just layer the ingredients, refrigerate and grab a jar on your way out the door.
  • Easy to customize. Swap in different dressings, grains or proteins to avoid meal‑prep fatigue; the combinations are endless.
  • Portable and space‑saving. Wide‑mouth mason jars fit into lunch bags and backpacks and keep salads contained. They’re also easy to pour out onto a plate when you’re ready to eat.
  • Keep greens fresh. When layered correctly, the dressing and moisture sit at the bottom while leafy greens stay dry on top. A quick shake distributes the dressing just before serving

Ingredients You’ll Need

This recipe is not your average salad. It’s packed with nutrients + flavor to help you feel full, satisfied, and energized. Together, this salad is vibrant, textural, and nourishing — a true taste of fall in every bite. –

  • Roasted butternut squash turns sweet and caramelized, softening into golden cubes that contrast beautifully with the nutty chew of quinoa.
  • Tender chickpeas add a hearty bite and plant-based protein
  • Tart pomegranate seeds burst with juicy freshness and antioxidants.
  • Kale brings a sturdy, earthy crunch that holds up perfectly in a mason jar and loaded with vitamins K, A and C
  • Almonds finish the mix with healthy fats, protein plus vitamin E and a toasty snap.
Mason jar salad recipe with sweet potatoes and kale.

How to Layer a Mason Jar Salad

The key to a crisp, delicious jar salad is layering. Whether you’re making this exact recipe or wanting to create your own, follow this order to keep ingredients fresh and prevent soggy greens:

  • Dressing: Start with 2–3 tablespoons of dressing on the bottom of the jar (or keep in a separate container until ready to eat).
  • Crunchy or marinated vegetables: Add hardy veggies that can soak up the dressing, like cucumbers, carrots, onions or squash.
  • Grains, beans and proteins: Quinoa, lentils, chickpeas or diced chicken form a barrier between the dressing and greens.
  • Cheese and softer veggies: Feta, goat cheese, tomatoes or bell peppers.
  • Leafy greens: Finish with kale ribbons, spinach or romaine on the very top so they remain dry until you shake the jar.
a fully layered mason jar salad with a homemade dressing next to it, ready to go

Tips & Tricks for Success

  • Prep ingredients ahead of time. Roast squash, cook quinoa and chop veggies in advance. Store dressings separately to save time during assembly.
  • Layer in order. Always place dressing first and leafy greens last so nothing wilts.
  • Shake before serving. Gently shake the jar to distribute the dressing, then pour into a bowl or eat straight from the jar.
  • Switch up flavors. Try different healthy dressings, proteins or add‑ins like tamari almonds or garlic baked chickpeas.
  • Store upright and keep cold. Keeping jars upright prevents the dressing from leaking up to the greens, helping the salads last at least 3 days in the fridge.
  • Jar size matters. Quart size mason jars (32 oz) work best; look for wide‑mouth jars make filling and eating easier.
a fully layered mason jar salad with a homemade dressing next to it, ready to go
5 from 7 votes

Autumn Mason Jar Salad (Butternut Squash & Quinoa)

This Autumn Mason Jar Salad is bursting with cozy flavors and textures. Sweet, caramelized butternut squash pairs with nutty quinoa and hearty chickpeas, while tart pomegranate seeds add juicy pops. Crunchy kale and toasty almonds tie it all together for a vibrant, satisfying bite.
Prep: 5 minutes
Cook: 20 minutes
Total: 25 minutes
Serves: 2 serving
Author: Jen Hansard
Get This Recipe Sent To Your Inbox!
Share your email and I’ll send it directly to you.

Ingredients  

Herb Vinaigrette

Instructions 

  • Preheat the oven to 450°F. Line a baking sheet with parchment paper.
  • In a small bowl, toss the butternut squash with the oil, then spread the pieces on the prepared baking sheet. Bake for 20 minutes, or until soft and lightly browned. Let cool completely.
  • Meanwhile, prepare the quinoa. Place the quinoa in a fine-mesh sieve and rinse well with cool water to remove the bitter saponins. Drain well. In a medium pot, combine the quinoa and stock. Bring to a boil, reduce the heat to low, and cover the pot. Cook for 15 minutes, or until the quinoa is cooked through. Let stand for 20 minutes, or until cooled completely.
  • Layer the ingredients into jars with tight-fitting lids, starting at the bottom and working up in this order: ½ cup butternut squash, ½ cup drained chickpeas, ½ cup quinoa, 1 cup kale, 2 tablespoons pomegranate seeds, 2 tablespoons sliced almonds. Close the lids tightly.
  • Mix ingredients for vinaigrette together in a small bowl.
  • To serve, add the dressing to the jar, close the lid tightly, and gently turn the jar over to coat the ingredients with the dressing. Open and eat.

Notes

  • Keep dressing separate: For maximum freshness, store the dressing in a small container and add it just before serving.
  • Swap ingredients: Replace the butternut squash with roasted sweet potato or acorn squash and swap kale for your favorite leafy greens. Add cooked chicken or tofu for extra protein.
  • Scale up: Double or triple the recipe to meal prep lunches for the week. Use the layering guide above to keep salads crisp when making multiple jars.
  • Swap the kale with another leafy greens of your choice.

Nutrition

Calories: 590 kcal | Carbohydrates: 65 g | Protein: 16 g | Fat: 33 g | Saturated Fat: 7 g | Polyunsaturated Fat: 6 g | Monounsaturated Fat: 18 g | Trans Fat: 0.01 g | Sodium: 479 mg | Potassium: 1240 mg | Fiber: 14 g | Sugar: 11 g | Vitamin A: 21590 IU | Vitamin C: 94 mg | Calcium: 333 mg | Iron: 6 mg

Did you make this recipe?

Leave a review for a chance to win signed copies of my cookbooks!

Common Questions

How long will a mason jar salad keep?

When stored properly in the refrigerator, mason jar salads can last 4–5 days. For salads with cooked chicken or fish, try to eat them within 2–3 days.

Can I eat the salad right out of the jar?

Yes! Give the jar a good shake and enjoy. If the jar feels too narrow, pour the salad into a bowl or onto a plate.

What size jar should I use?

A 16 oz pint jar is perfect for a side salad, while a 32 oz quart jar provides a meal-sized portion. Wide-mouth jars make it easier to layer and pour.

You Might Also Like

Leave a Comment

Your email address will not be published. Required fields are marked *

Rating





Comments

  1. 5 stars
    This is definitely going to be a new fav for me! Something like this is great to have as an anytime grabber! Hits all the happy happy spots for me! I am SUPER stoked for this one!

  2. 5 stars
    We are getting ready to take a family road trip and this will be a perfect way to get a healthier lunch into everyone when we stop halfway through our drive. It’s so easy to grab the junk food on the go, but this will be so helpful to stop us from doing that this time!

  3. 5 stars
    This salad has gotten me to actually eat salad more! I love the kale paired with squash and pomegranates. SO good

  4. 5 stars
    I made this recipe for a Thanksgiving party at work and it was a hit! I think everyone was sick of the junk food and really appreciated a healthy option. I made 4 jars of this and served them in large bowls when it was time to eat. It was so easy and so festive.