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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.
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.
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.
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.
Autumn Mason Jar Salad (Butternut Squash & Quinoa)
Ingredients
- 2 cup butternut squash cubed
- 2 tsp coconut oil, unrefined
- ½ cup quinoa uncooked
- ½ cup chickpeas canned (drained and rinsed)
- ¼ cup pomegranate seeds
- 2 cup kale cut into ribbons
- 4 tbsp raw almonds sliced
Herb Vinaigrette
- 2 tbsp extra-virgin olive oil
- 1 tbsp balsamic vinegar
- 1 tbsp dried Italian herbs
- 1 tsp raw honey
- 1 tsp Dijon mustard
- ¼ tsp garlic powder
- ¼ tsp sea salt, unrefined
- ⅛ tsp black pepper, ground
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
Did you make this recipe?
Leave a review for a chance to win signed copies of my cookbooks!Common Questions
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.
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.
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.
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!
There is a def a great combination of flavors here. Hope you enjoy it!
I think this salad has to become a fall staple for me, it’s so delicious!!
Easy to make and super delicious, what’s not to love?!
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!
What an awesome and delicious meal to bring on a road trip!
I’ve loved prepping my salads in mason jars. Thanks for the great idea!
You’re welcome, Kim! 🙂
Love this salad on the go!!
Me too, Amanda!
This salad has gotten me to actually eat salad more! I love the kale paired with squash and pomegranates. SO good
I agree! Such great fall flavors.
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.
What a great idea!