I love a quick and easy mason jar salad. They're easy to store, plus easy for grab n' go eating on those busy days. Healthy can be easy! Read on for this great salad, as well as some tips for creating healthy, fast meals.
A delicious fall mason jar salad
This recipe is not your average salad. It's packed with nutrients + flavor to help you feel full, satisfied, and energized. Just look at this powerhouse ingredient list:
- Butternut squash- 1 serving contains 7 grams of fiber, 457% of the recommended daily intake (RDI) of vitamin A, and 52% of the RDI of vitamin C. It gives this mason jar salad recipe a huge immunity boost.
- Quinoa- This grain provides 4.4 grams of protein per cooked serving. It is super versatile, and provides a slightly nutty flavor.
- Chickpeas- In the legume family, this ingredient offers 3 grams of protein, along with 12% of the RDI of folate.
- Pomegranate seeds- 1 cup of this fruit contains 7 grams of fiber, 3 grams of protein, 30% of the RDI of vitamin C and 36% of the RDI of vitamin K, 16% of the RDI of folate, and 12% of the RDI of potassium. Studies suggest that pomegranate seeds have anti-inflammatory affects on breast cancer cells due to their high antioxidant levels.
- Kale- This is an incredibly nutrient-dense leafy green. It boasts 684% of the recommended daily value of vitamin K, 206% of the RDV of vitamin A, and 134% of the RDV of vitamin C.
- Almonds- Not only do sliced almonds provide this mason jar salad with a nice crunch, they also provide 6 grams of protein, 37% of the RDI of vitamin E, 32% of the RDI of Manganese, and 20% of the RDI of magnesium.
Healthy eating tucked in a mason jar
I often say that green smoothies are the ultimate fast food because they are easy, versatile, delicious, and healthy. Yet I've created other recipes that you can have 'to-go' as well:
Ramen zoodles in a mason jar
I LOVE this recipe. It is so flavorful, so healthy, and so quick. I often make 2 at a time so that I've got another packed lunch for tomorrow.
Vegan yogurt parfaits
This can be put into smaller jars for several hearty snacks, or layered in 1 larger jar for a delicious, light lunch. I love the tartness from the berry compote, which mixes perfectly with the sweetened granola. You'll be surprised at how 'yogurt-like' this cashew coconut creation is!
Vanilla protein shake
My go-to for hitting the gym is this shake. Not all my smoothies have to be green, yet all of them have to be good. This incredible smoothie is a great recovery drink, and a good meal replacement option for a busy day. Who knew mason jars could be so useful?
Mason jar salad recipes
Ready to try your own mason jar salad? Then you should know you can pretty much put any salad in a jar and go! It's all about the layers. My mason jar salads always keep the leafy greens on top, while the heavier fruits/veggies start on the bottom. I alway use wide-mouth mason jars, so that I can easily pour this salad onto a plate, or eat right from the jar when I'm hungry.
Make sure to give the jar a good shake before you dive in, so that the layers can all mix together. Do you find that salads just don't fill you up? Me too! That's why I make sure my salads have plenty of fiber rich veggies, a good amount of protein, and a balance of healthy fats to help break it all down. With this easy formula, your next salad will be filling, nutritious, and amazingly delicious.
Hearty Mason Jar Salad
Rate this Recipe Print RecipeIngredients
For Salad:
- 2 cups butternut squash (cubed and roasted)
- 1 cup quinoa (cooked)
- 1 cup chickpeas (canned (drained and rinsed))
- ¼ cup pomegranate seeds
- 2 cups fresh kale (cut into ribbons)
- 4 tablespoon raw almonds (sliced)
- 4 tablespoon Herb Vinaigrette ((recipe follows))
For Herb Vinaigrette:
- ⅔ cup olive oil
- ⅓ cup balsamic vinegar
- 1 tablespoon dried Italian herbs
- 2 teaspoon honey
- 1 teaspoon Dijon mustard
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt
- ⅛ teaspoon black pepper
Instructions
- Have two quart size canning jars ready. Before assembling jars, place kale in a bowl or strainer. Gently squeeze or massage the kale to soften it.
- Layer in jars in this order starting from the bottom and working up:-1 cup butternut squash-½ cup cooked chickpeas-½ cup cooked quinoa-2 tablespoons pomegranate seeds-1 cup kale ribbons-2 tablespoons sliced almonds
- 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
- Can be made 1-3 days in advance.
- Keep dressing separate until ready to eat.
Nutrition (estimated)
I'd love to hear your fav on-the-go recipes. Will you leave a comment and let me know some of your tried and true meals?
Jessica
I think this salad has to become a fall staple for me, it's so delicious!!
SGS Rawkstar Jess
Easy to make and super delicious, what's not to love?!
Kat
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!
SGS Rawkstar Jess
What an awesome and delicious meal to bring on a road trip!
Kim
I've loved prepping my salads in mason jars. Thanks for the great idea!
SGS Rawkstar Jess
You're welcome, Kim! 🙂
Amanda
Love this salad on the go!!
SGS Rawkstar Jess
Me too, Amanda!
Erin
This salad has gotten me to actually eat salad more! I love the kale paired with squash and pomegranates. SO good
SGS Rawkstar Jess
I agree! Such great fall flavors.
Dani Mitchell
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.
SGS Rawkstar Jess
What a great idea!