Autumn Mason Jar Salad with Butternut Squash & Quinoa

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

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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.

Recipe Tips

• 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 oven-roasted 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.

5 (7)

Autumn Mason Jar Salad with Butternut Squash & Quinoa

Jen Hansard

Caramelized butternut squash, nutty quinoa and chickpeas layer with kale, pomegranate seeds and toasted almonds in a mason jar salad that stays crisp until lunch. Keep the honey balsamic herb dressing on the side and you get 16 grams of protein.

Review Save Print Pin

Serves: 2

Prep Time: 5 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 25 minutes minutes

Ingredients 

• ▢ ½ cup quinoa uncooked
• ▢ 1 cup vegetable stock
• ▢ 2 cup butternut squash cubed
• ▢ 2 tsp coconut oil, unrefined
• ▢ 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 

• Heat the oven to 450 °F. Line a baking sheet with parchment paper.
• Toss the butternut squash with the coconut oil in a small bowl and spread on the prepared baking sheet. Bake until soft and lightly browned, about 20 minutes. Let cool completely.
• Meanwhile, rinse the quinoa well in a fine-mesh sieve and drain. Combine the quinoa and stock in a medium pot and bring to a boil. Reduce the heat to low, cover and cook until the quinoa is tender, about 15 minutes. Let stand until cooled completely, about 20 minutes.
• Layer the ingredients in jars with tight-fitting lids in this order, from the bottom up: butternut squash, chickpeas, quinoa, kale, pomegranate seeds and almonds. Close the lids tightly.
• Whisk together the olive oil, vinegar, Italian herbs, honey, mustard, garlic powder, salt and pepper in a small bowl.
• To serve, pour the dressing into a jar, close the lid tightly and gently turn the jar over to coat the ingredients.

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Recipe Notes

• Make Ahead: The jars keep in the fridge for up to 4 days, so make several at once for weekday lunches. Keep the dressing in a separate small container until serving so the salad stays crisp.
• Ingredient Swaps: Roasted sweet potato or acorn squash works in place of butternut squash, and any leafy greens can replace the kale.
• Protein Boost: Add cubed baked tofu or another 1/2 cup chickpeas.
• Vegan Swap: Use maple syrup instead of honey in the dressing.

Nutrition

Serving: 2 cups | Calories: 579 kcal | Carbohydrates: 65 g | Protein: 15 g | Fat: 32 g | Saturated Fat: 6 g | Polyunsaturated Fat: 6 g | Monounsaturated Fat: 18 g | Trans Fat: 0.01 g | Sodium: 924 mg | Potassium: 1080 mg | Fiber: 12 g | Sugar: 12 g | Vitamin A: 17245 IU | Vitamin C: 51 mg | Calcium: 216 mg | Iron: 5 mg

Equipment

Caraway baking sheet

Caraway saucepan

fine-mesh strainer set

parchment paper sheets

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