A Hearty Mason Jar Salad


I love quick and easy mason jar salads. They’re easy to store, plus easy for grab n’ go eating on those busy days. Healthy can be easy!

a fully layered mason jar salad with a homemade dressing next to it, ready to go

I love quick and easy mason jar salads. 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.
clear, wide mouth mason jar full of a hearty, mason jar salad

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?

picnic basket of layered mason jar salad recipe complete with butternut squash, quinoa, kale, pomegranate, and sliced almonds.

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.

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Hearty Mason Jar Salad

  • Author: Jen Hansard
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Diet: Vegetarian


This easy-to-assemble, seasonal salad is perfect when you need lunch on the go! Packed with protein, healthy fat, and antioxidant rich pomegranate seeds, this autumn-inspired salad is sure to keep your body fueled through the afternoon. Feel free to prep the ingredients the night before, and have a tasty + healthy lunch waiting for you in the fridge the next day! // serves 2



For Salad:

  • 2 cups cubed butternut squash (roasted)
  • 1 cup quinoa (cooked)
  • 1 cup chickpeas (canned)
  • 4 tbsp pomegranate seeds
  • 2 cups kale (cut into ribbons)
  • 4 tbsp sliced almonds
  • 4 tbsp Herb Vinaigrette ((recipe follows))

For Herb Vinaigrette:

  • 2/3 cup olive oil
  • 1/3 cup balsamic vinegar
  • 1 tbsp dried Italian herbs
  • 2 tsp honey
  • 1 tsp Dijon mustard
  • 1/4 tsp garlic powder
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper (freshly ground)


  1. 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.
  2. 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
  3. Mix ingredients for vinaigrette together in a small bowl.
  4. 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.


Can be made 1-3 days in advance. Keep dressing separate until ready to eat.

  • Category: Dinner
  • Method: Chopping
  • Cuisine: American

Keywords: squash kale salad

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?

#1 Green Smoothie Of all Time— no joke!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a plant-based diet. I also found myself again along the way.

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Recipe rating

  1. Jessica says:

    I think this salad has to become a fall staple for me, it’s so delicious!!

  2. Kat says:

    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. Kim says:

    I’ve loved prepping my salads in mason jars. Thanks for the great idea!

  4. Amanda says:

    Love this salad on the go!!

  5. Erin says:

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

  6. Dani Mitchell says:

    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.


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