Mason Jar Greek Salad with Chickpeas : Easy Meal Prep

Looking for a healthy, no-fuss lunch option that you can prep ahead and enjoy all week? This Mason Jar Greek Salad with Chickpeas is the answer. Packed with protein, fiber, and bold Mediterranean flavor, this layered salad is not only delicious but also incredibly practical for on-the-go meals.

Ideal for meal preppers, busy professionals, or anyone aiming to eat more plant-based meals, this vibrant jar is layered for maximum freshness and flavor. Best of all, it comes together in minutes—no cooking required!

Let’s take a look at why you’ll love this vegetarian mason jar salad and how to make it perfectly every time.

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What Is a Mason Jar Greek Salad with Chickpeas?

Mason Jar Greek Salad with Chickpeas is a portable, layered salad featuring classic Greek ingredients like cucumbers, cherry tomatoes, red onions, and feta, with the addition of chickpeas for plant-based protein. Everything is stacked in a mason jar to keep it fresh and crisp until you’re ready to eat.

The key is in the layering: dressing goes on the bottom, heartier ingredients in the middle, and delicate greens on top. When it’s time to eat, just shake it up and enjoy!

Why You’ll Love This Mason Jar Greek Salad with Chickpeas Recipe

Here are a few great reasons to make this salad part of your weekly rotation:

• Easy to make – Minimal prep with no cooking required.
• Perfect for meal prep – Stays fresh in the fridge for up to 4 days.
• Protein-packed and vegetarian – Thanks to hearty chickpeas.
• Customizable – Switch up the veggies or add grains like quinoa.
• Great for grab-and-go lunches – Ideal for work, school, or travel.
• Balanced nutrition – Offers fiber, protein, healthy fats, and vitamins.

It’s a smart, satisfying way to eat clean without sacrificing flavor.

Ingredients for Mason Jar Greek Salad with Chickpeas

Here’s the full list of ingredients used in the original recipe from Kathleen’s Cravings, yielding 4 servings (4 mason jars):

For the Salad:

• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 4 cups chopped romaine or mixed greens

For the Dressing:

• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon dried oregano
• 1 garlic clove, minced
• Salt and pepper, to taste

This recipe fills four 16-ounce mason jars.

Step-by-Step Instructions to Build Your Mason Jar Salad

1. Make the dressing
In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper. Taste and adjust seasoning as needed.

2. Layer the jars
Grab four clean mason jars (16-ounce wide-mouth recommended). Layer the ingredients in the following order for optimal freshness:

1. Dressing (about 2 tablespoons per jar)
2. Chickpeas
3. Cucumbers
4. Cherry tomatoes
5. Red onion slices
6. Feta cheese
7. Chopped romaine or greens

3. Seal and refrigerate
Tightly seal the jars and refrigerate for up to 4 days.

4. To serve
Shake the jar well to distribute the dressing, then eat directly from the jar or pour into a bowl.

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Kitchen Tools You’ll Need for This Recipe

• 4 (16-ounce) wide-mouth mason jars with lids
• Sharp knife and cutting board
• Mixing bowl or jar for dressing
• Measuring cups and spoons
• Spoon or small funnel (for layering cleanly)

Tasty Variations and Add-Ins for Your Mason Jar Salad

Want to customize your Mason Jar Greek Salad with Chickpeas? Try these ideas:

• Add kalamata olives – For even more classic Greek flavor.
• Include cooked quinoa or farro – Boosts fiber and makes it heartier.
• Use cherry peppers or banana peppers – For a tangy bite.
• Try roasted red peppers or artichokes – Adds depth and texture.
• Swap greens – Use spinach, arugula, or kale instead of romaine.

These tweaks help keep your salad rotation exciting and personalized.

Common Mistakes to Avoid When Making Mason Jar Salads

Avoid these mistakes to keep your jars fresh and delicious:

• Layering greens too low – They’ll get soggy from the dressing.
• Overfilling the jar – Makes it hard to shake and mix.
• Using watery ingredients without draining – Excess moisture ruins texture.
• Skipping seasoning in the dressing – Under-seasoned dressing makes the whole salad taste flat.
• Forgetting airtight seals – Leaves can wilt or the salad can leak in transit.

Follow the proper order and tips above to avoid these issues easily.

Serving and Presentation Tips for Mason Jar Greek Salad

• Shake before serving – This evenly distributes the dressing.
• Pour into a bowl if preferred – For easier mixing and eating.
• Top with fresh herbs like dill or parsley – Adds a fresh finish.
• Add a lemon wedge on the side – For extra brightness.
• Serve with whole-grain pita chips or flatbread – Makes it more filling.

Whether at your desk or on a picnic blanket, it’s a stylish, easy-to-eat meal.

Make-Ahead and Storage Tips

• Prep up to 4 days ahead – Layer correctly and keep refrigerated.
• Use airtight jars – Prevents leaks and maintains freshness.
• Don’t mix until ready to eat – Keeps everything crisp.
• Store jars upright – Helps keep layers in place.
• Avoid adding wet greens – Pat dry with paper towel before using.

It’s the perfect solution for stress-free weekday lunches.

Perfect Pairings for Mason Jar Greek Salad with Chickpeas

Round out your meal with these wholesome pairings:

• Lentil soup or vegetable soup
• Whole-grain pita bread or crackers
• Fresh fruit or fruit salad
• Lemon-mint infused water or sparkling water
• Greek yogurt with honey and walnuts

These simple additions complement the salad’s flavors without overwhelming.

Health Benefits of Ingredients in Greek Chickpea Salad

This jar packs a serious nutritional punch:

• Chickpeas – High in plant-based protein and fiber.
• Cucumbers and tomatoes – Rich in hydration and antioxidants.
• Olive oil – A healthy fat that supports heart health.
• Red onion – Contains anti-inflammatory and antibacterial properties.
• Feta – Offers calcium and adds flavor in small amounts.

It’s a balanced, filling, and feel-good meal with every bite.

Mason Jar Greek Salad Tips and Meal Prep Hacks

• Use wide-mouth jars – Easier to fill, shake, and eat from.
• Pre-chop veggies on Sunday – Store separately and assemble mid-week.
• Double the dressing – Use later for other salads or roasted veggies.
• Label jars with the prep date – Helps track freshness.
• Store jars with dressing side down – If you want to keep greens extra dry.

These little tips save time and effort throughout the week.

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Frequently Asked Questions About Mason Jar Greek Salad with Chickpeas

What size mason jar should I use?
A 16-ounce wide-mouth jar works best for individual servings.

How long do the jars stay fresh?
Up to 4 days when stored properly in the fridge.

Can I use a different dressing?
Absolutely! Try lemon tahini, balsamic vinaigrette, or even hummus thinned with lemon juice.

Can I make this vegan?
Yes—just skip the feta or use a plant-based alternative.

Can I eat it straight from the jar?
Yes! Just shake to distribute the dressing and dig in, or pour into a bowl.

Nutrition Facts (Per 1 Jar Serving – Approximate)

• Calories: 320
• Protein: 11g
• Carbohydrates: 26g
• Fiber: 7g
• Fat: 20g
• Saturated Fat: 4g
• Sugar: 5g
• Sodium: 400mg
• Calcium: 12% DV
• Iron: 15% DV
• Vitamin A: 45% DV
• Vitamin C: 30% DV

Nutrition may vary slightly depending on the brand of ingredients used.

Conclusion: Eat Fresh with Easy Mason Jar Greek Salad with Chickpeas

This Mason Jar Greek Salad with Chickpeas is the perfect combination of taste, texture, and convenience. Whether you’re packing a lunch for work, prepping meals for the week, or looking for a refreshing, plant-forward meal, this recipe delivers.

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