Mason Jar Salads

I had totally forgotten about how delicious, easy and convenient Mason Salad Jars are until the very funny Hoffy reminded me that that they work well for her when she’s on a health mission. You can make a few at a time so you’re organised for the week, they are versatile as you chop and change your ingredients according to whats in your fridge. And they look so pretty! The idea is you do your salad dressing first, then a grain like brown or white rice or quinoa (if you’re having carbs) then your protein like chicken, turkey, tuna etc, then your salad ingredients and top with lettuce or baby spinach. Mine are just brown rice, roasted pumpkin with egg and tuna, red capsicum, tomatoes, cucumber, feta and toasted pumpkin seeds for the crunch, grated carrot topped with lettuce and basil. Check out the notes below for variations if these interest you! 

This recipe will do 2-3 Mason jars

  • 3 x Mason jars, approx 650g jars work best(you don’t want them massive, you still want to watch your serving size)
  • 1 x cup quinoa, cooked according to packet instructions (approx 15 mins)
  • 4 x eggs
  • 1 small tin tuna
  • 1 x red capsicum, sliced
  • 1 x carrot grated (leave the skin on)
  • 1 x cucumber (I used Lebanese but any will work) 
  • half a cup mint leaves


  • 1/3 cup olive oil
  • 1 dessertspoon of dijon mustard
  • 1 tsp maple syrup
  • 1 x lemon juiced

Cook your rice or quinoa or grain according to your packet instructions.(I always cook mine with my homemade chicken stock to help heal my gut – see my previous recipe)  Boil the eggs for approximately 5 mins, then slice when they’ve cooled slightly. Slice your cucumber and capsicum, grate your carrot. Mix the dressing in a little bowl. Then assemble. Remember the order is important so no sogginess occurs. Dressing down the bottom, then grain, then protein,  then salad ingredients, then greens such as mint leaves.


-Chicken Satay: Use my chicken satay sauce recipes as the dressing, 1/2 cup brown rice, steamed/BBQ’d chicken breast, grated carrot, sliced capsicum, grated zucchini and baby spinach on top.

-Roast Vege Salad: Dressing of olive oil, lemon juice and dijon mustard, Quinoa, Roasted Pumpkin and Red capsicum, 1 tbsp feta, handful of toasted almonds and baby spinach

-Rainbow Salad: Dressing of hummus, olive oil and orange juice mixed together (about 1 tbsp of each) Brown rice or cous cous down the bottom. Then protein like chicken or tuna. Then chopped capsicum, grated carrot, tomatoes, cucumber, blueberries and 1 tbsp feta. Add your baby spinach or lettuce in last.

-Ridiculously Healthy Salad: Dressing of olive oil and lemon juice. Add chickpeas down the bottom for a vegie protein. Then quinoa or brown rice. Grated carrot and red capsicum. Something sweet such as a handful of currants/figs/cranberries/pineapple.Then pumpkin seeds and kale. 

*Get as creative as you like according to what is in your fridge. Most salads will work in these jars, you just have to get it in the right order.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s