Mason Jar Greek Salad Healthy Meal Prep Idea

Looking for a quick and tasty meal prep idea? Try my Mason Jar Greek Salad! It's fresh, colorful, and packed with nutrients. Perfect for busy days, you can prep it ahead of time and enjoy it all week. In this article, I'll share how to layer your salad, tips for keeping it fresh, and delicious variations to make it your own. Let’s dive in and get healthy together!

Ingredients

List of Ingredients

- 1 cup cooked quinoa, cooled

- 1 cup cherry tomatoes, halved

- 1 medium cucumber, diced

- 1 cup bell peppers (a mix of red and yellow), diced

- 1/2 red onion, thinly sliced

- 1 cup Kalamata olives, pitted and halved

- 1 cup feta cheese, crumbled

- 1/4 cup fresh parsley, finely chopped

- 1/4 cup extra virgin olive oil

- 3 tablespoons red wine vinegar (or substitute with apple cider vinegar)

- 1 teaspoon dried oregano

- Salt and freshly ground black pepper to taste

Quantities Needed

For a tasty Mason Jar Greek Salad, you need specific amounts of each item. This recipe serves four, so adjust if needed. You start with one cup of cooked quinoa, then one cup of halved cherry tomatoes. Add one diced cucumber and one cup of diced bell peppers. You’ll also want half a red onion, one cup of halved Kalamata olives, and one cup of crumbled feta cheese. Finish with a quarter cup of finely chopped parsley, a quarter cup of extra virgin olive oil, three tablespoons of red wine vinegar, and one teaspoon of dried oregano. Don’t forget salt and pepper to taste.

Nutritional Information

This Mason Jar Greek Salad packs a punch of nutrition. It offers protein from quinoa and feta cheese. The veggies provide fiber and vitamins. One serving contains approximately:

- Calories: 350

- Protein: 12g

- Carbohydrates: 30g

- Fat: 20g

- Fiber: 5g

This salad is not just tasty; it’s a great choice for a healthy meal prep! Enjoy the balance of flavors while fueling your body right.

Step-by-Step Instructions

Preparing the Dressing

To make the dressing, grab a small bowl. Add 1/4 cup of olive oil and 3 tablespoons of red wine vinegar. Then, sprinkle in 1 teaspoon of dried oregano, along with salt and black pepper. Whisk all the ingredients together until they blend well. This dressing adds a zesty kick to the salad!

Layering the Mason Jar

Choose a clean mason jar. Start with 1 cup of cooked quinoa at the bottom. This forms a strong base for your salad. Next, layer the halved cherry tomatoes on top of the quinoa. Follow with 1 cup of diced cucumber. Then, add 1 cup of diced bell peppers. Finish with 1/2 sliced red onion. Layering in this order keeps the veggies fresh and crisp.

Final Assembly and Serving

Now, add 1 cup of halved Kalamata olives evenly on top. Next, sprinkle 1 cup of crumbled feta cheese over the olives for that delicious, creamy flavor. Finally, add 1/4 cup of finely chopped parsley on top. This adds color and freshness. When you’re ready to eat, drizzle the dressing over the salad in the jar. Secure the lid and shake gently to mix everything together. Enjoy your vibrant and tasty Mason Jar Greek Salad!

Tips & Tricks

Best Practices for Layering

Layering your salad in the right order keeps it fresh. Start with cooked quinoa at the bottom. This base absorbs moisture and prevents sogginess. Next, add halved cherry tomatoes. They add sweetness and color. Then, layer diced cucumber for crunch. Follow with bell peppers for a splash of color and flavor. Finally, add thinly sliced red onion for a sharp taste. This order helps maintain crispness and vibrant looks.

How to Keep Ingredients Fresh

To keep your salad fresh, use a clean and dry mason jar. Avoid overfilling the jar to allow space for dressing. Store the jar upright in the fridge. This keeps the ingredients from mixing until you're ready to eat. If you want extra freshness, consider using a vacuum seal for your jars. This can extend the shelf life of your salad.

Presentation Ideas for Serving

Presenting your salad in mason jars creates a fun experience. You can place jars on a large platter for a colorful display. For an extra touch, add a sprig of parsley on top of each jar. This adds a pop of green. You can also use colorful napkins or plates that match the salad colors. This makes your meal even more inviting!

Variations

Different Dressings to Try

You can switch up the dressing to change the flavor. Here are some options:

- Lemon Vinaigrette: Mix lemon juice, olive oil, salt, and pepper.

- Honey Mustard: Blend honey, mustard, olive oil, and vinegar for sweetness.

- Creamy Feta Dressing: Combine feta cheese, yogurt, and lemon juice for a rich taste.

These dressings enhance the salad and keep it fresh.

Substitutes for Ingredients

You can easily swap some ingredients to match your taste. Here are some ideas:

- Quinoa: Use cooked farro or brown rice as a base.

- Feta Cheese: Try goat cheese or omit it for a vegan option.

- Kalamata Olives: Use green olives or capers for a different flavor.

These substitutes allow you to customize your salad.

Adding Protein Options

Adding protein makes your salad more filling. Here are some great choices:

- Grilled Chicken: Add sliced grilled chicken for a hearty meal.

- Chickpeas: Toss in canned chickpeas for a plant-based protein boost.

- Shrimp: Cooked shrimp adds a seafood twist that is delicious.

These protein options make your Mason jar Greek salad satisfying and tasty.

Storage Info

How to Store Leftovers

Storing leftovers is easy with the Mason Jar Greek Salad. First, let the salad cool down. This helps keep the flavors fresh. If you have any salad left after serving, seal the jar tightly. You can keep it in the fridge for up to four days. Just remember to keep the dressing separate until you are ready to eat. This keeps the veggies crisp and tasty.

Best Containers for Storing

I recommend using glass mason jars for storing this salad. They are sturdy and seal well. You can find jars in various sizes. Choose a jar that fits your portion needs. If you don't have mason jars, use airtight plastic containers. Just ensure they close tightly to keep air out.

Shelf Life of Ingredients

The shelf life of your Mason Jar Greek Salad depends on the ingredients. Here are some key points:

- Cooked Quinoa: This lasts about four to five days in the fridge.

- Cherry Tomatoes: These stay fresh for about three to five days.

- Cucumber: A diced cucumber keeps well for three to four days.

- Red Onion: Sliced onion stays fresh for up to five days.

- Kalamata Olives: These can last for weeks if stored in brine.

- Feta Cheese: Crumbled feta is good for about five days.

By following these tips, you can enjoy your salad all week long!

FAQs

Can I Prep Mason Jar Greek Salad in Advance?

Yes, you can prep this salad in advance. I often make my Mason Jar Greek Salad a few days ahead. The key is to layer the ingredients properly. Start with the quinoa at the bottom. This keeps it dry. Next, add the veggies like tomatoes and cucumbers. Top with olives and feta last. This way, the dressing won’t make everything soggy. When you're ready to eat, just add the dressing and shake. It stays fresh for up to five days in the fridge.

What Other Ingredients Can I Use?

You can mix in many other ingredients. Try adding chickpeas for extra protein. Avocado adds creaminess, but use it right before eating to avoid browning. You can also swap out veggies. Try adding radishes, spinach, or even artichokes. If you want more flavor, toss in some sun-dried tomatoes or fresh herbs. This salad is very flexible, so have fun with it!

Is This Recipe Gluten-Free?

Yes, this recipe is gluten-free. Quinoa is a great grain option that is safe for gluten-free diets. Just make sure to check the label on your vinegar and feta. Some brands may have gluten in them. But overall, this Mason Jar Greek Salad is a healthy choice for anyone avoiding gluten. Enjoy it without worry!

In this post, we explored how to make a Mason Jar Greek Salad. We covered the ingredients, prep steps, and served it nicely. Keeping things fresh and colorful matters. You can also try different dressings and proteins for variety. Remember, storing leftovers right helps keep them tasty. With these tips, you can enjoy this salad anytime. Experiment and make it your own!