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Easy Loaded Mason Jar Pasta Salads for Healthy Meal Prep Ideas

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A quick and easy mason jar pasta salad recipe perfect for healthy meal prep. Layers of fresh veggies, protein, and dressing stay fresh and flavorful for grab-and-go lunches.

Ingredients

Scale
  • 1 1/2 cups rotini or bowtie pasta (uncooked)
  • Salt for pasta water
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup red bell pepper, finely chopped
  • 1/4 cup red onion, thinly sliced (optional)
  • 1/2 cup black olives, sliced
  • 1 cup cooked chickpeas or grilled chicken, cubed
  • 1/2 cup crumbled feta cheese
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and freshly cracked black pepper to taste
  • 1 teaspoon dried oregano or fresh chopped parsley
  • Optional: fresh basil or mint leaves
  • Optional: toasted pine nuts or walnuts
  • Optional: avocado slices

Instructions

  1. Bring a large pot of salted water to a boil. Add 1 1/2 cups (about 150 grams) of rotini or bowtie pasta and cook according to package instructions, usually 8-10 minutes for al dente. Stir occasionally to prevent sticking. Once done, drain the pasta in a colander and rinse under cold water to stop cooking and cool it down. Set aside to drain completely (about 10 minutes).
  2. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, minced garlic, salt, pepper, and oregano. Taste and adjust seasoning if needed.
  3. While the pasta cools, halve the cherry tomatoes, dice the cucumber, finely chop the red bell pepper, thinly slice red onion, and slice black olives.
  4. Start by spooning about 2 tablespoons of the dressing into the bottom of each 16 oz mason jar. Next, add 1/2 cup cooked pasta (about 70 grams), then layer 2 tablespoons each of cherry tomatoes, cucumber, bell pepper, red onion, and olives. Add 1/4 cup cooked chickpeas or chicken, then sprinkle 2 tablespoons crumbled feta cheese on top.
  5. Screw lids tightly onto the jars and refrigerate. Let the salads chill for at least 2 hours before eating to allow flavors to meld. When ready to eat, shake the jar gently to mix the dressing with the salad, or pour contents into a bowl for easier mixing.
  6. Add fresh herbs or a sprinkle of toasted nuts just before serving for extra texture and flavor.

Notes

Rinse pasta under cold water after cooking to stop cooking and remove excess starch. Layer dressing at the bottom of the jar to prevent sogginess. Use fresh, crisp vegetables and drain watery veggies on paper towels before layering. Leave space at the top of jars for shaking. Store in refrigerator up to 4-5 days. For gluten-free, swap pasta with gluten-free pasta or spiralized zucchini noodles. For vegan, omit feta or use plant-based cheese.

Nutrition

Keywords: mason jar pasta salad, meal prep, healthy lunch, pasta salad, easy recipe, grab and go, rotini pasta, healthy meal prep

Find it online: https://prismtaste.com/easy-loaded-mason-jar-pasta-salads-for-healthy-meal-prep-ideas/