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Fresh Meal Prep Loaded Mason Jar Salads with Spring Vegetables

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These Mason jar salads are a quick, easy, and healthy meal prep option featuring spring vegetables, layered to stay fresh and crisp for up to 4 days. Perfect for busy lunches, they combine vibrant veggies, protein, and a tangy homemade dressing.

Ingredients

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  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey or maple syrup
  • Salt and freshly cracked black pepper to taste
  • ½ tsp minced garlic or garlic powder (optional)
  • 1 cup snap peas, trimmed and halved
  • 6–8 radishes, thinly sliced
  • 1 cup shredded carrots
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 3 cups baby spinach or mixed spring greens, washed and dried
  • ½ cup cooked quinoa or ½ cup chickpeas, rinsed and drained (optional)
  • 2 hard-boiled eggs, sliced or 1 cup shredded rotisserie chicken (optional)
  • ¼ cup crumbled feta cheese (can substitute dairy-free cheese)
  • 2 tbsp toasted nuts or seeds (walnuts or pumpkin seeds)
  • 2 tbsp fresh herbs (chopped parsley or dill)

Instructions

  1. Make the dressing: In a small bowl, whisk together extra virgin olive oil, fresh lemon juice, Dijon mustard, and honey or maple syrup. Season with salt and pepper to taste. Add minced garlic if desired. Set aside.
  2. Prep the vegetables: Wash and dry all veggies thoroughly. Trim and halve snap peas, thinly slice radishes, dice cucumbers, halve cherry tomatoes, and shred carrots. Dry greens well to avoid sogginess.
  3. Layer the jars: Spoon about 2-3 tablespoons of dressing into the bottom of each Mason jar. Add the base vegetables — snap peas, radishes, carrots, cucumber, and tomatoes — distributing evenly among the jars.
  4. Add protein and extras: Layer in your choice of cooked quinoa, chickpeas, or protein like shredded chicken or sliced hard-boiled eggs. Sprinkle feta cheese, toasted nuts or seeds, and fresh herbs on top of the veggies but below the greens.
  5. Top with greens: Add the baby spinach or mixed greens on top, packing lightly but leaving enough room to close the jar without crushing. Seal jars tightly.
  6. Storage: Store the jars upright in the refrigerator. These salads will keep fresh and crisp for up to 4 days. When ready to eat, shake the jar to coat salad in dressing, or pour contents into a bowl and toss.

Notes

Layering is key to keeping the salad fresh: dressing at the bottom, sturdy veggies next, and delicate greens on top. Make sure greens are completely dry to avoid sogginess. Pre-chop veggies the night before to save time. Store salads upright in the fridge for up to 4 days. Shake well before eating or pour into a bowl to toss. For vegan option, omit cheese and eggs and use maple syrup in dressing.

Nutrition

Keywords: Mason jar salad, meal prep, spring vegetables, healthy lunch, easy salad, layered salad, quick salad, fresh salad, protein salad, gluten-free salad, vegan salad option

Find it online: https://prismtaste.com/fresh-meal-prep-loaded-mason-jar-salads-with-spring-vegetables-easy-recipe-for-healthy-lunches/