Mason Jar Salad

Meal Prep Friendly Mason Jar Salads 

These are the BEST chicken mason jar salads for meal prep! After making my Central American Salad in a Jar, I knew I needed a classic jar salad recipe formula on here for anyone who needs prep for the week ahead. They’re crisp, colorful, and layered just right so nothing gets soggy. The creamy Italian dressing at the bottom gives every bite a burst of zesty flavor once tossed, and the mix of chicken, chickpeas, and veggies makes them hearty enough to keep you full for hours!

I’ve been making these for years as my go-to for work lunches for my husband and I because they’re quick to prep and stay fresh in the fridge for days. They’re the perfect easy make-ahead recipe for busy weeks when you want something healthy but also a flavorful meal you’re actually looking forward to!

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Why You’ll Love This Mason Jar Salad Recipe

• Quick & easy – It takes just 10 minutes to assemble, with no cooking required if you use pre-cooked chicken! 
• Perfect for meal prep – The salads stay fresh and crisp in the fridge for up to 4 days.
• Grab-and-go – All you have to do is dump out the jar, and enjoy! It’s the ultimate portable lunch for work, school, or busy days.
• Versatile – This salad is naturally gluten-free and can easily be made dairy-free or vegetarian with simple swaps. I also like to include any leftover produce so that it doesn’t go to waste. 

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Ingredients

• Italian Dressing – I like to use my homemade Italian dressing, but store-bought options are totally fine and a great way to save time. 
• Cucumbers – I recommend using English cucumbers or Persian cucumbers. They have thin skin and fewer seeds than other varieties, making them easy to cut and eat. 
• Chickpeas – Make sure to drain and rinse them! 
• Cherry Tomatoes – Grape tomatoes also work. 
• Bell Peppers -These add a pop of color and a little crunch. Any color works, but I prefer red, yellow, or orange, because they’re a little sweeter than green peppers. 
• Red Onion – This adds a sharp bite. For a milder flavor, try soaking the onion in cold water for about 10 minutes before adding it to the salad. 
• Corn Kernels – These add extra texture and a bit of sweetness. Fresh, canned, or frozen corn (as long as it’s thawed and drained) all work. 
• Chicken – I use leftover shredded chicken breast or thighs if I have it on hand, but shredded rotisserie chicken is also great for a no-cook meal. 
• Parmesan Cheese – This is optional but highly recommended for a salty, savory flavor. Use a plant-based option, or omit it completely to keep your mason jar salad dairy-free. 
• Spinach – I like baby spinach for a slightly sweeter taste. You can also use Romain or mixed greens, if preferred. 

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How to Make a Mason Jar Salad

These meal prep salads could not be easier to make! I like to create two large salads, using 37-ounce mason jars, but you can also make four smaller salads with regular-sized mason jars. Then, just layer the ingredients, and enjoy now or save for later. Here’s how to make a quick and easy mason jar salad: 

1. Add the Dressing – Evenly divide the dressing and pour it into to the bottom of each jar. 
2. Layer – Add the cucumbers, chickpeas, tomatoes, bell peppers, onions, and corn, followed by the chicken and Parmesan (if using). Place the spinach on top. 
3. Seal and Store – Screw the lids on the jars, and refrigerate. To serve, pour the salad into a large bowl or onto a plate, quickly toss to combine, and enjoy!

Tips

• Prevent Soggy Salads – Rule #1 for making the best jar salads! Always keep the dressing on the bottom, sturdy veggies in the middle, and leafy greens on top. This prevents more delicate items from getting crushed or becoming weighed down with too much dressing. 
• Use Wide-Mouth Jars – They’re easier to fill, clean, and pour out when you’re ready to eat. 
• Save Time with Prepped Ingredients – Using pre-cooked chicken, bagged spinach, or pre-chopped veggies to make the prep time and assembly even shorter. 
• Toss the Salad – Pour the salad into a bowl and toss well, or shake the jar (tightly sealed!) before eating to coat all the ingredients with the dressing. 
• Keep the Jars Upright – Store the salad jars standing up in the fridge so the dressing stays at the bottom.

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Variations

• Mediterranean – Swap the Italian dressing for Greek dressing. Add kalamata olives, feta cheese, and sliced cucumbers for a Greek or Mediterranean-inspired twist. 
• Vegetarian – Skip the chicken, and add extra chickpeas or quinoa for plant-based protein.
• Southwest-Inspired– Use ranch or southwest salad dressing, swap the Parmesan for shredded cheddar or Pepperjack cheese, and add black beans and avocado.
  Caprese Mason Jar Salad – Replace the spinach with arugula, use balsamic vinaigrette, and layer in fresh mozzarella, cherry tomatoes, and basil.
• Vegan – Use dairy-free dressing, and omit the parmesan. Then, swap the chicken with tofu, chickpeas, or tempeh for more protein. 
• Even More Protein – Double the chicken, or add hard-boiled eggs for an extra protein boost.

How to Store

This mason jar salad recipe is perfect for meal prep! The salads stay fresh for up to 3–4 days in the refrigerator. Keep the jars sealed tightly and stored upright so the dressing stays at the bottom and doesn’t touch the greens until you’re ready to eat. Then, just shake, pour the ingredients into a bowl or onto a plate, toss everything together, and enjoy!

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