Looking for a fresh, healthy meal you can grab and go? This Mason Jar Chickpea Salad is loaded with crisp cucumbers, juicy tomatoes, red onion, and hearty chickpeas—all tossed in a bright, homemade lemon vinaigrette.
It’s the perfect make-ahead lunch or light dinner that stays fresh and flavorful until you’re ready to dig in.
Check out all the other Mason Jar Ideas for even more delicious recipes. Try to put the sentence for the landing page in Jasper Content Rewriter option. Change up this sentence so it doesn't look spammy.
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Meal prepping mason jar salads is a simple way to stay on track with healthy eating while saving money on lunch during the busy workweek.
By taking a little time to prep fresh, wholesome meals ahead of time, you’ll avoid the temptation of expensive takeout and have delicious, ready-to-go lunches that help you stick to your goals.
Looking for more Vegetable Side Dishes? Try my Fresh Tomato Salad, Corn Fiesta Salad, and even these 15 Mason Jar Salad Recipes. Yum!
Check out the recipe inspiration!
Patriotic Salad in a Jar Recipe
Table of Contents
- Patriotic Salad in a Jar Recipe
- The Fresh, Easy Lunch You Didn’t Know You Needed
- Kitchen Tool Spotlight
- My Kitchen Tools Essentials
- Main Ingredients Needed
- Substitutions and Variations
- Step-by-Step Instructions
- LOVE this recipe? SAVE it for Later!
- Tips that help me when Preparing Salads in Mason Jars
- Recipe FAQ's
- Storing Tips
- More Recipes You'll Love!
- Grab Your Copy of the Mason Jar Recipes eBook
- 📖 Recipe Card
- Food Safety Tips:
- 💬 Comments
The Fresh, Easy Lunch You Didn’t Know You Needed
It’s fresh, healthy, and filling. Packed with protein-rich chickpeas and crunchy vegetables, it keeps you satisfied without feeling heavy.
Perfect for meal prep. You can make several jars ahead of time, saving you time and stress during busy weekdays.
Easy to grab and go. Ideal for quick lunches at work, picnics, or busy days when you need something ready and portable.
Affordable and budget-friendly. It’s much cheaper than buying salads every day — and tastes even better!
Customizable. You can easily swap out ingredients or add extras like feta cheese, olives, or avocado to suit your tastes.
Light and refreshing. The homemade lemon vinaigrette adds a bright, zesty flavor that makes each bite taste fresh and vibrant.
Kitchen Tool Spotlight
Wide Mouth Mason Jars - 32 oz, 12 Pack Large Glass Jars with Airtight Lids, 1 Quart for Pickling, Canning, Fermenting and Food Storage, Microwave & Dishwasher Safe
304 SS Salad Divider Cups Separate Vegetable and Dressing for 3.38 Inch Wide Mouth Mason Jar Salad Bowl, NO JAR QurHapzy (2 Pack)Haneye 20 Pack Glass Mason Jars, 12 oz Clear Glass Jars with Regular Mouth and Silver Metal lids, Canning Jars for Food Storage, Vegetables and Dry Food, Includes 30 Black LabelsKITCHENDAO 2 in 1 Salad Dressing Shaker Container with Juicer, Pour Spout, LeakprooF, Soft Grip, Dishwasher Safe, Homemade Oil and Vinegar Salad Dressing Bottle Mixer Dispenser, BPA Free 1 Cup, Black
Check out my list...
My Kitchen Tools Essentials
Tools that will make your time easier and faster in the kitchen!
Main Ingredients Needed
Below is a quick preview of the ingredients you’ll need. For exact amounts, check the recipe card below. You can also use the "Shopping List button" to create a printable shopping list, or the "Get Ingredients button" in the recipe card to order groceries online.
Substitutions and Variations
- Chickpeas: Swap with black beans, white beans, or edamame for a different flavor and texture.
- Cucumbers: Substitute with zucchini or bell peppers if you want a slightly different crunch.
- Tomatoes: Use cherry tomatoes, grape tomatoes, or even roasted red peppers if you prefer.
- Red Onion: Try sliced green onions or shallots for a milder onion flavor.
- Lemon Vinaigrette: Swap with balsamic vinaigrette, red wine vinaigrette, or a simple olive oil and vinegar mix if you’re out of lemons.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
Step-by-Step Instructions
This section includes step-by-step photos and instructions to guide you through the recipe. For the complete printable version, scroll down to the recipe card below.
Step 1: Combine the chickpeas, cherry tomatoes, cucumber, red onion, and feta.
Step 2: Mix together the olive oil. lemon juice, seasonings, and fresh parsley.
Step 3: Pour the dressing over the salad and toss to combine.
Step 4: Place in a quart sized mason jar. Refrigerate until ready to enjoy.
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Tips that help me when Preparing Salads in Mason Jars
Use wide-mouth jars. They’re easier to fill, layer, and scoop from without making a mess, which is especially important for salads.
Layer ingredients carefully. Always start with the dressing at the bottom, followed by hearty veggies and proteins, and place delicate greens at the top to keep everything crisp and fresh.
Leave space at the top. Don’t overfill your jars; leaving a little room makes it easier to shake and mix the salad right before eating.
Use the freshest ingredients. Crisp veggies and leafy greens hold up best in mason jar salads and help your prep stay fresh longer.
Think about presentation. Layer colorful veggies and toppings thoughtfully—it looks more appealing and makes it more fun to grab your healthy meal from the fridge.
Recipe FAQ's
To view the answers, simply click on the down arrow (⬇) next to each question. If you have any other questions not answered here, please leave a comment!
When layered properly, mason jar salads can stay fresh in the refrigerator for 4 to 5 days. Keeping the dressing at the bottom and the greens at the top helps prevent the ingredients from getting soggy, so you can enjoy a crisp, delicious salad all week long.
For single-serving salads, a pint-size (16-ounce) mason jar works great if you’re keeping it lighter or focusing on smaller portions. If you want a full, hearty meal-sized salad, a quart-size (32-ounce) mason jar is the best choice—it gives you plenty of room for layers and greens without overcrowding.
Storing Tips
Refrigerate: Store the mason jar salads in the refrigerator for up to 4–5 days. Keep the dressing at the bottom and don’t shake the jar until you’re ready to eat to help the ingredients stay fresh and crisp.
Freezer: Mason jar salads are not recommended for freezing because fresh vegetables and greens don’t thaw well — they can become soggy and lose their texture.
More Recipes You'll Love!
Check out this other recipe for Patriotic Salad with berries. Or you might like this recipe for Strawberry Feta Spinach Salad.
Grab Your Copy of the Mason Jar Recipes eBook
10 Easy & Delicious Ideas in One Handy Guide! These mason jar recipes are perfect for entertaining, buffets, and potlucks—portable, pretty, and crowd-pleasing.
📖 Recipe Card
Mason Jar Salad Recipe
Video
Ingredients
- 1 (15 ounce) can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ cup red onion, diced
- ½ cup feta
- 2 tablespoons fresh parsley, chopped
- 4 tablespoons olive oil
- juice of ½ lemon
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cumin
Equipment
Method
- In a bowl combine chick peas, tomatoes, cucumber, red onion and feta.
- In a separate bowl or measuring cup, mix olive oil, lemon juice, salt, pepper and cumin until combined.
- Pour the lemon dressing over the salad and toss until well combined.
- Refrigerate in mason jar until ready to eat.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Food Safety Tips:
- Use separate utensils and surfaces to prevent cross-contamination when handling raw ingredients.
- Wash hands thoroughly after working with raw ingredients like eggs or dough.
- Avoid leaving no-bake treats or raw components at room temperature for extended periods.
- Ensure all utensils, bowls, and surfaces are clean before starting.
- Store no-bake recipes, such as pudding pies and candy, in the refrigerator to keep them fresh and safe.
- Provide good ventilation when using a gas stove for melting or heating chocolate, butter or other ingredients.
Esme Slabbert says
Love salads, and this build a salad in a jar appeals to me, then you can it ready to grab and go.
Thank you for sharing and participating at SSPS 359. See you at #360
Nancy Andres says
Hi Lois, Saw your recipe for mason jar salad at the Creative muster Link-up and it piqued my interest. I think it sounds so good and easy that I'm going to give it a try. I'll use vegan feta cheese and it will fit right into my eating plan, because I LOVE Salads! Nancy Andres @ Colors 4 Health.