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Home » World Recipes » 8 Salad Jar Recipes

Published: May 29, 2025 | Modified: May 29, 2025 by Hina Gujral

8 Salad Jar Recipes

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Tired of sad salad lunches? Here are 8 vegetarian salad jar recipes perfect for GRAB & GO meals.

Estimated reading time: 6 minutes

quinoa salad in a jar
Jump to:
  • What is a Salad Jar?
  • My Favourite Salad Jar Recipes
  • Crispy Tofu Salad Recipe

What is a Salad Jar?

A salad jar is a cool and practical way of packing salad. With dressing at the bottom of the jar topped with layers of protein, veggies, and delicate greens at the topmost, the salad jar is the best hack for packing a salad for office lunch. It works exceptionally well for those who frequently work long hours at a desk or travel.

You can follow my detailed Salad in a Jar 101 Guide to understand the basic thumb rules, do’s and don’t to prepare and pack salad in a jar like a pro.

If you follow me on Instagram, you will learn about my viral salad jar recipe series. Each of those salad recipes is loved and saved by thousands of you.

Pro Tips for Mason Jar Salad Success:

  • Wide-mouth jars are your friend: Easier to fill and eat from!
  • Dry your greens thoroughly: Excess moisture is the enemy of freshness.
  • Don’t overfill: Leave some room for shaking!
  • Get creative! Mix and match your favourite proteins, veggies, grains, and dressings. Read my ultimate guide to build good salads!

My Favourite Salad Jar Recipes

Give these grab-and-go mason jar salads a try and revolutionize your lunch routine! Each one of these salad jar recipes is unique and full of flavours.

side shot of mixed beans salad jar

1) Mixed Beans Salad Jar: Colorful, crunchy, wholesome, and healthy are the right words to define my Mexican Style Mixed Beans Salad!

  • USP: Vegan, High Protein, Gluten Free
  • Meal Prep Tip: Boil the beans over the weekend and store them in the refrigerator. You can use canned beans as well.
  • Salad Dressing: ¼ Cup Extra Virgin Olive Oil + Juice of 1 lime + 1 teaspoon crushed garlic + 1 teaspoon Dijon Mustard + Salt & Pepper
Get Full Recipe Here
side shot of salad in a jar

2) Brown Chana Salad Jar: You will surely fall in love with this vegetarian brown chickpea salad.

  • USP: Vegetarian, Gluten Free, Nut Free, High Protein
  • Meal Prep Tip: Boil the brown chickpeas in advance and store them in the refrigerator.
  • Dressing: ¼ Cup Mint Leaves + ¼ Cup Coriander Leaves + ½ Cup Greek Yogurt + 2 Garlic Cloves + ⅛ Cup Extra Virgin Olive Oil + Salt & Pepper
Click To Get Full Recipe
side shot of lentil salad jar

3) Lentil Salad Jar is a wholesome, nutritious, fulfilling Mediterranean-style salad. Keep it simple, or make it sexy. Either way, you are going to love it.

  • USP: Vegetarian, Nut Free, Gluten Free
  • Meal Prep Tip: Boil and store lentils in the refrigerator. Canned lentils also work for this salad recipe.
  • Salad Dressing: ¼ Cup Extra Virgin Olive Oil + Juice of 1 lime + 1 teaspoon crushed garlic + 1 teaspoon Dijon Mustard + ½ teaspoon Oregano + Salt & Pepper
Click To Get Full Recipe
side shot of pesto pasta salad jar

4) Pesto Pasta Salad Jar: This delicious vegetarian pasta salad recipe is packed with basil and walnut pesto flavour.

  • USP: Vegetarian
  • Meal Prep Tip: You can store boiled pasta in the refrigerator for 2 – 3 days.
  • Salad Dressing: Basil Walnut Pesto
Click To Get Full Recipe
side shot of macaroni salad jar

5) Macaroni Salad Jar has my favourite elbow pasta (macaroni), fresh summer veggies, cheese, and a creamy dressing that makes everything taste good. 

  • USP: Vegetarian, Nut Free
  • Meal Prep Tip: You can store boiled macaroni in the refrigerator for 2 – 3 days.
  • Salad Dressing: 1 Cup mayonnaise + ½ Cup parmesan cheese + ¼ Cup extra virgin olive oil + 1 tablespoon wine vinegar + Juice of 1 lime + 2 garlic cloves + 1 teaspoon oregano + Salt & Pepper
Click To Get Full Recipe
side shot of crispy tofu salad jar

6) Crispy Tofu Salad Jar: With a truckload of colourful vegetables, this Asian-style salad is an edible rainbow.

  • USP: Vegan, High Protein
  • Meal Prep Tip: Marinate the tofu and keep it in the refrigerator.
  • Salad Dressing: 4 tablespoon peanut butter + 1 tablespoon light soy sauce + 2 tablespoon sesame oil + 1 tablespoon red chili sauce + 1 tablespoon lime juice + 1 teaspoon crushed garlic + Salt
side shot of crispy tofu salad jar

Crispy Tofu Salad Recipe

A delicious Asian style crispy tofu salad with loads of vegetables.
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Course: Salad
Cuisine: Chinese
Prep Time: 25 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 35 minutes minutes
Servings: 2
Calories: 620kcal
Author: Hina Gujral
  • Mixing Bowl
  • Stir Fry Pan
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Ingredients

Ingredients For Crispy Tofu

  • 200 gram firm tofu cut into cubes
  • ¼ Cup light soy sauce
  • 2 tablespoon oyster sauce
  • 1 tablespoon garlic paste
  • 1 teaspoon red chili powder
  • ½ teaspoon salt or to taste
  • ¼ teaspoon black pepper powder
  • 1 tablespoon corn flour (corn starch)

Ingredients For Dressing:

  • 4 tablespoon creamy peanut butter
  • 2 tablespoon sesame oil
  • 1 tablespoon light soya sauce
  • 1 tablespoon red chili sauce
  • 1 tablespoon lime juice
  • 1 teaspoon crushed garlic

Other Salad Ingredients:

  • ½ Cup finely shredded purple cabbage
  • ½ Cup diced cucumber
  • ½ Cup diced red bell pepper
  • ½ Cup shredded carrot
  • ½ Cup fine chopped spring onion greens
  • ¼ Cup roasted peanuts

Instructions

Make Crispy Tofu

  • Firmly press the tofu with a paper towel to drain all the moisture/water. Make sure tofu is completely dry. Then cut into cubes.
  • Combine tofu cubes with soy sauce, oyster sauce, garlic paste, red chili powder, salt, and pepper. Marinate for 30 minutes at least or at best overnight.
  • Heat 2 tablespoons of sesame oil in a pan. Fry marinated tofu till crisp and golden. Transfer to a bowl. Allow to cool down.

Prepare Dressing

  • Add all the ingredients for dressing in a jar. Shake well to combine or use a wire whisk.

Assemble Salad

  • Combine all the vegetables, crispy tofu, herbs, and pour dressing over the salad. Mix nicely. Sprinkle crushed peanuts and enjoy!

Nutrition

Calories: 620kcal | Carbohydrates: 36g | Protein: 28g | Fat: 44g | Saturated Fat: 7g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 19g | Sodium: 3470mg | Potassium: 859mg | Fiber: 8g | Sugar: 10g | Vitamin A: 7352IU | Vitamin C: 74mg | Calcium: 242mg | Iron: 4mg
If you try this recipe, please leave a comment and a rating. This helps us grow and reach more food lovers like you.
side shot of barley salad jar

7) Barley Salad Jar: This salad recipe is inspired by Mediterranean tabbouleh or Shirazi salad, where all the ingredients are finely chopped and tossed in a simple vinaigrette. The addition of pearl barley makes it wholesome and fulfilling.

  • USP: Vegan, Nut Free
  • Meal Prep Tip: Boil the barley, drain the liquid, allow it to cool, and store it in the refrigerator for 3 – 4 days.
  • Salad Dressing: ¼ Cup Extra Virgin Olive Oil + Juice of 1 lime + 1 teaspoon crushed garlic + 1 teaspoon Italian herbs + Salt & Pepper
Get Full Recipe Here

8) Chickpea Quinoa Salad Jar: This wholesome, lemony Chickpea Quinoa Salad is bursting with Middle Eastern flavours. Healthy and power-packed, this salad is truly satisfying!

  • USP: Gluten-Free, Vegetarian
  • Meal Prep Tip: Boil the barley and chickpeas separately, drain the liquid, allow to cool them and store in the refrigerator for 3 – 4 days. Canned Chickpeas are good too.
  • Salad Dressing: ¼ Cup Extra Virgin Olive Oil + Juice of 1 lime + 1 teaspoon crushed garlic + 1 teaspoon Za’tar Spice Mix + Salt & Pepper
This cookbook is a celebration of the humble salad—often overlooked, yet brimming with endless delicious possibilities. 

My ebook, 40 Healthy Salad Recipes, is here! Packed with vegetarian, wholesome recipes, videos, and useful tips for making the best salads.

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Hello, I’m Hina Gujral.

Banker to Blogger. Married to a like-minded food lover. Mother of a food critique pug – MOMO.

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