Mediterranean Mason Jar Salad

Happy new year everyone!!! Who has made a new year’s resolution? How many of those have to do with healthy eating, or food in some way, shape, or form? Yeah I think that’s a huge chunk of us. This salad will fit into most of those resolutions, since it’s healthy, all vegetarian, packs some protein with the chickpeas, and is a cheap alternative to buying lunch at work or school. And mason jars are super cute. I know mason jar salads are kind of everywhere right now but that’s because they’re super practical. You just layer all your ingredients in, and then tip them out into a bowl at lunch time!

The order you layer stuff in your salad jars matters. Since I put some dressing on the bottom, I wanted to make sure that nothing touching the dressing would get too soggy (hence putting chickpeas on the bottom instead of lettuce). Also, I know that the traditional vinaigrette ratio is 2 or 3 parts oil to 1 part vinegar, but I find that makes for a greasy salad. And it isn’t really a bad thing that I like my salad with a little bit less fat is it? I did have to google the vinaigrette ratio over Christmas. As of an hour ago, the most recent Google searches in my phone were “vinaigrette ratio”, “low fat alfredo sauce” and “do I need to take the oven racks out of the oven before cleaning it”. Because I am just that cool.

This salad makes 1 serving, and you’ll need a 500 mL mason jar, with a lid, to pack it. Make the night before and store in the fridge until you need it, or try making a bunch ahead of time (do I hear Sunday night meal prep?) so you have grab-and-go lunches all week!



  • 1 tsp olive oil
  • 2 tsp red wine vinegar
  • 1 small clove of garlic, minced (or 1 tsp prepared minced garlic to save some chopping)
  • 1/4 tsp dried basil
  • 1/4 tsp dried oregano
  • 1/2 cup canned chickpeas, rinsed and drained
  • 2 tbsp sliced black olives
  • 1/2 a medium tomato, chopped
  • 1 baby cucumber, chopped
  • 1 green onion, thinly sliced
  • 1 tbsp feta cheese
  • enough shredded lettuce to fill the rest of the jar.
  1. Pour the oil, vinegar, garlic, basil, and oregano into the jar. Put the lid on and shake to combine.
  2. Add the rest of the ingredients in order, without mixing the layers. To make sure there isn’t too much air between the ingredients, gently pack everything down as you go.
  3. Seal the jar and get excited for tomorrow’s lunch! Tip the salad out into a bowl when you’re ready to eat!

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