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If you’re looking for a fresh, flavorful and totally packable lunch idea, this mason jar Mediterranean salad is a total game-changer. It layers crisp veggies, salty olives, tangy feta, and protein-packed chickpeas, all drizzled with a zesty homemade vinaigrette. Everything stays crisp and fresh thanks to smart layering, and it’s meal prep–friendly too. Just grab a jar and go—perfect for busy weekdays, healthy lunches, or picnic-style meals with zero fuss and all the flavor.
This mason jar Mediterranean salad is a layered, make-ahead dish packed with nutritious, vibrant veggies, chickpeas, crumbly feta cheese, and a zesty vinaigrette.
You might also like this easy Mediterranean chickpea skillet, tasty meal prep Greek salad or how about some mason jar miso chicken soup?
Why You’ll Love It
Perfect meal prep lunch: These salads stay fresh for days and are ready to grab and go, and you can use those glass jars you have stashed away. (I used these mason jars to make mine!)
Flavor-packed and balanced: You get crunch, creaminess, tang, and a hint of briny goodness in every bite, plus plenty of vitamins and minerals.
No soggy greens: Layering ingredients smartly keeps everything crisp until you’re ready to eat.
Customizable for your taste: Swap in your favorite Mediterranean ingredients or add protein like grilled chicken.
It’s gluten-free: There’s no gluten in this recipe.
Mediterranean Salad Jars Ingredients
A complete list of ingredients and amounts can be found in the recipe card below.
Extra-virgin olive oil: The base of the dressing, adding richness and smooth flavor.
Apple cider vinegar: Adds tang and depth with a slightly sweet finish.
Lemon juice: Brightens the dressing with a fresh citrus pop. Use fresh for the best flavor! You can add a little lemon zest too if you like.
Garlic: Minced for bold, savory flavor in the vinaigrette.
Dijon mustard: Helps emulsify the dressing and adds a subtle bite.
Italian seasoning: A blend of herbs to complement the Mediterranean flavors.
Red onion: Adds crunch and a little bite to each jar.
Garbanzo beans: A hearty, protein-packed addition that keeps you full.
English cucumber: Chopped cucumber is crisp and refreshing, perfect for layered salads.
Cherry tomatoes: Juicy and sweet, they add brightness and color.
Kalamata olives: Briny and bold, they bring classic Mediterranean flair.
Feta cheese: Crumbly and salty, the ultimate finishing touch.
Sea salt and black pepper: Adjust the amounts to your taste.
Romaine lettuce: Light and crunchy, added last to stay crisp.
How to Make Mediterranean Salad in a Jar
For more detailed instructions with weights and measurements, jump to the printable recipe card.
Make the dressing: Whisk olive oil, vinegar, lemon, garlic, Dijon, herbs, salt and pepper.
Assemble mason jar salad: Divide dressing, then add onion, chickpeas, cucumber, tomatoes, olives and crumbled feta.
Top with lettuce: Finish each jar with romaine to keep the greens crisp.
Chill and serve: Store sealed in the fridge until ready to shake and enjoy.
Substitutions and Variations
Use a different cheese: Goat cheese or mozzarella pearls are great alternatives to feta.
Swap chickpeas for white beans: Cannellini beans offer a similar texture and flavor.
Add protein: Grilled chicken, tuna, cooked turkey, shrimp, or hard-boiled eggs can be included for a heartier salad.
Apple cider vinegar: Substitute red wine vinegar.
Add more vegetables: Include extra fresh veggies. I like to add crunchy veggies like bell peppers.
Salad dressing: You can use any salad dressing you like, either bottled or your own recipe.
Romaine: Swap the romaine lettuce for spinach, spring mix or arugula.
Add grains: Stir in cooked quinoa, farro, rice, or couscous to make the salad heartier.
Dairy-free version: Looking for dairy-free? Omit feta or replace it with a plant-based alternative.
Add herbs: Add some fresh herbs like parsley, dill, mint, or oregano.
Serving Suggestions
With bread: Warm pita or naan bread with some dips like tzatziki, marinara or pink beet hummus would be good with this mason jar salad.
With a protein: Serve it as a side salad with anything from skewers or kebabs to pistachio salmon or a juicy Italian steak for a well balanced main course that’s high in nutrients.
How to Store Mason Jar Mediterranean Salad
Store: Store in the refrigerator for up to 3 days.
Freeze: I don’t recommend freezing these.
Top Tips
Layer wet ingredients at the bottom: Layering the salad ingredients correctly is key. Keeping the lettuce at the top away from the dressing will prevent the lettuce from wilting.
Use wide-mouth mason jars: They are easier to fill, eat from and clean.
Shake just before serving: This evenly distributes the dressing and ingredients.
Chop veggies uniformly: Helps with even stacking and texture in every bite.
Mediterranean Salad Jars FAQs
Yes, it stays fresh in the fridge for up to 3 days if kept sealed.
No, any tall, sealable container will work—just be sure to layer properly.
I used these quart size mason jars but you can use a small mason jar if preferred. There are plenty more salad recipes you can make in them.
Mason Jar Mediterranean Salad Recipe
Mason Jar Mediterranean Salad
Equipment
- Mason Jars 1-Quart Wide Mouth
Ingredients
For the Dressing
- ¼ Cup extra-virgin olive oil
- 3 Tablespoons apple cider vinegar
- 1 Tablespoon lemon juice, fresh
- 1 Clove garlic, minced
- 1 Tablespoon Dijon mustard
- 1 Teaspoon Italian seasoning
- ½ Teaspoon salt
- ½ Teaspoon black pepper, freshly cracked
For the Salad
- 1 red onion, sliced
- 1 Can garbanzo beans, 15 Ounces, drained and rinsed
- 1 English cucumber, sliced
- 1 Pint cherry tomatoes, halved
- ½ Cup Kalamata olives, pitted and sliced
- 4 Ounces feta cheese, crumbled
- 4 Cups romaine lettuce, chopped
Instructions
- Add olive oil, apple cider vinegar, lemon juice, garlic, Dijon, Italian seasoning, salt, and pepper to a small jar or bowl. Whisk to combine and set aside.
- Evenly divide the dressing, red onions, garbanzo beans, cucumbers, tomatoes, olives, and feta cheese among 4 wide-mouth quart-sized mason jars. Top each jar with lettuce.
- Secure the lids and store them in the refrigerator until ready to serve, or for up to 3 days.
- When ready to serve, shake the jars to distribute the dressing. Alternatively, you can toss the ingredients together in a bowl and serve immediately.
Notes
Use wide-mouth mason jars: They are easier to fill, eat from and clean.
Shake just before serving: This evenly distributes the dressing and ingredients.
Chop veggies uniformly: Helps with even stacking and texture in every bite.
Nutrition
This mason jar Mediterranean salad is your new go-to for quick, healthy and delicious meals on the go. With bold flavors, fresh ingredients and a homemade vinaigrette that brings it all together, it’s a total lunch upgrade. Prep a few jars at the start of the week and enjoy vibrant, satisfying salads that are ready whenever you are—no soggy greens, no midday stress, just real food that travels well and tastes even better.
Other Recipes to Try
Bella Bucchiotti
Bella Bucchiotti is a Canadian-based syndicated food, travel, and lifestyle writer, photographer, and creator at xoxoBella. She founded xoxoBella in 2015, where she shares her love for food, dogs, sustainability, fitness, crafts, outdoor adventures, travel, and philanthropy to encourage others to run the extra mile, try new recipes, visit unfamiliar places, and stand for a cause. Bella creates stress-free and family-friendly recipes for weeknight dinners and festive feasts.
