Healthy Salads: Greek Salad Mason Jars
Recipe

Healthy Salads: Greek Salad Mason Jars

Published on Tuesday, January 04, 2022
by
Amanda Hernandez

Low-FODMAP
Acid Reflux
GERD
IBS
Jump to Recipe

The way these ingredients are stacked preserve their freshness

You know the days when you want a nutritious meal but don't have a lot of time (or desire) to make it? These Greek Salad Mason Jars are perfect for those days! Prep these a few days ahead of time and enjoy them throughout the week. There are a number of toppings that you can add to your jars depending on what you like and what you can tolerate. Follow along for tips!

With it being the new year, people are looking for healthier options and meal prepping is a great way to ensure that you have healthy foods on hand to help meet your goals. This salad is packed with vitamins, minerals and fiber and is a great meal to have on standby.

The Key to Crisp Mason Jar Salads

There are a couple key tips for mason jar salads. Put the salad dressing on the very bottom of the jar so it doesn't get all of the other ingredients wet. Next, layer any wet ingredients like beets, tomatoes or cucumbers. Top off with more dry vegetables or toppings like chicken, peppers, carrots, etc. Finally, put the lettuce on top. The main ingredient that you want to stay crisp is the lettuce, so always put that on top of your jar. Cover with a lid and store in the fridge and these will easily last for a few days.

Greek Salad Mason Jar Ingredient Options

-Lettuce- romaine works the best but spinach or iceberg lettuce would work too

-Tomatoes- if you can tolerate tomatoes, use them! If not, you can easily skip

-Cucumber

-Bell peppers- any color of bell peppers work well

-Protein- chickpeas work well (if you can tolerate) or grilled chicken

-Feta cheese

-Kalamata olives

-Canned beets

-Fresh dill

-Quick homemade Greek dressing or your favorite bottled version

These are great for taking to lunch at work or for eating at home. If you take them to work, bring a paper plate or bowl to pour the salad onto to eat. These salad jars don't have beans or chicken for protein but feel free to add them to make it a complete meal. Or pair it with soup or a sandwich.

 

[[ recipeID=recipe-8kwpft2qa, title=Greek Salad Mason Jars ]]

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Amanda Hernandez

MA, RD

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Greek Salad Mason Jars

Servings: 2 Jars

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 0 mins
  • Total Time: 10 mins

Ingredients

Instructions

Ingredients

  • ½ cup Canned Beets
  • 1 Tomato, Diced
  • ½ cup Cucumber, Chopped
  • 2 ½ cups Romaine Lettuce, Chopped
  • 1 Tbsp Fresh Dill, Chopped
  • Other topping options: grilled chicken, feta cheese, kalamata olives

Greek Dressing (Optional)

  • 2 Tbsp Lemon Juice
  • 2 Tbsp Olive Oil
  • 1 Tbsp Green Onions, Chopped
  • ¼ tsp salt
  • 1 ½ tsp Italian Blend Spices

Instructions

  1. Whisk together the ingredients for the Greek dressing and pour into 2 pint sized mason jars- wide mouthed jars work best.
  2. Add in the beets, cucumber and tomatoes. Follow with the peppers and then top with the lettuce and fresh dill.
  3. Screw on the lid to the mason jar and store in the fridge for up to 3 days. To serve, pour salad onto a plate or a bowl and mix well.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 2 Jars

Amount Per Serving
Calories 188
% Daily Value*
Total Fat 14.6g 22%
Saturated Fat 2.2g 11%
Trans Fat 0g
Sodium 333mg 13%
Total Carbohydrate 12g 4%
Dietary Fiber 5.1g 20%
Sugars 7.8g
Protein 3.3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

For GERD/Acid Reflux: tomatoes are optional if not tolerated. For the dressing, you can substitute lemon zest for the lemon juice to make this a friendly recipe.