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Kat's rainbow salad jars recipe

Kat's rainbow salad jars recipe

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  • Recipes
  • Dish type
  • Salad

This may not be a recipe as such, but it sure is a way of making salads and healthy eating more fun to prepare and enjoy. Although this recipe features what I used in mine, you don't have to follow suit, be creative and have fun!

2 people made this

IngredientsServes: 2

  • 100g to 200g chickpeas
  • 100g grated beetroot
  • 16 tomatoes, halved
  • 100g grated carrot
  • 1 tablespoon chopped red onion
  • 1 handful spinach
  • 100g sweetcorn

MethodPrep:15min ›Ready in:15min

  1. Divide and layer the ingredients equally between two jars. Serve chilled.

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Hearty Rainbow Mason Jar Salads

These Hearty Rainbow Mason Jar Salads are perfect to prep for the week: packed with protein (quinoa, chickpeas, and edamame), crunchy veggies (radishes, orange peppers, and celery), juicy flavors (lemon, feta, and tomato), and some greens (check out this purple spinach!).

Let’s get ready to emerge from winter and move into spring with big grins on our faces and lunch salads packed with colorful nutrition. I hope I’m not jumping the gun one month shy of the spring equinox.

I didn’t get on board with lunch salads until I realized they could be filling. By using larger jars (one and a half pint jar size) and packing it with goodies beyond lettuce, I now look forward to flipping a jar upside down onto my plate at work.

Rainbow Jar Salad

You'll be the talk of the office with this gorgeous salad! Colorful layers will keep you coming back for more- gone are the days of dreading lunchtime!



Whisk together the vinegar, mustard, and honey. Slowly whisk in the oil. Season with salt and pepper to taste.

Divide dressing evenly between the jars.

Layer the salad ingredients in the jar, starting with the cherry tomatoes, then carrots, peppers, cucumber, red onion, and ending with the spinach or arugula.

Store jars upright in the fridge for up to 5 days.

To serve: shake and eat straight from the jar or turn jar upside down into a bowl, salad will be layered as if made fresh!

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Easy Healthy Jam/Mason Jar Salad Videos

Here are some inspiring Salad in a Jar Videos to get your creative juices flowing:

4 Salad in a Jar Recipes (The Domestic Geek)

Healthy Jam Jar Salads (Jamie Oliver)

Clean Eating Spinach Salad Jars

Weight Watchers Friendly Mason Jar Salad Recipes from Around the Web

And here’s a great collection of light and healthy recipes from around the web…

*PointsPlus® and SmartPoints® calculated by Simple Nourished Living Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.

Martha is the founder and main content writer for Simple-Nourished-Living.

A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.

A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.

This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!

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Who’s feeling the heat of summer? We are in thick of it here and I’m looking for all the ways to stay cool! Afternoons at the pool. Lots of AC. Wearing dresses and flip-flops as much as possible. Not turning on my oven. Yup, we’re to the time of year when I just want to assemble our meals and call it a day. Less actual “cooking” and more enjoying life while yummy, healthy, delicious foods magically await me. OK, not completely magical. But you can definitely set yourself up for success with this make-ahead southwestern mason jar salad.


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Have you done the mason jar salad thing yet? If yes, you know the glory in it. You know the delight in opening the fridge and seeing those beauties staring back at you. And if not, well, now is the time! These take just minutes to prep, keep for days in the fridge and are loaded with yummy southwestern flavor! (They’ll make you the envy of the office for sure! They’re also great for picnics and days at the pool. ?)

The recipe below is what you see here, but if you know me, you know I love me some toppings!

Topping ideas for your southwestern mason jar salad:

  • Sliced or diced avocado, or guacamole
  • Shredded cheddar or Monterey Jack cheese
  • Pickled jalapeño slices
  • Chopped fresh cilantro
  • A few dollops of salsa (or salsa mixed with Ranch)
  • Anything else you think sounds good!

Also, I used Ranch here and love how that creaminess coats the entire salad but I think it would also be fantastic with my creamy cilantro lime dressing (that takes just minutes to make!)

You can pair this with some tortilla chips to bulk up the meal a bit if you prefer. (That’s how my husband likes it!)

I hope you give this southwestern mason jar salad a try and find the fun in jazzing up your lunch a bit – and in staying cool!

P.S. I’ve also got an easy, super flavor Asian chicken mason jar salad that you should check out!

Want more Southwestern recipes?

Tools used to make this Southwestern Mason Jar Salad recipe

Cutting Board: A good-sized cutting board is a must for home cooks. This board is thick & sturdy and makes recipe prep a breeze.

Knives: A good set of kitchen knives is essential for any cook. This set is the best one I’ve owned so far and it comes with a knife block, steak knives, and an array of larger knives perfect for all your slicing, chopping, and cutting needs.

Mason Jars: Mason jars are great for storing everything from salad dressing and coffee creamers to overnight oats and all kinds of delicious make ahead dishes!

2 teaspoons extra virgin olive oil
2 teaspoons apple cider vinegar
1 teaspoon dijon mustard
1/2 teaspoon minced garlic
2 tablespoons nonfat Greek yogurt (nondairy for vegan)
2-4 drops liquid stevia or 1 teaspoon honey
1 cup chopped broccoli florets
1/3 of a large cucumber, diced
2 teaspoons raisins
2 teaspoons sunflower seeds
2 cups chopped romaine lettuce
optional: 1/2 avocado, sliced and added the day you have the salad. (not included in nutritional information)

1. Mix together the first 4 ingredients and add to the bottom of a large mason jar, preferably wide mouth.

2. Add the rest of the ingredients in the order listed.

3. Put the lid on the mason jar and store in the refrigerator until ready to eat. The salad will stay fresh for up to 7 days.

4. When ready to eat, season the salad with salt and pepper.

What You Need to Make This Recipe

I've talked about the importance of eating a rainbow of vegetables, and this salad celebrates just that philosophy. I even ticked *almost* all the color boxes!

  • Red: we're using red bell peppers
  • Orange: we've got carrots
  • Yellow: chickpeas (a stretch, I know, but still!)
  • Green: we've got cucumbers and spinach
  • Purple/blue: we've got purple cabbage

Yellow might be a slight stretch, but to me, this really does look like a rainbow! And we're tossing it all in an amazing creamy tahini dressing.

Why is Liquid lost during the canning process

This is one of the most common questions of every food preserver is why am I losing liquid from my jars.

The answer is that it could be any one of these things.

1: Raw Packing instead of Hot Packing often leads to water loss because the food has air in it and that air is driven from the jars during the canning process. This is why it recommended that you hot pack your foods. Fruits especially have this problem.

2: Rapid change in temperature in your canner. Keep your boiling water canner at a steady boil and if using a pressure canner, lower your temperature to maintain the pressure, but don't let the pressure keep going up and down. Get it gently rocking and keep it steady.

3: Removing jars too quickly from a canner causes stress on the jars and they lose liquid. This is one reason you should always turn off the heat, remove the lid and wait at least 5 minutes before taking jars out of the water bath canner or 10 minutes for a pressure canner.

Salad in a Jar FAQ

How long do certain ingredients stay fresh in the fridge?

Here’s a list of the most common ingredients for a salad in a jar. If you have more ingredients you’re not sure about, I recommend having a look at Eat by Date , a very helpful website on shelf life.

  • Asparagus (fresh or cooked) – lasts for 5 days
  • Avocado – this is a tricky fruit. One option is to not add it to the salad when serving. If you add avocado into the jar make sure to coat it with lime beforehand. Then it lasts for 2 days.
  • Beans (cooked) – last for 5 days
  • Bean sprouts – last for 3 days
  • Feta cheese – last for 7 days
  • Hard boiled eggs – You can add them to the salad right away. Peeled hard boiled eggs last for 2 days. A better idea is to add one to the salad just before serving. Hard boiled eggs with peel last for 1 week in the fridge.
  • Lettuce (chopped) – lasts for 4 days
  • Mozzarella cheese – last for 7 days
  • Mushrooms (fresh, sliced) – last for 5 days
  • Pasta (cooked) – lasts for 7 days
  • Peas (cooked) – last for 5 days
  • Rice (cooked) – lasts for 4 days
  • Onion (chopped) – lasts for 7 days
  • Scallions (chopped) – lasts for 7 days
  • Spinach (fresh)- lasts for 5 days

How long do certain dressings stay fresh in the fridge?

  • Yogurt dressings – last for 7 days
  • Vinegar and oil based dressings – last for 5 days
  • Hummus – lasts for 7 days

NOTE: Of course check always for yourself if the foods are still good. Do the sniff test and all that. These are just ballpark numbers. Cheerio!

With all ingredients in one jar how long does it stay fresh in the fridge?

The salads can stay fresh up to 5 days, even with more delicate ingredients in it. Of course, take note of the ingredients listed above. If you want to make salads that last for 5 days don’t add ingredients that won’t last that long. Personally, I prepare three jars to last me till Wednesday and then I make another two for the Thursday and Friday or switch to an entirely different lunch.

What’s the best jar size and where can I buy them?

I recommend getting 700ml jars (ca. 20oz/1.5 pint) to make sure you’ll have a satisfying lunch. Most popular and certainly well suited for Salads in a Jar are classic “Mason Jars”. You can buy them on Amazon and in well-stocked home improvement stores. Personally I use empty pickles jars. Those a big and “for free”. It meant I had to eat many pickles though, haha. And of course I get minus points in the category of “style”.

Got any questions about salads in a jar that I haven’t covered yet? Just let me know in the comments and I’ll try to answer them.

Alright, now you know pretty much everything about salads in a jar. It’s time for some recipe inspiration, isn’t it? Here are 21 awesome salads in a jar for you to try out!

    (includes chickpeas, feta & quinoa) (common ingredients, different taste!) (includes tacos for an extra crunch!) (light and refreshing) (quick, easy, delicious!) (for those with an extra need of protein) (the dressing is a pretty cool avocado hummus mixture!) (this recipe doesn’t follow the “classic” instructions, but we’re not set in just one way, are we?) (lots of fruits and a cool yogurt dressing!) (another one with fruits, nuts and a lemon yogurt dressing) (if you’re into zoodles!) (deffo a fancy pants version) (a classic) (the ingredients fill exactly 5 jars) (the dressing looks awesome!) (very light as is. You’ll need some bread with it I think) (definitely a refreshing combo of ingredients!) (lentils do the trick here) (easy, filling and quickly put together) (with body, sweet, tangy and sour. Cool combo!)

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