Mason Jar Greek Salad with Chickpeas for Busy Days
Mason jar Greek salad with chickpeas is a crunchy, salty, fresh make-ahead lunch where the layering keeps the lettuce crisp and lets the chickpeas soak up a tangy vinaigrette for easy meal prep.
Equipment
- 3–4 mason jars (16–20 oz / 475–600 ml) with lids
- Small bowl or liquid measuring cup
- Whisk
- Cutting board
- Chef's knife
Ingredients
- 60 ml extra-virgin olive oil for the dressing (about 1/4 cup)
- 30 ml red wine vinegar about 2 tbsp
- 15 ml fresh lemon juice about 1 tbsp
- 1 small clove garlic finely minced (about 2 g)
- 1/2 tsp dried oregano
- 1/2 tsp fine sea salt plus more to taste
- 1/4 tsp freshly ground black pepper
- 1 can chickpeas 400 g / 15 oz, drained and rinsed
- 1 small English cucumber diced (about 200 g / 7 oz)
- 200 g cherry or grape tomatoes halved (about 7 oz)
- 1/2 small red onion thinly sliced (about 50 g / 1.75 oz)
- 1 small red bell pepper diced (about 120 g / 4.25 oz)
- 75–100 g Kalamata olives pitted and halved (2.5–3.5 oz)
- 120 g feta cheese cut in small cubes or crumbled (about 4 oz)
- 120–150 g romaine lettuce chopped into bite-size pieces (about 4–5 packed cups)
Instructions
- Make the dressing. In a small bowl or liquid measuring cup, whisk together the olive oil, red wine vinegar, lemon juice, garlic, oregano, salt, and pepper until emulsified and slightly thickened.
- Divide the dressing between jars. Place clean, dry mason jars on the counter. Pour 2–3 tbsp of dressing into the bottom of each jar, splitting it evenly.
- Add the chickpeas to the dressing. Spoon chickpeas on top of the dressing in each jar (about 1/3 cup / 60–70 g per jar). Gently shake or tap the jars so some chickpeas touch the dressing.
- Layer the sturdy veggies. Add the cucumber, then bell pepper, then red onion to each jar, aiming for even amounts.
- Add tomatoes and olives. Add the halved cherry tomatoes and Kalamata olives on top of the sturdier vegetables.
- Tuck in the feta. Add the feta as the next layer and press lightly so you still have room for lettuce on top.
- Finish with lettuce at the very top. Add chopped romaine to fill the jars, leaving a little headspace. Keep the lettuce completely above the other ingredients and away from the dressing.
- Seal and chill. Wipe jar rims, screw on lids tightly, and refrigerate for at least 30 minutes before eating (or up to 4–5 days for meal prep).
- To serve in a bowl. Tip the jar upside down into a large bowl so the dressing pours over the salad last. Taste and add more salt or lemon if desired.
- To eat straight from the jar. Keep the jar upright, shake well, and eat with a long fork; for more even dressing, pull a bit of chickpeas and dressing from the bottom and drag it through the top layers as you eat.
Nutrition
Calories: 470kcalCarbohydrates: 32gProtein: 15gFat: 32gSaturated Fat: 8gCholesterol: 35mgSodium: 820mgPotassium: 620mgFiber: 9gSugar: 7gVitamin A: 2200IUVitamin C: 55mgCalcium: 260mgIron: 3.8mg
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