5 Mason Jar Greek Salad Recipes

Estimated reading time: 7 minutes

Key Takeaways

• Greek salad Mason jars offer nutritious, portable meal prep with Mediterranean flavors.
• Layering ingredients keeps salads fresh, crisp, and ready for days—no sogginess.
• Options range from classic to high-protein and plant-based—something for all diet goals.
• Smart meal prep saves time, money, and helps you eat healthier wherever you are.

Table of Contents

1. Why Mason Jar Greek Salad Is a Top Meal Prep Idea
2. Classic Greek Salad for Eating Smarter
3. Greek Salad with Quinoa for Building Muscle
4. Vegan Mason Jar Greek Salad
5. Greek Salad with Creamy Yogurt Dressing
6. Greek Salad Mason Jar with Chicken
7. FAQ

Why Mason Jar Greek Salad Is a Top Meal Prep Idea

Mason jar salads are sweeping kitchens everywhere—and for good reason. When you choose Mason jars for your meal prep, you’re developing habits that pay off all week long.

• Portion control encourages mindful eating.
• Prepping in advance saves daily cooking time and stress. (See healthy ideas)
• Spill-proof jars are portable for any setting.
• Smart ingredient layering preserves freshness up to five days.
  (Discover filling salads)

Mason jar Greek salads support healthy meal prep ideas for everyone—from busy parents to athletes. They help you avoid last-minute takeout, save money, and cut down on single-use plastics for a more sustainable lifestyle (get inspired).

Recipe 1: Classic Greek Salad for Eating Smarter

Crisp, colorful, and Mediterranean to its core, the classic Greek salad proves eating smarter can be simple. Every Mason jar is bursting with antioxidants, fresh veggies, and craveable feta cheese.

Ingredients:

• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup thinly sliced red onion
• 2 tbsp crumbled feta cheese
• 2 tbsp Kalamata olives, pitted & halved
• 1 tbsp extra-virgin olive oil
• 1 tsp dried oregano
• 1 tbsp red wine vinegar

Prep Time: 10 min  |  Calories per jar: 200  |  Protein: 6g

1. Add olive oil, vinegar, and oregano to the jar first—this is your tasty dressing base.
2. Next, layer the red onion to keep other veggies away from the dressing.
3. Add tomatoes and cucumber—the acids keep them crisp!
4. Gently add feta and finish with olives on top for bold, briny flavor.

Why it works: This Greek-inspired lunchbox meal is high in antioxidants, healthy fats, and a dash of protein. Layering ensures fresh vegetables stay crisp until you’re ready to shake and eat. For more Mediterranean lunch inspiration, see Mayo Clinic’s guide.

Want added protein? Toss in some chickpeas or chicken—see our Mason jar Greek salad variations below!

Recipe 2: Greek Salad with Quinoa for Building Muscle

Amp up your meal with quinoa—a complete protein loaded with fiber and energy-boosting nutrients. This colorful salad is perfect for active lifestyles or anyone wanting to stay full longer. (More vegetarian protein ideas)

Ingredients:

• 1/3 cup cooked, cooled quinoa
• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chickpeas (for plant-based protein)
• 2 tbsp crumbled feta (optional)
• 2 tbsp Kalamata olives
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1/2 tsp Italian herbs

Prep Time: 12 min  |  Calories per jar: 270  |  Protein: 9g

1. Lemon juice, olive oil, and herbs go in first.
2. Add chickpeas, quinoa, tomatoes, and cucumber (in that order).
3. Top with olives and feta.

Quinoa makes this Greek salad more filling and muscle friendly—whether you’re plant-based or just want a power salad.

Recipe 3: Vegan Mason Jar Greek Salad

Craving all the classic flavors, but vegan? Swap out the feta for tofu or a vegan cheese alternative, and you’ll get the same creamy satisfaction with even more protein.

Ingredients:

• 1/2 cup diced cucumber
• 1/2 cup grape tomatoes, halved
• 1/4 cup roasted chickpeas
• 2 tbsp vegan feta or tofu (cubed, lightly marinated in lemon & oregano)
• 2 tbsp Kalamata olives
• 1 tbsp olive oil
• 1 tsp red wine vinegar

Prep Time: 10 min  |  Calories per jar: 210  |  Protein: 8g

Tip: Marinate tofu cubes overnight for a real flavor punch!

Recipe 4: Greek Salad with Creamy Yogurt Dressing

Try a Greek salad with a tangy yogurt dressing—giving healthy probiotics a starring role. (Find probiotic recipes)

Ingredients for 1 jar:

• 1/4 cup plain Greek yogurt
• 2 tsp red wine vinegar
• 1 tsp olive oil
• 1 cup chopped romaine or spinach
• 1/2 cup mixed veggies (pepper, cherry tomato, cucumber, red onion)
• 1-2 tbsp feta cheese

Prep Time: 10 min  |  Calories: 180  |  Protein: 9g

Yogurt provides calcium for your bones and a delightful creamy texture, with added gut-healthy benefits.

Recipe 5: Greek Salad Mason Jar with Chicken

Up the satiety factor with lean protein—essential for anyone seeking weight loss or muscle repair. (See healthy chicken ideas)

Ingredients for 1 jar:

• 1/2 cup cooked chicken breast, cubed (herb roasted or plain)
• 1/2 cup cucumber
• 1/2 cup cherry tomatoes
• 1/4 cup red onion
• 2 tbsp feta
• 2 tbsp Kalamata olives
• 1 tbsp olive oil + 1 tbsp red wine vinegar + herbs

Prep Time: 13 min  |  Calories: 290  |  Protein: 19g

Chicken Greek salad jars are great post-workout and help you stay satisfied for hours.

FAQ

Ready to transform your meal prep game with fresh, portable, healthy flavor? Start with a batch of these easy Greek salads, and let your tastebuds travel to the Mediterranean—all from your fridge!