September 29, 2020

by Alyssa

Rainbow Veggie Mason Jar Salad

These healthy Rainbow Veggie Mason Jar Salads are the ultimate vegan meal prep recipe. Made with layers of chickpeas, rainbow veggies, a creamy dressing, greens, and so many more goodies! Simple and easy to make, vegetarian + gluten-free, and so delicious!

Vegan Mason Jar Salad

Even though we might not be “back to work” like normal, there is still plenty of need for meal prep. Maybe you've got kids at home and you're balancing your new job of teacher. Or maybe you are still keeping up with your full-time job, and even though you're home, you don't have tons of time to prep a healthy lunch.

That's where this mason jar salad comes in. With this, you'll have a healthy, delicious lunch ready to go.

For this salad, we're keeping things light and fresh. Tons of raw veggies, chickpeas, spinach, and an amazingly creamy tahini dressing. It's so easy to make and it honestly makes the most incredible meal!

Ingredients for Mason Jar Salad

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.

Chickpea Mason Jar Salad

How to Pack a Mason Jar Salad

Now as you're building your own salad in a jar, there is actually a method that you want to follow. The goal? To make sure you can keep your salad fresh all week long. And when you dump it out into your bowl, it's layered perfectly.

So here's how you want to pack your salad:

  1. Dressing
  2. Protein
  3. Toppings
  4. Greens

This ensures that the greens are away from the dressing – i.e. no soggy greens – and the protein gets a bit marinated and more flavorful.

Spinach Salad with Tahini Dressing

You Asked, We Answered

There are some questions about the best way to make mason jar salads, so let me answer some of the more common ones.

Best Size Mason Jar for Salad

The best size mason jar for salads is the quart size. This will make one large salad for each portion – like a meal-sized salad. If you want a side salad size, you could do the 8oz jar. I also recommend getting the wide mouth jars so you can pack them more easily.

How Long with Salad Last in a Jar

What's great about these salads is that they really will last at least 4 – 5 days in the fridge. Since the greens and dressing are separated, and everything is airtight, the veggies will stay fresh almost all week long.

How to Layer a Mason Jar Salad

So we talked about that in the last section, but I wanted to also explain why this method works. In addition to no sogginess, layered your salad this helps when you are ready to enjoy your salad. When you put it into a bowl or plate, the greens will go on the bottom, followed by the veggies/toppings and finally the dressing. It works perfectly!

Easy Vegan Mason Jar Salad

More Salad in a Jar Recipes

Rainbow Veggie Mason Jar Salad

Whip up this healthy Mason Jar Salad for a quick dinner or lunch! It's vegan, gluten-free, and packed full of rainbow veggies.
Prep Time 10 minutes
Total Time 10 minutes
Servings 2
Calories 399kcal
Print Pin
Rainbow Mason Jar Salad
5 from 1 vote


for the dressing

for the salad

  • 1 cup chickpeas
  • 1 cup chopped red bell pepper
  • 1 cup sliced carrots
  • 1 cup chopped cucumbers
  • 1 cup sliced cabbage
  • 4 cups spinach


  • Whisk together the dressing ingredients until smooth and creamy. Add additional water to thin the consistency if needed.
  • Evenly divide the dressing between two quart-sized mason jars.
  • Evenly divide the chickpeas, pepper, carrots, cucumbers, cabbage, and spinach between the two mason jars, layering in that order. Screw on the lid and store in the fridge!
  • When ready to serve, simply pour the entire contents of the jar into your bowl and enjoy!



Serving: 1salad | Calories: 399kcal | Carbohydrates: 47g | Protein: 17g | Fat: 19g | Saturated Fat: 3g | Sodium: 128mg | Potassium: 1272mg | Fiber: 14g | Sugar: 13g | Vitamin A: 19269IU | Vitamin C: 146mg | Calcium: 198mg | Iron: 6mg

Rainbow Mason Jar SaladRainbow Mason Jar Salad

Rainbow Mason Jar Salad

Rainbow Mason Jar Salad

Rainbow Mason Jar Salad


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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

Interested in Healthy Eating? Grab our 7-Day Vegan Meal Plan!

With a week’s worth of simple and healthy meals, Eat Clean will help you see just how easy living a life full of whole foods can be. Recipe are 100% gluten-free and vegan!


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  1. I made this salad and I’m eating it right now for lunch! I had to take a picture and post it on my FB last night because the salads are so pretty and I found some pretty jars @ Walmart. The salad is so good! Yum!! Thank you for this!


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