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How to make Mason Jar Salads

Mason jar salads are just that – a salad in a mason (or glass) jar. I’m not sure who came up with this concept, but I think it’s genius. Storing the salad in a jar keeps it fresh for 5-7 days. What’s easier than jamming loads of fresh ingredients into a jar? It will save your loads of cash if you usually buy from the local cafe, not to mention the calories you’ll save! Theres a strategy to assembly to keep all the contents at their freshest:

Layer 1 – Dressing: 1-2 tablespoons
Layer 2 – Hard vegetables: carrot, celery, capsicum, red onion, cucumber
Layer 3 – Complex carbs: Brown rice, pumpkin or quinoa (if desired)
Layer 4 – Soft vegetables: avocado, tomato
Layer 5 – Protein: chicken, tofu, egg and cheese
Layer 6 – Salad greens: lettuce or baby spinach

Now admittedly the one I’ve made here, I ate straight away, so I totally ignored this method. If you’re going to eat it soon, or dressing with citrus (lemon / lime) and just leave a wedge in the top, you don’t need to worry too much about the layering method. If you’re storing it for a while, ensure the dressing is kept at the bottom, and then mix through the salad just before lunch time.

Let’s get to it!



SERVES: 1 jar


There’s a million different combos that suit a salad jar, but here’s my current favourite:

  • 1-2 Lilydale free-range chicken skewers, cooked + cubed
  • 1/2 cup fresh spinach
  • 1/4 cup grated beetroot
  • 1/4 avocado, cubed
  • 5 cherry tomatos, quartered
  • handful spiralized zoodles
  • 1 tbsp crushed walnuts
  • 1 tbsp pepitas
  • 1/2 tsp dried chilli flakes
  • 1 wedge lime



  • Cook your protein – I grilled the new Lilydale Free-range Satay Chicken Skewers, which are super convenient and tasty. If you’re vegan / veggie, you could opt for tofu marinated brushed in spices and peanut butter.
  • Layer all ingredients (in order listed) in a large glass jar.
  • Stick the lid on.
  • Store in the fridge for up to a 4 days.
  • When you’re ready to eat, dress with lime juice, and get stuck in!

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

  1. Hi Fit Foodie- is it really that easy to stuff salad into a jar..? – i’ve always thought people made them because they are “insta-worthy” for want of a better word – not because they are easy to put together or even that practical… Maybe I just don’t get the concept and perhaps I’d better try it before I knock it. Your version looks great.

    1. I used salads in a jar to lose 75 lbs. I found that the right size for my lunch was pint and a half. I put protein and hard items on the bottom and left off the dressing until fight before I had lunch.

  2. I love this! The salad looks and sounds absolutely delicious, and this is definitely something I would want to make! I love how they’re made in mason jars, they look so adorable (and let’s be honest, I’m more likely to eat healthy if it looks good!) oxoxo

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