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Make-Ahead Chickpea Mason Jar Salads
By My Daily Health Co StaffLast updated Oct 18, 2026
Mason jar salads are a simple meal-prep idea: layer the wet ingredients at the bottom and the greens on top, and you have a ready lunch for days. This version uses chickpeas for plant protein and takes about 20 minutes. Makes 4 jars.
Ingredients
- ✓4 cups chopped leafy greens (romaine, spinach or kale)
- ✓1 can chickpeas, drained and rinsed
- ✓1 cucumber, diced
- ✓1 cup cherry tomatoes, halved
- ✓2 carrots, shredded
- ✓1/4 cup olive oil
- ✓3 tablespoons lemon juice
- ✓1 teaspoon Dijon mustard
- ✓Salt and pepper to taste
How to Make It
- Whisk the olive oil, lemon juice, mustard, salt and pepper together in a small bowl.
- Divide the dressing among four wide-mouth jars (about 2 tablespoons each).
- Add the chickpeas on top of the dressing, then the cucumber, carrots and tomatoes.
- Pack the greens in last, so they stay dry and crisp.
- Seal and refrigerate. When ready to eat, shake the jar into a bowl or eat straight from it.
Tips and Variations
- Use any jar that holds about 2 cups (or a container).
- Swap in other beans, grilled chicken or hard-boiled eggs for protein.
- Add feta, nuts or seeds just before eating so they stay crunchy.
- Keep jars in the fridge and eat within 3 to 4 days.
- Layer in this order: dressing, hard vegetables, protein, softer vegetables, greens.
Our verdict
A few jars on Sunday can save you from scrambling at lunchtime all week. Mix up the vegetables and dressing to keep it interesting.
This recipe is for general information only. If you have food allergies or dietary needs, adjust ingredients accordingly and talk to your doctor or dietitian.
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