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Greek Salad Mason Jar | Healthy & Easy Meal Prep Recipe

Mar 12,2024 | Yvette Rose

Greek Salad Jars with Chickpeas are a nutritious and convenient meal option that combines the classic flavors of a Greek salad with the added protein and fiber from chickpeas. These salads are layered in mason jars, making them perfect for meal prep and easy storage in the refrigerator.

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

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

How Long with Salad Last in a Jar

May 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.


  • 2 tablespoons Lemon Vinaigrette (made with 3 tablespoons olive oil, 2 tablespoons lemon juice, a pinch of salt, and freshly ground black pepper to taste)
  • ½ cup chickpeas, rinsed and drained
  • ⅓ cup halved cherry tomatoes
  • ⅓ cup quartered cucumber slices
  • 2 tablespoons diced red onion
  • 2 tablespoons pitted black olives, halved 
  • 2 ounces crumbled feta cheese (omit for dairy-free option) 
  • 2 tablespoons chopped fresh parsley 
  • 1 pint-size Mason jar 


  1. Begin by preparing the Lemon Vinaigrette. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper until well combined.
  2. At the bottom of the Mason jar, pour in the 2 tablespoons of Lemon Vinaigrette.
  3. Layer the ½ cup of chickpeas over the dressing to help them marinate.
  4. Add the ⅓ cup of halved cherry tomatoes and ⅓ cup of quartered cucumber slices on top of the chickpeas.
  5. Continue layering with 2 tablespoons of diced red onion and 2 tablespoons of halved black olives.
  6. If you're including dairy, add 2 ounces of crumbled feta cheese. For a dairy-free option, you can skip this step or substitute with a dairy-free cheese alternative.
  7. Finish with a layer of 2 tablespoons of chopped fresh parsley for a fresh flavor.
  8. Seal the jar and refrigerate until ready to serve. When it's time to eat, shake the jar well to distribute the dressing throughout the salad

Nutrition Facts (per serving):

  • Calories: Approximately 345.1 kCal 
  • Total Carbs: 27 g 
  • Net Carbs: 20 g 
  • Fiber: 7 g
  • Protein: 12 g