Make Meal Prep Simple with this Mediterranean Salad Jar Recipe

Make Meal Prep Simple with this Mediterranean Salad Jar Recipe

Sunday meal prep doesn’t get much easier than this.

This Mediterranean salad jar recipe involves nothing more than tossing all the ingredients into a large bowl, mixing, and spooning everything into jars.

The beauty of this healthy recipe is you can swap out any of the ingredients with your own favorite veggies. You can even reduce the fat content by using just ¼ cup oil and half a boiled egg.

Health’s contributing nutrition editor Cynthia Sass, MPH, RD, identifies many health benefits to this easy and nutritious recipe: “They’re also chock-full of antioxidants, and people who eat them regularly have higher overall nutrient intakes, including fiber; vitamins A, E, and C; folate; magnesium; potassium; and iron.”

The salad jars are also loaded with additional nutrients like fiber, B vitamins, calcium, vitamin E, antioxidants, plant protein, and slow-burning carbohydrates, proving benefits ranging from blood sugar control to helping you feel full.


Related: Five Salad Toppers that aren’t Chicken or Tuna


Step 1

Combine sun-dried tomatoes, reserved oil, red wine vinegar, honey, lemon-juice, dill, basil, red pepper flakes, salt, and pepper into a bowl. Then add the chickpeas, and toss.

Step 2

Take 4 jars and layer the artichokes, carrots, and quinoa. Add on the chickpeas and vinaigrette. Now, layer the cucumbers, feta, arugula, and seeds. Throw in an egg in each jar, then seal and refrigerate for up to 3 days.

Step 3

Before serving, add ¼ of the avocado, and a squeeze of lime if that’s your thing.


  • 1/4 cup oil-packed sun-dried tomatoes, chopped, plus 1/3 cup oil reserved
  • 2 tablespoons red wine vinegar
  • 2 teaspoons honey
  • 4 tablespoons fresh lemon juice (from 2 lemons)
  • 1 tablespoon chopped dill
  • 1 tablespoon chopped basil
  • 1 pinch crushed red pepper flakes
  • 1 pinch each salt and pepper
  • 2 14-oz. cans chickpeas, drained
  • 1/2 cup marinated artichoke hearts
  • 2 carrots, shredded
  • 1 1/2 cups cooked quinoa
  • 2 cucumbers, sliced or chopped
  • 1/2 cup crumbled feta cheese
  • 4 cups fresh arugula
  • 1/3 cup toasted sunflower or pumpkin seeds
  • 4 hard-boiled eggs
  • 1 avocado, sliced
  • Lime (optional)

Photo Credit: Goskova Tatiana/; Edalin Photography/

Facebook Comments