Mediterranean Mason Jar Salad
A fresh colorful meal-prep salad from Natalie’s kitchen — layered crunchy vegetables, chickpeas, olives, feta, and lemon oregano vinaigrette packed beautifully into a mason jar for easy nourishing meals all week long.
If you love meal prep but hate soggy salads…this one is for you.
We make these Mediterranean mason jar salads constantly because they stay crunchy, fresh, and delicious in the fridge for days.
And honestly? There’s just something satisfying about opening the fridge and seeing beautiful colorful jars already waiting for you.
Fresh cucumber. Juicy tomatoes. Crunchy peppers. Salty olives. Creamy feta.
All layered over a bright lemon oregano vinaigrette that slowly flavors everything perfectly while it sits.
We usually pour ours over a big bed of arugula and split it between the two of us for lunch or dinner.
Simple. Fresh. Nourishing. Easy.
Exactly the kind of meal prep I actually stick with.
Why We Love It
Colorful Vegetables
A beautiful variety of fresh vegetables helps support overall wellness and healthy glowing skin from within.
Chickpeas
Packed with fiber and plant protein to help keep meals balanced and satisfying.
Olive Oil
Healthy fats help nourish the skin barrier while bringing richness and Mediterranean flavor.
Meal Prep Friendly
One of the easiest ways to make nourishing meals feel effortless during busy weeks.
Ingredients
Salad
- cucumber
- cherry tomatoes
- red, orange, or yellow bell pepper
- red onion
- chickpeas
- Kalamata olives
- feta cheese
Dressing
- 1 small garlic clove, finely chopped
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried basil
- 1 teaspoon Dijon mustard
- 1/4 cup red wine vinegar
- 1/4 cup extra-virgin olive oil
- squeeze fresh lemon juice
- sea salt
- black pepper
Optional:
- arugula
- grilled chicken
- quinoa
- fresh herbs
Directions
Add all dressing ingredients directly into the bottom of a mason jar.
Seal tightly and shake well until combined.
Layer in the vegetables starting with the sturdier ingredients first.
Add cucumber, tomatoes, peppers, onion, chickpeas, olives, and feta.
Seal tightly and refrigerate.
When ready to serve, shake the jar lightly and pour over arugula or greens if desired.
Meal Prep Tip
These jars stay fresh and crunchy in the refrigerator for about 4–5 days, making them perfect for busy weeks.
Glow Note
I love recipes like this because they make healthy eating feel approachable and beautiful instead of overwhelming.
Fresh ingredients. Bright colors. Ready when you are.
That’s my favorite kind of meal prep.
Love + Eat Well,
Natalie
