This is such an easy recipe in terms of prep time, and the mason jars ensure they last in the fridge all week. I’m obsessed, honestly.
(Any Mediterranean Mason Jar Salad that carries to work this well is bound to be a hit with a teacher)
Where I store my dressing (also doubles as a shaker to mix ingredients):
👉 Here on Amazon
The salad jars I use every week:
👉 Here on Amazon
My teacher bag (fits everything, including my jarred salad):
👉 Here on Amazon
I’m a salad-for-lunch girl through and through. But when the twins were born, lunch prep suddenly became too much. Between dinner prep, cleanup, bath time, books, and bedtime routines, the idea of prepping a fresh salad every night was laughable.
I needed something quick. Something I could make ahead on the weekend. Something that wouldn’t wilt by day two in the fridge.
Basically something that didn’t require me to chop lettuce at 9PM, that could hold in the fridge and that would still be healthy and enjoyable to eat throughout the week.
Lunchtime is important to me as a teacher—I’m usually working through my lunch and I want my packed meal to be delicious and satisfying to help me feel like I am getting a break even as I continue grading, prepping or answering emails.
That’s when I started experimenting with lettuce-free, plant-protein-forward salads that hold up beautifully when stored. I have a few favorites now, but this chickpea salad has become my weekly obsession—especially when paired with my Amazon salad jars (see below). These jars are leak-proof, aesthetic, and come with two insertable cups: one for dressing, one for toppings. I am obsessed with them and have been using them every week this school year.
This recipe makes four full jars — one for each workday — and they keep perfectly until Friday. Even better? They’re filling, super healthy, and genuinely delicious. They have become my go-to lunch this year!
Let’s make them.
Mediterranean Salad (4 Mason Jar Servings)
Ingredients
For the salad:
- 2 cans LaSquisita chickpeas, drained & rinsed
- 1 ½ packages mini cucumbers (or about 9 total), quartered lengthwise and chopped to about a centimeter thickness
- 1 ½ containers NatureSweet Constellation tomatoes, halved or quartered depending on size
- ~2 cups fresh parsley, chopped
- ½ container fresh dill, gently chopped (I use about 6-8 stems)
- ¼–½ red onion, finely diced- about a tablespoon of diced onion per jar
- Salt & pepper, to taste
For the dressing (fills the 4 small dressing cups):
Total dressing yield: ~1.25 cups (yield adjusts and adapts beautifully to preferences)
- ¾ cup extra-virgin olive oil
- ⅓–½ cup apple cider vinegar (adjust to your taste)
- 2 tablespoons Dijon mustard
- 2 tablespoons pure maple syrup (amount is your preference. taste and add more as needed)
- Pinch of salt & cracked black pepper
(Shake or whisk until emulsified.) These jars are great for shaking your dressing and storing the extra!
Toppings (optional):
- Crumbled feta (fills the larger jar inserts) This is my preference
- You could also add in an additional protein such as steak, chicken or shrimp.
Assembly:
1. Prep the veggies
Chop cucumbers, tomatoes, parsley, dill, and red onion. Add everything to a large mixing bowl.
2. Add the chickpeas
Drain and rinse the chickpeas well, then fold them into the bowl with the vegetables.
3. Mix the dressing
Whisk together (or shake in your dressing bottles) the olive oil, apple cider vinegar, Dijon, maple syrup, salt, and pepper.
Pour evenly into the four smaller dressing cups. Feel free to make extra and save for another salad one weeknight; the dressing is extremely versatile. It goes well with so many salads.
4. Add feta to the larger insert cups
Each jar comes with two inserts — I fill the larger one with feta so it’s fresh and doesn’t soften in the salad. Feel free to substitute with chicken, steak, shrimp or really anything. This salad pairs perfectly with almost anything!
5. Fill the jars
Using a serving spoon, scoop the salad into each of the four large jars.
Top with your insert cups, then seal with the lid.
6. Refrigerate for up to 6 days
It amazes me how well this salad holds up. Maybe it’s the salad; maybe it’s the jars? Maybe a combo of both? I don’t know, but I love that I can make these on Sunday and even if I save one until Friday or even Saturday’s lunch- it’s still fresh and delicious! When you’re ready to eat, simply combine everything and enjoy.
Personally, I like to pack a plastic or disposable plate, pour out the jar, top with the cheese and dressing and enjoy it that way. But I’ve also forgotten to pack a plate and ended up eating right out of the jar. Either way works just fine!
Why This Salad Works (Especially for Mom-Life)
- No lettuce = no wilting. It stays crisp all week.
- Plant-based protein from chickpeas keeps you full.
- Fresh herbs → flavor bomb.
- The jars make it effortless. Dressing stays separate, feta stays fresh, everything stays clean.
- Perfect for teachers, working moms, or anyone who needs grab-and-go lunch.
My Lunch Prep Must-Haves (Amazon)
(affiliate links — thank you for supporting Mama-First!)
Where I store my dressing (also doubles as a shaker to mix ingredients):
👉 Here on Amazon
The salad jars I use every week:
👉 Here on Amazon
My teacher bag (fits everything, including my jarred salad):
👉 Here on Amazon
Tap or click to save this Mediterranean Mason Jar Salad on Pinterest!
Mediterranean Salad
Ingredients
Equipment
Method
- Assembly:
- Prep the veggies
- Chop cucumbers, tomatoes, parsley, dill, and red onion. Add everything to a large mixing bowl.
- Add the chickpeas
- Drain and rinse the chickpeas well, then fold them into the bowl with the vegetables.
- Mix the dressing
- Whisk together (or shake in your dressing bottles) the olive oil, apple cider vinegar, Dijon, maple syrup, salt, and pepper.
- Pour evenly into the four smaller dressing cups. Feel free to make extra and save for another salad one weeknight; the dressing is extremely versatile. It goes well with so many salads.
- Add feta to the larger insert cups
- Each jar comes with two inserts — I fill the larger one with feta so it’s fresh and doesn’t soften in the salad. Feel free to substitute with chicken, steak, shrimp or really anything. This salad pairs perfectly with almost anything!
- Fill the jars
- Using a serving spoon, scoop the salad into each of the four large jars.
- Top with your insert cups, then seal with the lid.
- Refrigerate for up to 6 days
Notes
Personally, I like to pack a plastic or disposable plate, pour out the jar, top with the cheese and dressing and enjoy it that way. But I’ve also forgotten to pack a plate and ended up eating right out of the jar. Either way works just fine! Why This Salad Works (Especially for Mom-Life)
No lettuce = no wilting. It stays crisp all week.
Plant-based protein from chickpeas keeps you full.
Fresh herbs → flavor bomb.
The jars make it effortless. Dressing stays separate, feta stays fresh, everything stays clean.
Perfect for teachers, working moms, or anyone who needs grab-and-go lunch.