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Easy High-Protein No-Cook Mason Jar Salad Recipe for Healthy Lunches

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A quick, nutritious, and no-cook mason jar salad packed with protein and fresh veggies, perfect for healthy lunches or snacks.

Ingredients

Scale
  • 1 cup (about 165g) chickpeas, canned or cooked from dry
  • 1/2 cup (about 75g) shelled edamame, frozen and thawed
  • 1/2 cup cherry tomatoes, halved
  • 1/2 medium cucumber, diced
  • 1/2 medium red bell pepper, diced
  • 1–2 cups (about 30-60g) baby spinach or mixed greens, washed and dried
  • 1/4 cup crumbled feta cheese (optional)
  • 2 stalks green onions, thinly sliced
  • 2 tablespoons fresh parsley or cilantro, chopped
  • For the dressing:
  • 3 tablespoons olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and pepper, to taste

Instructions

  1. Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Let flavors mingle for about 5 minutes.
  2. Drain and rinse the chickpeas thoroughly to avoid watery jars.
  3. Thaw edamame by rinsing under warm water or microwaving briefly until thawed (not cooked).
  4. Chop veggies: halve cherry tomatoes, dice cucumber and red bell pepper, thinly slice green onions, and chop fresh herbs.
  5. Assemble the jar by layering dressing at the bottom to keep salad fresh and prevent sogginess.
  6. Add chickpeas and edamame next to soak up dressing flavors.
  7. Layer chopped tomatoes, cucumber, bell pepper, and green onions.
  8. Top with baby spinach or mixed greens, then sprinkle crumbled feta cheese on top.
  9. Seal the jar tightly and refrigerate. Salad keeps well for up to 4 days.
  10. Before eating, shake the jar vigorously to distribute dressing or pour into a bowl and toss.

Notes

Layer dressing at the bottom and greens at the top to prevent sogginess. Drain chickpeas well to avoid watery salad. Keep feta cheese separate if you prefer it firmer. Shake jar well before eating. Can substitute chickpeas with black beans, lentils, or cooked proteins. Omit feta for dairy-free version and add seeds for crunch.

Nutrition

Keywords: high-protein salad, no-cook salad, mason jar salad, healthy lunch, meal prep, vegetarian, gluten-free

Find it online: https://sagestirs.com/easy-high-protein-no-cook-mason-jar-salad-recipe-for-healthy-lunches/