Protein Power Mason Jar Salad

Mason jar salad layered with protein-packed ingredients quinoa, chickpeas, and eggs! This recipe is delicious and will keep you satisfied all afternoon!

Mason jar salad recipe. Protein-packed ingredients chickpeas, quinoa, and eggs.

Do you know what my favorite kind of recipe is? One that I throw together using up ingredients I already have on hand. Yep! I love fishing through my pantry and fridge to see what I can create without having to go to the grocery store and spend more money. However, most of the time these recipes are created out of necessity not because I feel like playing a game of Chopped.

That’s how this new mason jar salad recipe was born.


I had every intention of making my smoked turkey, chickpea, sun-dried tomato, and crumbled blue cheese mason jar salad. Buuuut I forgot the sun-dried tomatoes and blue cheese. Annnnd I got the wrong turkey so instead of going to the store I decided to work with what I had. Yes, it wasn’t my best meal prep moment.

Anyway, I wanted my salad to be filling so I searched for high-protein ingredients. In my pantry, I had a big bag of quinoa, in the fridge I had eggs, and I already had cans of chickpeas. And I always have feta in the fridge. Perfect!

So I put together this salad and fell in love with first bite. It’s semi-vegetarian since it includes eggs but you could leave the eggs out and add more beans if you’d like.

I love that there’s no meat. I’m not a vegetarian but I do feel better when I eat more plants and beans so I was happy to create a salad that didn’t include meat.

For the dressing I used Newman’s Own Olive Oil and Vinegar. I’ve used balsamic vinegar dressing and also made my own. In my opinion, this salad taste best with an oil-based dressing. To keep the calories and fat low I only used 1 tablespoon of dressing. This might not seem like a lot but it was just enough to coat the ingredients. If you need more then up the dressing to 2 tablespoons per jar. But make a couple with just 1 and see if that works for you.

You can also lower the calories by reducing the feta to 1 tablespoon. But I love feta so I’d rather reduce calories in other ways.

Like all of my mason jar salad recipes I used grape tomatoes, cucumbers, and red onion. Typically, I use baby cucumbers but for this recipe I chopped 2 regular cucumbers and divided it between the salads.

Out of all my mason jar salad recipes this is one of my favorites – if not my favorite. I’ve made it for about 2 months straight now. Not only because it’s delicious but it uses simple easy ingredients.

Just in case you’re wondering, I got my mason jars and lids from Amazon. You can find mason jars at any grocery store, Target, and I’ve even seen them at drugstores. If you don’t feel like driving all over town then purchase a pack from Amazon. Also, I highly reccomend getting the plastic mason jar lids. The metal ones that come with the jars will eventually rust. I wish I got the plastic lids sooner. Again, you can get both right from Amazon. 

Meal Prep and weekly weigh in

Check out my mason jar salad tutorial to learn how to make your own salad in a jar recipes.

4.7 from 3 reviews
Protein Power Mason Jar Salad
Prep time
Total time
Recipe type: salad
Cuisine: lunch
Serves: 5
  • 5 mason jars (preferably wide-mouth)
  • 5 tablespoons Newmans Own Olive Oil and Vinegar Dressing
  • 1 quart grape tomatoes, halved
  • 2 large cucumbers, chopped
  • ½ red onion, chopped
  • 1 (15-ounce can) chickpeas, drained and rinsed
  • 1¼ cup cooked quinoa
  • 10 tablespoons crumbled feta cheese
  • 5 hard-boiled eggs, chopped
  • 5 cups super greens
  1. Divide all the ingredients among the mason jars. Start with the dressing and continue with tomatoes, cucumbers, onion, chickpeas, quinoa, feta, eggs and finishing with greens. Place lid tightly on.
  2. When ready to eat, shake the jar and dump onto a plate. Enjoy,
Sugar: 10

Make-ahead tips

mason jar salads can be made up to 5 days ahead of time.
Nutrition Information
Serving size: 1 mason jar salad Calories: 415 Fat: 18 Saturated fat: 5 Carbohydrates: 39 Fiber: 9 Protein: 22


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  1. Sharonda says:

    I will be trying this recipe. Quick and easy. Thanks for sharing.

  2. I really like these mason jar salads, they’re practical and so easy to prepare ahead!

  3. This is a definite winner! I didn’t have any oil & vinegar dressing, so instead I used a tablespoon of fig balsamic vinegar and it’s great! I’m so glad you’re good at experimenting because I’m good at following other people’s recipes! 😉

  4. This looks yummy and easy! How many ounces are your jars? The link is not working for me.

  5. Mary Mulcahy says:

    So it’s 1/4 cup of cooked quinoa per salad?

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