Mediterranean Quinoa Salad Jars – Fresh, Portable, and Easy
This is the kind of meal prep that makes your week feel lighter. Mediterranean Quinoa Salad Jars are bright, crunchy, and satisfying, with layers that stay crisp until the moment you shake them up. Think juicy tomatoes, crisp cucumbers, olives, feta, and herby quinoa—plus a lemony dressing that ties it all together.
They’re perfect for work lunches, road trips, or quick dinners. Everything stacks neatly, looks great, and tastes even better after a day in the fridge.
Ingredients
Method
- Cook the quinoa: Rinse 1 cup dry quinoa under cold water. Combine with 2 cups water and a pinch of salt. Bring to a boil, cover, and simmer 15 minutes. Rest 5 minutes, fluff, and let it cool completely. Cool quinoa prevents steam from wilting your greens.
- Make the dressing: In a small bowl or jar, whisk olive oil, lemon juice, red wine vinegar, Dijon, garlic, oregano, salt, and pepper. Taste and adjust acidity or salt as needed.
- Prep the produce: Halve the tomatoes, dice the cucumber and bell pepper, mince the red onion, slice the olives, and chop the herbs. Rinse and drain the chickpeas. Pat wet ingredients dry so they don’t water down the dressing.
- Layer the jars—start with dressing: Divide the dressing among your jars. This keeps everything crisp and prevents sogginess.
- Add sturdy veggies: Next, add tomatoes, cucumbers, bell peppers, and red onion. These can sit in the dressing without losing texture and will pick up great flavor.
- Add chickpeas and olives: Spoon in the chickpeas and olives to create a barrier between the wet layer and the grains.
- Add quinoa: Pack in an even layer of cooled quinoa. It absorbs flavor from below while staying fluffy.
- Add feta and herbs: Scatter feta and chopped parsley or mint over the quinoa for freshness and a salty, creamy bite.
- Finish with greens: Top with a generous handful of spinach or arugula. Keeping greens at the top helps them stay crisp.
- Seal and chill: Screw on lids tightly and refrigerate. When ready to eat, shake the jar well or tip into a bowl and toss.
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These jars are all about smart layering and bold flavor. The dressing sits on the bottom, the sturdy veggies go next, and the quinoa and greens stay fresh on top.
When you’re ready to eat, you just shake the jar and you’re set.
- Balanced and filling: Protein-packed quinoa, healthy fats from olive oil, and lots of fiber keep you full without feeling heavy.
- Meal prep friendly: Make them once, enjoy all week. They hold well for several days with the right layering.
- Customizable: Swap veggies, adjust the cheese, add protein—easy to tweak for your taste or diet.
- Travel-ready: No leaks, no soggy salad, just grab and go.
What You’ll Need
- Cooked quinoa: 2 cups, cooled (about 1 cup dry quinoa cooked)
- Cherry tomatoes: 1.5 cups, halved
- Cucumber: 1 large, diced (English or Persian cucumbers work best)
- Bell pepper: 1 medium, diced (red or yellow for sweetness)
- Red onion: 1/4 small, finely diced
- Kalamata olives: 1/2 cup, pitted and sliced
- Chickpeas: 1 can (15 oz), drained and rinsed
- Feta cheese: 3/4 cup, crumbled
- Fresh herbs: 1/4 cup chopped parsley and/or mint
- Baby spinach or arugula: 3–4 cups
Lemon Herb Dressing:
- Extra-virgin olive oil: 1/3 cup
- Lemon juice: 1 large lemon (about 3–4 tablespoons)
- Red wine vinegar: 1 tablespoon
- Dijon mustard: 1 teaspoon
- Garlic: 1 clove, finely grated or minced
- Dried oregano: 1 teaspoon
- Sea salt and black pepper: to taste
Equipment: 4 wide-mouth pint jars (16 oz) or 2 quart jars (32 oz), lid rings and caps, small whisk or jar for shaking the dressing.
Step-by-Step Instructions
- Cook the quinoa: Rinse 1 cup dry quinoa under cold water. Combine with 2 cups water and a pinch of salt.
Bring to a boil, cover, and simmer 15 minutes. Rest 5 minutes, fluff, and let it cool completely. Cool quinoa prevents steam from wilting your greens.
- Make the dressing: In a small bowl or jar, whisk olive oil, lemon juice, red wine vinegar, Dijon, garlic, oregano, salt, and pepper.
Taste and adjust acidity or salt as needed.
- Prep the produce: Halve the tomatoes, dice the cucumber and bell pepper, mince the red onion, slice the olives, and chop the herbs. Rinse and drain the chickpeas. Pat wet ingredients dry so they don’t water down the dressing.
- Layer the jars—start with dressing: Divide the dressing among your jars.
This keeps everything crisp and prevents sogginess.
- Add sturdy veggies: Next, add tomatoes, cucumbers, bell peppers, and red onion. These can sit in the dressing without losing texture and will pick up great flavor.
- Add chickpeas and olives: Spoon in the chickpeas and olives to create a barrier between the wet layer and the grains.
- Add quinoa: Pack in an even layer of cooled quinoa. It absorbs flavor from below while staying fluffy.
- Add feta and herbs: Scatter feta and chopped parsley or mint over the quinoa for freshness and a salty, creamy bite.
- Finish with greens: Top with a generous handful of spinach or arugula.
Keeping greens at the top helps them stay crisp.
- Seal and chill: Screw on lids tightly and refrigerate. When ready to eat, shake the jar well or tip into a bowl and toss.
How to Store
- Refrigerator: Keep jars chilled up to 4 days. If using arugula, it’s best within 3 days.
- Keep it dry: Make sure cooked quinoa is cool and veggies are patted dry before layering.
- Shake before serving: Give the jar a good shake to distribute the dressing.
If needed, add a splash of lemon or oil just before eating.
- Transport tips: Keep jars upright to prevent minor leaks and to maintain layers.
Health Benefits
- Complete protein: Quinoa provides all nine essential amino acids, making this a solid plant-forward meal.
- Heart-healthy fats: Olive oil and olives offer monounsaturated fats that support cardiovascular health.
- Fiber-rich: Chickpeas, veggies, and quinoa support digestion and steady energy.
- Antioxidants: Tomatoes, peppers, herbs, and leafy greens bring vitamins A, C, and polyphenols.
- Lower sodium control: You control the salt. Rinse olives and chickpeas if you want to reduce sodium further.
What Not to Do
- Don’t add greens near the dressing: They’ll wilt fast. Keep them at the top.
- Don’t pack hot quinoa: Heat creates condensation, making everything soggy.
- Don’t skip seasoning: Taste the dressing and the quinoa.
Under-seasoned quinoa can make the whole jar taste flat.
- Don’t overfill the jars: Leave a little space so you can shake and toss.
- Don’t use watery cucumbers without seeding: If using standard cucumbers, scoop out seeds to avoid excess moisture.
Alternatives
- Grain swap: Try farro, bulgur, or brown rice instead of quinoa. For low-carb, use riced cauliflower (add close to serving).
- Protein boost: Add grilled chicken, tuna, salmon, or baked tofu. Layer these above the quinoa to stay fresh.
- Dairy-free: Skip feta or replace with a dairy-free feta or marinated tofu cubes.
- Olive variations: Use green Castelvetrano olives for a milder, buttery flavor.
- Dressing twist: Swap lemon for a balsamic-herb vinaigrette, or add a spoon of tahini for creaminess.
- Extra crunch: Add toasted pine nuts or almonds just before serving so they stay crisp.
FAQ
Can I make these jars the night before?
Absolutely.
They’re actually better the next day because the veggies absorb flavor from the dressing. Just keep greens on top and the dressing on the bottom.
How long do they stay fresh?
Up to 4 days in the fridge. If you’re using delicate greens like arugula, aim to eat within 3 days for best texture.
Do I have to use mason jars?
No.
Any airtight container works. Jars are handy for layering and shaking, but a rectangular meal prep container is fine if you keep the dressing in a small separate cup.
What’s the best way to cook fluffy quinoa?
Rinse thoroughly, use a 2:1 water-to-quinoa ratio, simmer covered until water is absorbed, then rest 5 minutes and fluff with a fork. Spreading it on a tray to cool helps keep it light.
Can I make it gluten-free?
It already is.
Just confirm add-ins like feta or dressings are certified gluten-free if needed.
How do I keep the onions from overpowering the salad?
Soak diced red onion in cold water for 10 minutes, then drain well. This softens the bite while keeping the crunch.
What if my dressing is too tangy?
Add a bit more olive oil and a pinch of salt to balance it. A small squeeze of honey can round out the acidity without making it sweet.
Can I pack these for a flight or road trip?
Yes, as long as they’re kept cold.
Use an insulated bag with an ice pack, and keep the jars upright to protect the seal.
How do I serve without a bowl?
Shake the jar vigorously to coat everything, then eat straight from the jar with a fork. Pack a napkin and you’re all set.
Can I add pasta?
Sure. Sub half the quinoa with small pasta like orzo for a heartier, more traditional Mediterranean feel.
Cook al dente and cool fully before layering.
In Conclusion
Mediterranean Quinoa Salad Jars make healthy eating easy, colorful, and genuinely enjoyable. With smart layering, the flavors stay bright and the textures stay crisp all week. They’re versatile enough to fit your taste and sturdy enough to travel wherever your day takes you.
Mix, match, shake, and enjoy—a simple prep that pays off every time.
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