MASON JAR SALADS - Summer Berry - Quick Meal Prep Recipe

Sep 27, 2026

Quick meal prep recipe for a Mason Jar Salad with clear serving size, nutrition estimates, and step-by-step assembly order. Uses layered ingredients including strawberries, quinoa, blueberries, grilled chicken breast, goat cheese, avocado, toasted almonds, and arugula or mixed greens, with storage guidance for up to 3–5 days. Includes vegetarian substitutions with chickpeas or tofu, dressing flexibility, and an extra “plant based” option to reduce chicken and add garbanzo beans, plus a highlighted Summer Berry variation.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages1

Reading Time3 min

AccessFree to download

Ingredients

Instructions

Recipe Notes

Maegan’s Favorite

MASON JAR SALADS: A Quick Meal Prep Recipe You’ll need a 16 oz Mason Jar, or (You can modify and cut the ingredients in half if you have 8 oz!) Serving size: 1 mason jar salad (with 2 tablespoons dressing of choice) Calories: 450| Fat: 30g, Carbohydrates: 39g, Fiber: 9.3g, Sugar: 9.3g Protein: 45.5g Ingredients • ¼ cup quartered strawberries • ¼ cup cooked quinoa • ¼ cup blueberries • 1 cup diced, shredded grilled, baked chicken breast (4oz) • ¼ cup goat cheese crumbles-or any kind you like • ½ avocado, diced * *can omit if you don’t like it • 2 tablespoons toasted almonds (we love toasted sliced almonds) • 1-2 cups arugula, or mixed greens and spinach variety Instructions 1) Make the mason jar salad by adding the ingredients to a 16 ounce mason jar 2) In the following order starting at the bottom: o 2 TBSP dressing, strawberries, cooked quinoa, blueberries, chicken, goat cheese, avocado, arugula, almonds. o Store in the refrigerator for up to 3-5 days until you’re ready to eat. o Feel free to double the recipe to make 2 mason jar salads. o YOU CAN DO THIS WITH ANY SALAD, VEGGIES AND LETTUCE ALWAYS LAST! Recipe Notes: To make vegetarian: o Sub 1 cup chickpeas, or 1 cup cubed, cooked tofu. OR ½ cup both o Feel free to use any berry vinaigrette you’d like, including store-bought. Maegan’s Favorite: Golf Club Summer Berry Salad - - - - - - - - - - - - - - - - - - - - - - - - ¼ cup quartered strawberries, and ¼ cup blueberries, ¼ cup dried cranberries or apricots 1 oz swiss cheese, cut into small slivered strips 2 cups Artisan lettuce and baby spinach mixed Top with Grilled Chicken Breast 4 oz breast: (When prepping butterfly the breast, and pound thin prior to grilling) Top with: 2 TBSP Jen’s blueberry poppyseed gourmet dressing (~ Kroger carries the dressing) * * optional BONUS: ¼ cup cooked quinoa Sprinkled ontop * * If you want to be more plant based: Cut down to 2 oz chicken, and and ½ cup garbanzo beans!

FAQs

What size Mason jar and serving does the recipe use?

Use a 16 oz Mason jar, and the serving size is 1 mason jar salad with 2 tablespoons dressing of choice.

How do you assemble the Mason jar salad?

Add ingredients to the 16 oz jar starting from the bottom in this order: dressing, strawberries, cooked quinoa, blueberries, chicken, goat cheese, avocado, arugula, and almonds.

What substitutions are suggested for a vegetarian or more plant-based version?

For vegetarian, substitute 1 cup chickpeas or 1 cup cubed cooked tofu (or 1/2 cup both). For more plant-based, reduce chicken to 2 oz and add about 1/2 cup garbanzo beans.

Sep 27, 2026

Uploaded by Quinn Holloway