Easy Vegan Salad Jar Recipes for Meal Prep

Discover 3 easy vegan salad jar recipes perfect for meal prep. Enjoy fresh, nutritious meals all week long!
By Taylor

Easy Vegan Salad Jar Recipes for Meal Prep

Meal prepping can be a game-changer for maintaining a healthy lifestyle, and salad jars are a fantastic way to keep your meals fresh and exciting throughout the week! These layered salads are not only visually appealing but also super easy to assemble. Here are three diverse and practical examples of easy vegan salad jar recipes for meal prep that you can try!

1. Mediterranean Chickpea Salad Jar

This Mediterranean-inspired salad jar is perfect for a light lunch or a refreshing dinner option. It’s packed with protein from the chickpeas and vibrant veggies, making it a delightful meal that you can prepare in advance.

Start with the dressing at the bottom to keep the salad fresh. In a jar, layer the following ingredients:

  • Dressing: 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of dried oregano, and a pinch of salt and pepper.
  • Layer 1: 1 cup of chopped cucumbers.
  • Layer 2: 1 cup of cherry tomatoes, halved.
  • Layer 3: 1 cup of canned chickpeas, rinsed and drained.
  • Layer 4: 1/2 cup of diced red onion.
  • Layer 5: 1/2 cup of pitted kalamata olives.
  • Layer 6: 1/2 cup of chopped parsley or fresh mint.
  • Top Layer: 1/2 cup of crumbled vegan feta cheese (optional).

When you’re ready to eat, just shake it up or pour it into a bowl. Enjoy a taste of the Mediterranean!

Notes:

Feel free to swap out the chickpeas for lentils or add in some roasted red peppers for an extra kick. This recipe is easily customizable based on what you have on hand!

2. Rainbow Quinoa Salad Jar

This colorful quinoa salad jar is not only beautiful but also packed with nutrients. It’s a fantastic option for a hearty meal that will keep you satisfied throughout the day.

To assemble this jar, start with your dressing:

  • Dressing: 3 tablespoons of tahini, 2 tablespoons of apple cider vinegar, 1 tablespoon of maple syrup, and a splash of water to thin.
  • Layer 1: 1/2 cup of cooked quinoa (let it cool).
  • Layer 2: 1/2 cup of shredded carrots.
  • Layer 3: 1/2 cup of diced bell peppers (try a mix of colors!).
  • Layer 4: 1/2 cup of corn (canned or fresh).
  • Layer 5: 1/2 cup of chopped kale or spinach.
  • Top Layer: 1/4 cup of sunflower seeds for crunch.

When you’re ready to eat, shake the jar to mix everything together and enjoy this energizing meal!

Notes:

You can easily switch out the quinoa for brown rice or farro. Add some avocado just before serving for a creamy texture!

3. Asian-Inspired Tofu Salad Jar

This Asian-inspired salad jar is a filling and flavorful meal option that’s perfect for anyone who loves a bit of spice in their life.

Begin with the dressing at the bottom:

  • Dressing: 3 tablespoons of soy sauce, 1 tablespoon of sesame oil, 1 tablespoon of rice vinegar, and a teaspoon of grated ginger.
  • Layer 1: 1/2 cup of cubed firm tofu (pressed to remove excess moisture).
  • Layer 2: 1/2 cup of shredded red cabbage.
  • Layer 3: 1/2 cup of shredded carrots.
  • Layer 4: 1/2 cup of snap peas or edamame.
  • Layer 5: 1/4 cup of chopped green onions.
  • Top Layer: 1 tablespoon of sesame seeds.

Simply shake the jar when you’re ready to eat, and enjoy the delightful flavors of this Asian-inspired salad!

Notes:

For a spicier kick, add some sriracha or chili flakes to the dressing. This salad is great served with rice noodles or on its own as a light meal.

With these easy vegan salad jar recipes, you can enjoy healthy, delicious meals all week long without the stress of daily cooking. Happy meal prepping!