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Mason Jar Salads on the Go

When you’re in a hurry but still want to eat healthy, try prepping Mason jar salads to go. They’re quick and easy to assemble, easily transportable and your leafy greens and veggies will stay crisp. Try these great tips below for a healthy, convenient option for your busy lifestyle.

The key to any Mason jar salad is to layer it correctly.

  • Begin with the dressing on the bottom of the Mason jar. This ensures your salad will stay fresh and crisp, avoiding sogginess.
  • Add a grain or a protein, such as rice, quinoa, beans or chicken. The grain or protein will protect your leafy greens and other delicate ingredients from getting soggy.
  • Try some fixings. Ingredients such as fruit (fresh or dried), nuts, shredded carrots, diced tomatoes, peppers and cheese will stay dry until you’re ready to eat your on-the-go salad.
  • Layer the top of you salad with leafy greens. Use the lettuce of your choice or mix it up with a combination of lettuce, kale and spinach for some extra protein and antioxidants.
  • When you’re ready to eat your salad, take off the lid, turn the Mason jar upside down and pour it into a bowl. Your leafy greens will provide the bed of your salad.
  • If you don’t have a bowl handy, keep the lid on the jar and shake vigorously until all the ingredients are mixed to your liking. Take the lid off and enjoy straight out of the Mason jar!

Check out the recipe below for a sample Mason jar salad on the go!


Fresh Caprese, Pasta and Spinach Salad

*Please note the recipe below makes 5 servings

  • Ingredients:
    • Five 1-quart-sized Mason jar
    • About 10 tablespoons of balsamic vinaigrette
    • 1/2 cup of grape tomatoes
    • 10 ounces of fresh mozzarella
    • 2 cups of cooked, drained whole wheat pasta (may also substitute gluten free rice pasta)
    • 10 cups of baby spinach
  • Instructions:
    • Divide ingredients evenly between 5 Mason jars, beginning with the salad dressing, then the tomatoes, mozzarella, pasta and top with spinach.
    • Place the lid on the jar and tightly close.
    • When ready to eat, shake the Mason jar to coat the ingredients with the dressing.
    • Remove lid and enjoy!
  • Nutrition Information:
    • 1 serving = 1 Mason jar
    • Calories: 323
    • Fat: 22 grams
    • Carbohydrates: 30 grams
    • Fiber: 6 grams
    • Protein: 22 grams

Why a Mason jar, you ask? The glass container keeps salads fresher for a longer period of time than a plastic container. You can prep your Mason jar salad and keep it refrigerated and fresh for up to 5-7 days. That’s a whole week’s worth of salad you can prep in advance and take with you on the go!

If you have any nutrition questions or would like to speak with one of our expert physical therapists or physical therapist assistants, please call Loudoun Sports Therapy Center at 703-450-4300. Also be sure to return to our website at for the latest health news.

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