Greek Salad in a Jar: The Freshest Meal Prep You’ll Ever Make

Amanda Liptak
Apr 27
3 min read

Introduction:

If you’re looking for a lunch that’s refreshing, satisfying, and ridiculously easy to prep, you’ll fall in love with Greek Salad in a Jar. Packed with crisp veggies, creamy feta, briny olives, and a zesty dressing, this Mediterranean-inspired meal is a delicious way to stay nourished all week long.

And the best part? It’s layered perfectly in a mason jar, so it stays fresh and crunchy until you’re ready to shake it up and dig in. No soggy salads here!

🌟 Why You’ll Love Greek Salad in a Jar

Meal Prep Friendly: Make 3–5 jars at once for effortless grab-and-go lunches.
Full of Flavor: A classic combo of tangy, salty, fresh, and creamy.
Nutrient-Dense: Loaded with fiber, healthy fats, antioxidants, and protein.
Customizable: Add grilled chicken, chickpeas, or quinoa to make it a full meal.

A recipe from Amanda Liptak, RDN, CLT, CA

Ingredients

½ cup white beans, drained
2 hard boiled eggs
1 cup chopped lettuce
½ cup cherry tomatoes
½ cup chopped cucumber
¼ cup sliced red onion
¼ cup pitted kalamata olives
2-4 TBSP crumbled feta cheese
3 TBSP extra virgin olive oil
1 TBSP red wine or apple cider vinegar
1 TBSP freshly squeezed lemon juice
½ tsp dried oregano
Sea salt and black pepper to taste

Instructions

Make the dressing in a small bowl and set aside
Assemble the jar(s): If adding the dressing to the jar, add it to the bottom. Then, add the following ingredients in this order from bottom to top: tomatoes, cucumbers, onion, feta, olives, beans, eggs and lettuce.

How to Layer Your Salad

1. Dressing First: Pour 2–3 tablespoons of the dressing into the bottom of each mason jar. This keeps the greens crisp until you're ready to eat.

2. Hearty Veggies: Next, layer the cucumbers, cherry tomatoes, red onions, and bell peppers. These veggies can handle sitting in the dressing without getting soggy.

3. Savory Add-Ins: Add the sliced olives and crumbled feta. They soak up just enough flavor without getting mushy.

4. Leafy Greens: Top each jar with chopped romaine or greens. Pack them in lightly to leave room for shaking.

5. Seal and Store: Screw on the lids and refrigerate your salads for up to 4–5 days.

🍴 Tips & Variations

Boost the protein with grilled chicken, canned tuna, hard-boiled eggs, or chickpeas.
Switch the greens by using spinach, arugula, or a spring mix.
Make it grainy by adding cooked quinoa, farro, or barley between the hearty veggies and feta layer.

This Greek Salad in a Jar is not just a meal—it’s a lifestyle. It brings Mediterranean freshness to your desk, your picnic basket, or your road trip cooler. It's a celebration of clean eating that doesn't sacrifice flavor or convenience.

Prep a few jars today, and let your future self say, "Thank you!" 🥗✨

A Final Note

Here at Nutrient Rich Life we believe that variety is the spice of life! We encourage everyone to make all foods fit as much as possible and that includes eating more plants and cooking in a way that adds fun and flavor to your life!

Hi, I'm Amanda!

Functional weight loss coach, registered dietitian nutritionist and mom of one picky eater with multiple food allergies! I'm a big believer that if you can learn to fish -- you can eat for life! So this blog is dedicated to helping you learn to toss out the food myths that result in unnecessary food stress so that you can become a confident, healthy eater!

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