Description
Layered Mediterranean-inspired salad jars with lemony chickpeas, marinated artichokes, crisp veggies, and feta cheese. A portable, protein-packed lunch that stays fresh for days!
Ingredients
Scale
- Dressing (per jar):
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1/2 tsp dried oregano
- 1/4 tsp garlic powder
- Salt & pepper to taste
- Layers (per 16-oz jar):
- 1/2 cup cooked chickpeas (drained/rinsed)
- 1/4 cup marinated artichoke hearts, chopped
- 1/4 cup diced cucumber
- 1/4 cup cherry tomatoes, halved
- 2 tbsp crumbled feta cheese
- 2 tbsp Kalamata olives, sliced
- 1/4 cup shredded red cabbage
- 1/4 cup baby spinach or arugula
- 1 tbsp toasted pine nuts (optional)
- Optional Add-ins:
- 2 tbsp cooked quinoa or couscous
- 1 tbsp sun-dried tomatoes
- 1 tsp capers
Instructions
- Make dressing: Whisk olive oil, lemon juice, oregano, garlic powder, salt, and pepper in a small bowl.
- Layer jars: Start with dressing at the bottom. Add ingredients in this order: chickpeas → artichokes → cucumbers → tomatoes → feta → olives → cabbage → greens. Top with pine nuts.
- Seal and store: Refrigerate upright for up to 4 days. The dressing marinates the ingredients from the bottom up.
- Serve: Shake jar to distribute dressing, then empty into a bowl or eat straight from the jar.
Notes
- Meal prep: Assemble up to 4 jars at once for weekly lunches
- Vegan option: Omit feta or use vegan cheese
- Gluten-free: Ensure all ingredients are GF-certified
- Crispier veggies: Add radishes or bell peppers
- Protein boost: Add grilled chicken or tuna
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Lunch/Meal Prep
- Method: No-Cook Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 jar
- Calories: 380
- Sugar: 6g
- Sodium: 680mg
- Fat: 25g
- Saturated Fat: 5g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 9g
- Protein: 12g
- Cholesterol: 15mg