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Layered cucumber jar salad with chickpeas, couscous, red onion, cherry tomatoes, and fresh greens in a glass mason jar.

Cucumber Jar Salad (Easy, Healthy & Meal Prep Friendly Mason Jar Salad)

Molly
A light, refreshing cucumber jar salad layered with crisp veggies, creamy Greek yogurt dressing, and fresh herbs—perfect for healthy meal prep, packed lunches, or summer picnics. This no-cook, make-ahead salad is low in calories, hydrating, and totally customizable for any eating style.
Prep Time 15 minutes
Chill Time 1 hour
Total Time 1 hour 15 minutes
Course Lunch, Salad
Cuisine American, Mediterranean
Servings 2 jars
Calories 180 kcal

Ingredients
  

  • 1 large cucumber thinly sliced
  • ½ red onion thinly sliced
  • 1 cup cherry tomatoes halved
  • ½ cup shredded carrots
  • ¼ cup crumbled feta or shredded mozzarella
  • 2 tablespoons chopped fresh dill or parsley
  • 2 cups chopped romaine or spinach
  • ½ cup plain Greek yogurt
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt & pepper to taste

Instructions
 

  • Start with the dressing: Whisk Greek yogurt, olive oil, lemon juice, salt, and pepper together. Divide evenly between two mason jars.
  • Add the hard veggies: Layer in carrots, red onions, and cucumbers—this keeps moisture away from the greens.
  • Layer the tomatoes and herbs: Cherry tomatoes go next, then sprinkle in your chopped dill or parsley.
  • Add the cheese: Feta or mozzarella adds a creamy, salty punch.
  • Top with greens: Finish with romaine or spinach so they stay dry until you shake it all up later.
  • Seal and chill: Store in the fridge up to 4 days. Shake before serving or pour into a bowl.

Notes

Secret Tips for the Best Cucumber Jar Salad

  • Salt your cucumbers lightly before layering to draw out excess moisture—this keeps the whole jar crisp longer.
  • Use wide-mouth jars for easier layering and eating straight from the jar.
  • Chop your veggies uniformly so every bite has even texture and balance.
  • Add nuts or seeds (like sunflower or almonds) just before serving for a crunch boost.
  • Keep a few jars undressed and store dressing separately if prepping for more than 3 days.
  • Herbs matter. A little fresh dill or mint goes a long way in boosting flavor.
  • Zest your lemon into the dressing for an extra pop of citrus brightness.
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