Quinoa Chickpea Mason Jar Salad Recipe
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Eating healthy lunches has never been easier or more delicious than with this quinoa chickpea mason jar salad! Packed with vibrant layers of fresh vegetables, protein-packed chickpeas, and fluffy quinoa, this salad is perfect for meal prep or grab-and-go lunches. With each jar staying fresh for days, this is the ultimate recipe for busy weekdays or anyone looking for a wholesome, satisfying meal.
This amazing chickpea quinoa mason jar salad is so fresh, healthy, filling and delicious! That’s a lunch to look forward to!
Why You’ll Love Quinoa Chickpea Mason Jar Salad
- Fresh and Flavorful: Each layer of this salad bursts with vibrant, fresh flavors from juicy cherry tomatoes to creamy avocado, perfectly complemented by a tangy lemon-olive oil dressing. Every bite tastes like summer in a jar!
- Perfect for Meal Prep: These mason jar salads stay fresh in the fridge for up to 4 days, so you can prepare a week’s worth of healthy lunches in one go. No more last-minute lunch stress!
- Nutrient-Packed: This recipe is loaded with plant-based protein from quinoa and chickpeas, plus fiber and healthy fats from avocado. It’s a wholesome meal that keeps you full and energized.
- Customizable: Add or swap veggies to suit your taste or use what you have on hand. This salad is super versatile and works with a variety of ingredients!
- Easy and Convenient: Minimal cooking is required, and the layering process is straightforward. Once prepped, just grab a jar and go for an effortless, nutritious meal!
If you find it to be a challenge to eat healthy lunches, you need to start making mason jar salads! Eating healthy will be so easy when you have this amazing chickpea quinoa mason jar salad waiting for you in the fridge! Grab a mason jar with a salad and your healthy quinoa lunch is here! Delicious!
Ingredients For Quinoa Chickpea Mason Jar Salad
- Cherry tomatoes – These add a burst of juicy, tangy flavor to the salad.
- Quinoa – A protein-packed grain that’s fluffy, nutritious, and filling.
- Chickpeas – Provide plant-based protein and a hearty texture.
- Zucchinis – Lightly sautéed for tenderness and added flavor.
- Avocados – Creamy and rich, they pair beautifully with the other ingredients.
- Green onions – Add a mild, oniony crunch to the mix.
- Lettuce leaves – Crisp and refreshing, they fill out the salad beautifully.
- Lemon – Adds a bright, tangy taste and helps keep the avocado green.
- Extra virgin olive oil – A rich, healthy base for the dressing.
- Salt and pepper – Enhances the flavors of the salad.
For exact measurements, see the printable recipe card at the bottom of this article.
Beautiful layers of cherry tomatoes, chickpeas, quinoa, zucchini, green onion, avocado and lettuce are kept fresh in a mason jar, just waiting for you to eat them. Glass mason jars are amazing in keeping salads fresh for up to 5 days. Believe it or not, the lettuce stays crisp and all ingredients taste so yummy! A note about avocado – when you have chopped avocado in any pre-made salads, the trick to keeping it from turning brown is tossing it with a generous amount of freshly squeezed lemon juice. The acid in lemon keeps the avocados bright green!
Kitchen Tools You Need To Make Quinoa Chickpea Mason Jar Salad
- Measuring cups and spoons – For precise measurements of ingredients like quinoa and olive oil.
- Non-stick frying pan – To sauté the zucchini until tender.
- Knife and cutting board – Essential for chopping vegetables and preparing the avocado.
- Mixing bowls – Useful for tossing the avocado with lemon juice and combining the dressing.
- Mason jars (quart size) – These keep the salad fresh and make it portable.
- Whisk or fork – For mixing the lemon-olive oil dressing.
This chickpea quinoa mason jar salad is vegan, but it’s super filling and will definitely keep you full until dinner. The protein comes from the chickpeas and quinoa itself – even though quinoa is a grain, it has high protein content and is really good for you!
How To Make Quinoa Chickpea Mason Jar Salad
- Start by cooking the quinoa according to the instructions on the package. Let it cool completely to prevent it from wilting the other ingredients.
- Chop the zucchini into bite-sized pieces, then sauté them in a lightly greased pan until tender. Allow the zucchini to cool as well.
- Prepare the avocados by peeling and cutting them into chunks. Toss them with freshly squeezed lemon juice to maintain their vibrant color.
- Mix together the olive oil and lemon juice in a small bowl to create the dressing.
- Gather your mason jars and pour the dressing into the bottom of each one.
- Begin layering the salad, starting with the cherry tomatoes, followed by chickpeas, quinoa, zucchini, green onions, avocado, and finally, fresh lettuce leaves.
- Pack the jars tightly with lettuce to reduce air space, helping the salad stay fresh longer.
- Screw the lids on securely and store the jars in the refrigerator. When you’re ready to enjoy, give the jar a shake or pour the contents onto a plate.
The key to successful mason jar salads is putting the dressing on the bottom and then layering them in the order listed in the recipe. Also, put as many lettuce leaves as you can to fill the jar to the max – the less air space remains, the better it is for helping it stay fresh.
Serving Suggestions
- Enjoy the salad directly from the jar for a convenient and mess-free meal. Simply shake the jar to mix the ingredients and dig in with a fork.
- If you prefer, pour the salad out onto a large plate or bowl. The layers will combine beautifully, creating a colorful presentation.
- Pair this salad with a Fluffy Bread Machine Dinner Rolls for a heartier meal.
- Serve alongside a cup of Healthy Vegan Chickpea Soup for a cozy and balanced lunch or dinner.
- For added crunch, sprinkle some Crunchy Roasted Walnut or seeds on top before eating.
You can eat this quinoa mason jar salad either straight out of a jar (shake it upside down beforehand) or just invert it into a large plate. No matter which way you eat it, it’s so delicious and nutritious!
Tips For Success
- Layering is key: Always place the dressing at the bottom of the jar to prevent the other ingredients from getting soggy. Heavier ingredients, like cherry tomatoes and chickpeas, should go next to keep the lighter ones from being crushed. Save the lettuce for the top to maintain its crispness.
- Cook and cool ingredients: Make sure the quinoa and zucchini are completely cool before layering them in the jar. Adding warm ingredients can cause condensation, which might make the salad mushy.
- Pack tightly: Fill each jar as much as possible to minimize air exposure. Less air means fresher ingredients, especially for delicate ones like lettuce and avocado.
- Keep avocado fresh: Toss the avocado generously in lemon juice to prevent browning. If you’re meal-prepping for the full 4 days, you can add the avocado to only the jars you’ll eat first and leave it out of the others until just before serving.
- Shake or toss: When it’s time to eat, shake the jar well to mix the dressing and ingredients evenly. If you’re pouring the salad onto a plate, give it a quick toss before serving to ensure everything is coated in dressing.
- Use fresh ingredients: The quality of your vegetables will make a big difference. Choose ripe avocados, crisp lettuce, and firm cherry tomatoes for the best results.
- Storage matters: Store the jars upright in the fridge to keep the layers intact and the dressing from touching the lettuce prematurely.
In addition to this yummy healthy chickpea quinoa mason jar salad, I have other amazing salad-in-a-jar recipes: chicken apple mason jar salad, Mexican burrito bowl mason jar salad, mango chicken mason jar salad and soba noodle mason jar salad. Now you’ll never run out of healthy lunch ideas :) Enjoy!
Variations And Substitutions
- Switch up the protein: Replace chickpeas with black beans, edamame, or shredded chicken for a different source of protein. Each option adds its own unique flavor and texture.
- Try different grains: Instead of quinoa, you can use cooked farro, brown rice, or couscous. These grains provide similar heartiness and work well in layered salads.
- Use seasonal veggies: Swap zucchini for roasted sweet potatoes, steamed broccoli, or bell peppers depending on what’s in season or what you have available. This keeps the salad fresh and exciting every time you make it.
- Experiment with dressings: While the lemon-olive oil dressing is light and refreshing, feel free to try balsamic vinaigrette, tahini dressing, or a spicy peanut sauce for a different flavor profile.
- Add crunch: For extra texture, toss in sunflower seeds, slivered almonds, or crushed tortilla chips just before serving. These add an unexpected crunch to your salad.
- Herb it up: Add chopped parsley, cilantro, or fresh basil for a burst of herbal flavor. Herbs can elevate the overall taste of the salad while adding a fresh touch.
- Make it dairy-friendly: If you’re not vegan, sprinkle some feta cheese or grated parmesan into the mix. Both pair wonderfully with the other ingredients.
- Spice it up: Add a sprinkle of crushed red pepper flakes or a dash of hot sauce for a spicy kick. You can also include sliced jalapeños for added heat.
- Gluten-free swaps: This salad is naturally gluten-free, but always double-check canned chickpeas or other ingredients for hidden gluten if needed.
Storage and Reheating
- Storage: Keep the mason jar salads sealed tightly with their lids and store them upright in the refrigerator. These salads stay fresh for up to 4 days if layered properly. For best results, make sure to add lettuce to the top to keep it crisp and avoid contact with the dressing until ready to eat.
- Avocado Tip: If you’re planning to store the salads for more than 2 days, consider adding the avocado only to the jars you’ll eat sooner. Alternatively, you can store the chopped avocado separately and add it just before serving.
- Reheating: Since this salad is designed to be enjoyed cold, there’s no need to reheat it. If you prefer warm quinoa or zucchini, remove them from the jar and heat them briefly before combining with the rest of the ingredients.
- Serving on the go: These jars are perfect for busy days! Just toss one into your lunch bag, and it will be ready to enjoy wherever you are.
Frequently Asked Questions
How long will these mason jar salads stay fresh?
When properly assembled and stored in the refrigerator, these quinoa chickpea mason jar salads will stay fresh for up to 4 days. Be sure to layer the ingredients with the dressing at the bottom and the lettuce at the top to maintain freshness and prevent sogginess.
Can I use a different type of jar or container?
Yes! While mason jars are ideal because they’re airtight and stackable, you can use any airtight container with a lid. However, clear jars make it easier to see the layers and keep everything visually appealing.
What if I don’t have quinoa?
No problem! You can substitute quinoa with another grain such as rice, couscous, farro, or even cooked pasta. Just make sure it’s cooled before adding it to the jar.
Can I make this salad without avocado?
Of course! If you’re not a fan of avocado or don’t have any on hand, you can leave it out or replace it with another creamy ingredient like diced cucumbers or roasted sweet potatoes for a different texture.
Is this recipe gluten-free?
Yes, this salad is naturally gluten-free. However, it’s always a good idea to check the labels of packaged items like canned chickpeas to ensure they don’t contain any hidden gluten.
Can I add protein to this salad?
Absolutely! While chickpeas and quinoa provide plant-based protein, you can add grilled chicken, shrimp, or hard-boiled eggs for extra protein if you’re not following a vegan diet.
How do I eat this salad?
You can shake the jar to mix the ingredients and eat it straight from the jar for a quick, portable meal. Alternatively, you can pour the contents onto a plate or bowl and give it a quick toss before enjoying.
Can I freeze these salads?
No, freezing is not recommended for mason jar salads. Many of the ingredients, such as lettuce and avocado, don’t freeze well and can become watery or mushy when thawed.
What other vegetables can I use?
You can customize this salad with your favorite vegetables! Try adding shredded carrots, roasted bell peppers, steamed broccoli, or sliced radishes for variety.
What’s the best way to store leftover salad ingredients?
If you have extra chopped ingredients, store them in separate airtight containers in the refrigerator. This way, you can easily assemble fresh salads as needed without compromising the texture or flavor of the ingredients.
Other Easy Chickpea Recipes
Oven-Baked Falafel Using Canned Chickpeas – These golden-brown falafels are crispy on the outside, soft inside, and made easy with canned chickpeas.
Chickpea Salad With Fresh Cucumber – A refreshing, crunchy salad packed with protein-rich chickpeas and crisp cucumbers.
Quinoa Salad With Pesto, Chickpeas, and Tomatoes – A vibrant and flavorful salad combining nutty quinoa, tangy pesto, and juicy cherry tomatoes.
Crispy Air Fryer Chickpeas Recipe – Perfectly seasoned, crunchy chickpeas made effortlessly in the air fryer for a healthy snack.
Other Easy Quinoa Recipes
Stuffed Bell Peppers With Quinoa and Black Beans – Colorful bell peppers filled with a hearty mix of quinoa, black beans, and spices.
Sweet Quinoa Salad With Raisins – A delightful mix of fluffy quinoa, sweet raisins, and a hint of cinnamon for a wholesome side dish.
Vegan Avocado Quinoa Bowl With Black Beans – A creamy and satisfying plant-based bowl packed with protein, avocado, and seasoned quinoa.
Chickpea Quinoa Mason Jar Salad Recipe
Ingredients
- 1 pint cherry tomatoes
- 1 cup quinoa
- 1 can 15 oz chickpeas, drained and rinsed
- 2 zucchinis
- 2 avocados
- 1 bunch green onions chopped
- 2 cups lettuce
- 1 large lemon
- 1/4 cup extra virgin olive oil
Recommended Kitchen Tools (click the links below to see the items used to make this recipe)
- Non-stick Frying pan
- Mason Jars (16 oz) quart size
Instructions
- Cook quinoa according to package directions.
- Peel and chop the zucchini. Spray the non-stick frying pan with cooking spray. Add zucchini pieces and cook, stirring occasionally, for 5 minutes, or until tender. Add salt and pepper to taste.
- Let quinoa and zucchini cool completely.
- Peel the avocados and cut into pieces. Put in a bowl, squeeze 1/2 of the lemon over them and mix, so the avocado pieces are completely coated in lemon juice (lemon juice will keep avocado from turning brown).
- In a cup, put the extra virgin olive oil and the juice from remaining 1/2 lemon and whisk with fork.
- Prepare 4 quart-size (32 oz) mason jars.
- Divide the olive oil and lemon juice dressing between the mason jars and pour on the bottom of the jars.
- Put the cherry tomatoes in the mason jars.
- Put the chickpeas on top of cherry tomatoes.
- Put the quinoa on top of chickpeas.
- Put the zucchini slices on top of quinoa.
- Put the green onions on top of zucchini.
- Put the avocado as the next layer,
- Fill the remaining space in the mason jars with lettuce leaves.
- Close the mason jars and refrigerate for up to 4 days.
More Salad Recipes
- Feta, Green Bean, and Tomato Salad
- Mini Caprese Skewers With Mozzarella and Basil
- Blue Cheese, Pear, and Walnut Salad
It’s fresh, healthy, and incredibly filling perfect for a lunch to look forward to. I love how easy it is to prepare and how delicious it tastes.
It’s such an easy and satisfying meal!