Japanese Soba Noodle Bowl Mason Jar Salad (Vegan, Gluten-Free)
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If you’re looking for a healthy, portable, and visually stunning meal prep idea, this Japanese Soba Noodle Bowl Mason Jar Salad is perfect for you! Packed with plant-based protein from edamame and mushrooms, this vibrant and delicious dish is both vegan and gluten-free. With a flavorful soy-lime dressing and a beautiful layering of fresh ingredients, these mason jar salads make eating healthy as easy as grabbing a jar and flipping it onto a plate.
This Japanese Soba Noodle Bowl salad is vegan, but has enough protein to power you for the whole day! Soba noodles are gluten-free, and this recipe makes 4 portable healthy lunches that are delicious and good for you!
Why You’ll Love Japanese Soba Noodle Bowl Mason Jar Salad
- Packed with Protein: Despite being vegan, this salad is full of plant-based protein from edamame, mushrooms, and soba noodles, keeping you satisfied and energized all day.
- Vibrant and Colorful: The layers of red cabbage, carrots, and mushrooms create a feast for the eyes as well as the palate, making it a joy to prepare and eat.
- Perfect for Meal Prep: With a shelf life of up to five days, these mason jar salads are the ultimate meal prep solution, saving you time and effort during busy weeks.
- Naturally Gluten-Free: Using 100% buckwheat soba noodles ensures this dish is safe for gluten-free diets without compromising flavor.
- Delicious Cold: The soba noodles and tangy soy-lime dressing taste incredible straight from the fridge, making this a refreshing meal option on hot days.
I make this delicious vegan Soba noodle bowl in the form of mason jar salads to prep 4 portable healthy lunches at once! Glass mason jars keep the ingredients super fresh, layers beautifully separated, and the contents ready to be dumped onto a plate for an instant noodle bowl deliciousness!
Ingredients for Japanese Soba Noodle Bowl Mason Jar Salad
- Soba Noodles – Choose 100% buckwheat noodles for a gluten-free option; these provide a hearty base for the salad.
- Edamame – A plant-based protein powerhouse that adds a pop of green and a satisfying texture.
- Mushrooms – Lightly pan-fried to enhance their earthy flavor and give the salad a savory touch.
- Carrots – Shredded for a crisp and sweet layer that balances the dish.
- Red Cabbage – Adds crunch and a vibrant purple hue, making the salad visually appealing.
- Soy Sauce – The salty base for the tangy dressing.
- Extra-Virgin Olive Oil – Helps create a smooth, rich dressing.
- Lime Juice – Provides zesty freshness that brightens the salad’s flavors.
- Ground Black Pepper – Adds a hint of spice to the dressing.
For the exact measurements of the ingredients, see the printable recipe card at the bottom of this article.
Japanese soba noodles pair perfectly with mushrooms, edamame, shredded carrots and shredded red cabbage, and the soy lime dressing makes it taste divine! Mason jar setup keeps the dressing on the bottom, and the first layer is green edamame, followed by the grey soba noodles, then orange carrots, then brown mushrooms, and topped with purple cabbage – so colorful, so healthy, so yummy!
Kitchen Tools You Need To Make Japanese Soba Noodle Bowl Mason Jar Salad
- Large Pot – For cooking the soba noodles perfectly.
- Non-Stick Frying Pan – To sauté the mushrooms without sticking.
- Cooking Spray – Ensures the mushrooms cook evenly without excess oil.
- Mixing Bowl – For tossing the noodles and allowing them to cool.
- Measuring Cups and Spoons – For precise measurements of the dressing ingredients.
- Quart-Size Mason Jars (4, 32 oz each) – These jars are essential for layering and storing the salads.
How To Make Japanese Soba Noodle Bowl Mason Jar Salad
- Boil the soba noodles in a large pot following the package instructions. Drain, rinse with cold water, and let them cool in a mixing bowl.
- Heat a non-stick frying pan with a light coating of cooking spray. Add the mushrooms and sauté for about 5 minutes until tender. Let them cool.
- In a small bowl, whisk together soy sauce, olive oil, lime juice, and ground black pepper to make the dressing.
- Pour the dressing into the bottom of four mason jars.
- Layer the ingredients in each jar: start with edamame, then soba noodles, followed by shredded carrots, sautéed mushrooms, and finish with red cabbage.
- Seal the jars tightly and store them in the refrigerator for up to five days.
- When ready to serve, invert the jar onto a plate, letting the layers tumble out beautifully. Enjoy your fresh and flavorful noodle bowl!
You don’t have to be a vegan to enjoy this salad – I’m not a vegan and I think this salad is amazing! This Soba noodle bowl salad keeps you full for hours because it’s so high in protein. Soba noodles themselves are high in protein, plus you get tons of protein from edamame and mushrooms – scrumptious! Super healthy ingredients, so filling and no need for meat :)
Serving Suggestions
- Serve the salad directly on a large plate after inverting the mason jar to display the colorful layers.
- Pair it with a hot bowl of Wonton Dumpling Soup for a cozy and balanced meal.
- Garnish with sesame seeds or a sprinkle of chopped green onions for added texture and flavor.
- Enjoy with a side of Perfectly Cooked Bibigo Steamed Dumplings or Quick and Crunchy Frozen Spring Rolls for a complete Japanese-inspired feast.
- This salad is also great as a standalone dish for a light lunch or dinner.
If you are on a gluten-free diet, you’ll certainly appreciate the fact that soba noodles are gluten-free! Authentic Japanese soba noodles are made out of buckwheat which doesn’t contain gluten. When buying Soba noodles in the US, read the labels as some brands contain the mix of wheat (with gluten) and buckwheat. Choose the brand of Soba noodles that are 100% buckwheat, you can find them in Whole Foods or on Amazon.
Tips For Success
- Choose the Right Noodles: For a gluten-free version, double-check that your soba noodles are 100% buckwheat. Many brands mix wheat flour into their noodles, so always read the label.
- Cool Ingredients Completely: Make sure both the soba noodles and sautéed mushrooms are fully cooled before layering them into the jars. This prevents excess moisture and keeps the salad fresh.
- Layer Strategically: Always start with the dressing at the bottom and layer sturdier ingredients like edamame first. This ensures that more delicate layers, like red cabbage, stay crisp and vibrant.
- Prep Ahead for Busy Weeks: These salads can last up to five days in the fridge, so they’re a fantastic meal prep option. Make them on a Sunday and enjoy fresh lunches all week!
- Shake Before Serving: Give the jar a gentle shake before flipping it onto a plate to help distribute the dressing evenly across all layers.
Soba noodles are delicious cold, which makes them perfect for mason jar salads! And combined with the soy-lime dressing, they are so addictive! You are going to love this healthy noodle bowl salad – this vegan and gluten-free lunch is incredible!
Variations and Substitutions
- Swap the Dressing: Instead of soy-lime, try a sesame-ginger dressing for a nutty twist. You can also use tamari or coconut aminos as a soy-free alternative.
- Boost the Protein: Add cubed tofu or tempeh to increase the protein content while keeping it vegan. For a non-vegan option, grilled chicken or boiled eggs work well.
- Add More Veggies: Include snap peas, bell peppers, or cucumbers for added crunch and color. Shredded daikon radish is another excellent addition.
- Experiment with Mushrooms: Substitute the standard mushrooms with shiitake or enoki mushrooms for a more authentic Japanese flavor.
- Go Spicy: Mix a bit of sriracha or chili oil into the dressing for a kick of heat. Alternatively, add thinly sliced red chilies to one of the layers.
- Make It Nut-Free: Replace sesame oil or seeds with sunflower oil and toasted sunflower seeds to accommodate nut allergies.
- Switch the Base: Replace soba noodles with spiralized zucchini or shirataki noodles for a lower-carb option.
Storage and Reheating
- Refrigeration: Store the mason jar salads in the refrigerator for up to 5 days. Keep them tightly sealed to maintain freshness.
- Serving: When ready to eat, simply flip the jar onto a plate to release the contents. No reheating is needed since this salad is meant to be enjoyed cold.
- Freezing: Freezing is not recommended as it will alter the texture of the fresh vegetables and soba noodles.
- Tips for Transport: If you’re taking the jar to work or school, pack it upright to prevent any spills, and don’t forget to bring a fork or chopsticks!
Frequently Asked Questions
Can I use other types of noodles instead of soba?
Yes, you can substitute soba noodles with rice noodles, glass noodles, or even whole wheat spaghetti if gluten-free isn’t a requirement. Each will slightly change the texture and flavor but still work beautifully in the salad.
What’s the best way to shred carrots and cabbage?
You can use a box grater for the carrots and a sharp knife or mandoline slicer for the cabbage. If you’re short on time, pre-shredded options are available in most grocery stores.
How do I ensure the soba noodles don’t stick together?
Rinse the noodles thoroughly under cold water after cooking. This not only stops the cooking process but also washes away excess starch, which can cause clumping. Tossing the cooled noodles with a bit of the dressing can also help.
Can I customize the layers in the mason jars?
Absolutely! The beauty of mason jar salads is their versatility. You can switch up the vegetables, add seeds or nuts, or even include fruit like mandarin oranges for a sweet contrast.
Is this salad good for weight loss?
Yes, this salad is a great option for weight loss because it’s low in calories, high in protein, and filled with fiber-rich vegetables that keep you full longer. Just be mindful of the portion sizes and dressing quantity.
Can I make a bigger batch of the dressing for other uses?
Definitely! The soy-lime dressing is versatile and works well as a marinade for tofu, drizzle for roasted veggies, or dip for spring rolls. Store it in an airtight container in the fridge for up to a week.
Other Easy Noodle Recipes
Cooking Rice Noodles: Foolproof Guide for Best Results – Learn how to cook rice noodles perfectly every time with this simple and reliable step-by-step guide.
Simple Buttered Noodles with Ground Turkey: A Tasty Dinner Idea – This quick and comforting recipe combines tender noodles with seasoned ground turkey for a flavorful and easy dinner.
Restaurant-Style Hibachi Noodles at Home – Recreate the savory, buttery hibachi noodles you love with this simple and delicious recipe.
Crispy Air Fryer Frozen Zucchini Spirals – Enjoy perfectly crispy and healthy zucchini spirals straight from your air fryer in minutes.
Instant Pot Homemade Ramen Recipe – Make flavorful and hearty ramen noodles in no time with this easy Instant Pot recipe.
Fast and Easy Chicken Noodle Soup in 15 Minutes – Whip up a warm and comforting bowl of chicken noodle soup in just 15 minutes with this quick recipe.
Japanese Vegan Soba Noodle Bowl Mason Jar Salad
Ingredients
- 1 package 8 oz Soba noodles (100% buckwheat)
- 1 package 8 oz frozen shelled edamame, thawed
- 1 package 8 oz mushrooms, sliced
- 2 carrots shredded
- 1/2 head red cabbage shredded
- 2 tbsp soy sauce
- 2 tbsp extra-virgin olive oil
- 1 lime squeezed
- 1/2 tsp ground black pepper
Recommended Kitchen Tools (click the links below to see the items used to make this recipe)
- Large pot
- Non-stick Frying pan
- Cooking spray
- Quart-size mason jars (4, 32 oz each)
Instructions
- Cook Soba noodles according to package directions. Drain the noodles, rinse with cold water, put into a bowl and let cool completely.
- While the noodles are cooking, spray the non-stick frying pan with cooking spray. Add the mushrooms and pan-fry, stirring every minute, for 5 minutes. Remove from frying pan into a bowl and let cool completely.
- In a cup, combine soy sauce, olive oil, lime juice and black papper. Whisk with a fork to make a dressing.
- Prepare 4 mason jars (quart size - 32 oz each). Add the dressing to each jar, so it's on the bottom.
- Put the edamame on the bottom of the jars.
- Put the soba noodles in the jars.
- Put the layer of shredded carrots in the jars.
- Put the layer of mushrooms in the jars.
- Put the red cabbage in the jars as the top layer.
- Close the jars and refrigerate for up to 5 days. To serve the noodle bowl, open the jar, flip it upside down and put the contents on a large plate. Enjoy!
More Salad Recipes
- Creamy Apple Raisin Greek Yogurt Salad
- Classic Bologna Spread Recipe
- Spicy Japanese Kani Salad Recipe
Love that this recipe is vegan, gluten-free, and packed with protein. Delicious!
This Soba noodle salad is perfect for my meal prep! So fresh and filling.