Healthy Layered Lunches are mason jar salads that are strategically layered in order to keep your greens and dressing separated – ensuring a crisp (not soggy!) healthy lunch!

A line of mason jar lunches using fresh vegetables and other ingredients.

Are you struggling to eat healthy?  Or maybe you just want to get a few more greens into your day?  Do you feel like it takes too much time to prep and make a salad?

A few months back I discovered the magic of healthy layered lunches, or as some may call them — mason jar salads.

All of the ingredients you would normally put into a salad are strategically layered in a large mason jar.  Your greens and dressing are kept separate in order to keep your salad super crisp, instead of a soggy mess.  Just make sure you keep the jar upright until you are ready to eat!

Watch How Easy it is to Make
Healthy Layered Lunches (Mason Jar Salads)
in the Video Below!

So what exactly is this magical order of ingredients that you need to make a healthy layered lunch?

In the diagram below you will see the order in which I tend to layer my mason jar salads.

  • DRESSING goes on the bottom so it stays as FAAAARRR away from the greens as possible.
  • HARD VEGGIES (carrots, celery, onions, bell peppers, etc.)
  • SOFT VEGGIES / FRUIT (beans, corn, apples, grapes, etc.)
  • CHEESE / MEATS (chicken, turkey, bacon, cheddar, etc.)
  • GRAINS / PASTA (quinoa, pasta, rice, etc.)
  • TOPPINGS (nuts, dried fruit, etc.)
  • GREENS (spinach, arugula, kale, etc.)

An instructional graphic of how to put together mason jar salads for lunch.

Coming up very soon an e-mail series will be starting FULL of healthy mason jar salads.  Over the course of two weeks, you will receive 10 healthy layered lunch recipes, organized grocery lists, and meal prep guides.

What Type of Mason Jars are best for these Healthy Layered Lunches?

Since I am a lover of all things simple, I ordered my mason jars online through Amazon.  You can either purchase a pack of 12 here, or you can buy them individually here.  There are two main things you want your mason jar to have:

  • The capacity to hold up to 32 ounces (to hold a large salad!)
  • The lid opening to be a “wide mouth” (for easier retrieval of your salad!)

An overhead picture of three gluten-free salads in a jar for a delicious lunch.

Tips for Making Your Mason Jar Salads Super Crisp

  • Most layered lunches will make it 3-5 days in the refrigerator if stored properly.
  • Some ingredients (avocados, tomatoes, etc.) stay most fresh if placed at the top of the jar the night before/day of eating the salad.
  • I found that mixed greens do best if I place them in the jar the day of eating.  Spinach and kale hold up fine if placed days in advance.
  • Fill your jar to the top with greens and seal it tight to prevent too much oxidation during storage!

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5 from 1 vote

How to Make Healthy Layered Lunches (Mason Jar Salads)

Healthy Layered Lunches are mason jar salads that are strategically layered in order to keep your greens and dressing separated - ensuring a crisp (not soggy!) healthy lunch!
Yield 1 serving
Prep 15 minutes
Total 15 minutes
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From Bottom to Top:

  • LAYER 1: Dressing
  • LAYER 2: Hard Vegetables
  • LAYER 3: Soft Vegetables
  • LAYER 4: Meat / Cheese
  • LAYER 5: Grains / Pasta
  • LAYER 6: Toppings
  • LAYER 7: Greens


  • Layer all ingredients in the order listed above.  Seal mason jar and refrigerate until ready to eat.
  • When ready to eat, flip jar over and shake from side to side to mix up the dressing.
  • Then shake jar up and down to incorporate the dressing into the rest of the salad.
  • Pour mason jar contents into a bowl or onto a plate.  Enjoy!
Last step! If you make this, please leave a review letting us know how it was!

Tap stars to rate!

5 from 1 vote



*Some ingredients do best if placed in mason jars the day of/night before eating.  (i.e.- tomatoes, avocadoes, etc.)  
*Most salads can last up to 3-5 days if sealed and stored properly,
Made this recipe?Leave a comment below!

Want more healthy mason jar salad recipes?

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Shredded Brussel Sprouts Salad with Cranberries


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