Mason Jar Greek Salad with Tahini Dressing
Introduction
This Mason Jar Greek Salad with Tahini Dressing is a delicious and convenient way to enjoy a nutritious Mediterranean-inspired meal on the go. Packed with crisp cucumbers, juicy tomatoes, Kalamata olives, red onions, and creamy feta, it’s elevated with a rich, nutty tahini dressing. Perfect for meal prep, this salad stays fresh in the fridge and makes for a quick lunch or light dinner.
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 2 mason jars
Ingredients
For the Tahini Dressing:
3 tbsp tahini
2 tbsp lemon juice (freshly squeezed)
1 tbsp extra virgin olive oil
1 tbsp water (adjust for consistency)
1 tsp Dijon mustard
1 garlic clove (minced)
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
1 tsp honey or maple syrup (optional for a hint of sweetness)
For the Greek Salad:
1 cup cherry tomatoes (halved)
1 cup cucumber (diced)
½ cup red bell pepper (diced)
½ cup red onion (thinly sliced)
¼ cup Kalamata olives (pitted and halved)
½ cup feta cheese (crumbled)
½ cup canned chickpeas (drained and rinsed) optional for protein
2 tbsp fresh parsley (chopped)
Instructions
Prepare the Tahini Dressing
In a small bowl or jar, whisk together tahini, lemon juice, olive oil, water, Dijon mustard, minced garlic, oregano, salt, black pepper, and honey (if using).
Adjust the consistency by adding more water if needed. It should be smooth and pourable.
Taste and adjust seasoning if necessary.
Layer the Salad in Mason Jars
Dressing first:
Pour about 2–3 tablespoons of the tahini dressing into the bottom of each mason jar.
Firm veggies next:
Add cherry tomatoes, cucumbers, and red bell peppers—these will sit in the dressing without getting soggy.
Add onions and olives:
Layer red onions and Kalamata olives on top.
Protein layer (optional):
If using chickpeas, add them next.
Cheese & greens:
Top with crumbled feta and fresh parsley.
Store & Serve
Seal the mason jars tightly and store them in the fridge for up to 3-4 days.
When ready to eat, shake the jar to distribute the dressing, or pour it into a bowl and mix well.
Tips & Tricks
Use a wide-mouth mason jar for easier layering and serving.
Keep the dressing separate if storing longer than 4 days to maintain freshness.
Swap the feta for dairy-free cheese or avocado for a vegan version.
Customize it! Add grilled chicken, quinoa, or sunflower seeds for extra protein and texture.
Nutrition Facts (Per Serving)
(Estimated, without chickpeas)
Calories: 280
Protein: 7g
Carbohydrates: 22g
Fiber: 5g
Fat: 20g
Sodium: 480mg
Final Thoughts
This Mason Jar Greek Salad with Tahini Dressing is an easy, nutritious, and flavorful meal-prep option perfect for busy days. With bold Mediterranean flavors and a creamy, nutty dressing, it’s sure to become a favorite!