Mediterranean Greek Couscous & Veggie Jar Salads
These Mediterranean Greek Couscous & Veggie Jar Salads are fresh, colorful, and bursting with flavor! Made with fluffy couscous, crisp veggies, briny olives, tangy feta, and a zesty Greek dressing, they’re layered perfectly in mason jars to stay fresh for days. A vibrant and healthy lunch that’s ready whenever you are!
Time Required:
Prep Time: 15 minutes
Cook Time (for couscous): 5 minutes
Total Time: 20 minutes
Ingredients
For the Couscous:
1 cup dry couscous
1 cup boiling water
1 tbsp olive oil
1/2 tsp salt
For the Dressing:
1/4 cup extra virgin olive oil
2 tbsp red wine vinegar or lemon juice
1 tsp Dijon mustard
1 clove garlic, finely minced
1/2 tsp dried oregano
Salt and pepper, to taste
For the Salad Layers:
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 red onion, thinly sliced or diced
1/2 cup kalamata olives, pitted and halved
1/2 cup crumbled feta cheese
1/4 cup chopped parsley (optional)
1/2 cup roasted red peppers or bell peppers, diced
Optional: chickpeas, spinach, or arugula
Instructions
Prepare the Couscous
Place couscous in a bowl with olive oil and salt.
Pour boiling water over it, stir briefly, then cover with a lid or plate.
Let sit for 5 minutes, then fluff with a fork and let cool completely.
Make the Dressing
In a small bowl or jar, whisk together olive oil, vinegar (or lemon), mustard, garlic, oregano, salt, and pepper until emulsified.
Set aside.
Assemble the Jar Salads (Quart-sized jars work best)
Layer the ingredients from bottom to top to keep everything crisp:
Dressing (2–3 tbsp per jar)
Cherry tomatoes
Cucumbers
Onions & olives
Roasted red peppers
Cooked couscous
Feta cheese
Fresh herbs or leafy greens (optional)
Press layers down lightly and close the jar tightly.
Chill & Serve
Store jars in the refrigerator for up to 4–5 days.
When ready to eat, shake the jar well or pour contents into a bowl and toss.
Tips
Layering Is Key
Always add the dressing first and greens last to prevent sogginess.
Dense ingredients (like tomatoes and cucumbers) act as a barrier to keep lighter toppings dry.
Cool the Couscous Completely
Let couscous cool to room temperature before adding to the jars—this prevents it from wilting the veggies or melting the cheese.
Meal Prep Friendly
These jars keep well in the fridge for 4–5 days, making them great for weekday lunches or travel.
Use Wide-Mouth Mason Jars
Makes layering easier and pouring out cleaner. Pint or quart jars both work, depending on serving size.
Make Dressing in Bulk
Double or triple the dressing and store in a separate bottle—great for salads, grain bowls, or drizzling over grilled meats.
Variations
Add Protein
Grilled chicken, cooked shrimp, or canned tuna are excellent add-ins.
For a plant-based option, try chickpeas, white beans, or grilled tofu.
Cheese Swaps
Instead of feta, try crumbled goat cheese, cubed mozzarella, or a sprinkle of Parmesan.
Herb Boost
Add fresh mint, basil, or dill for extra flavor and aroma.
Spice It Up
Add a pinch of red chili flakes or drizzle of harissa or hot honey for a kick.
Go Green
Add layers of baby spinach, arugula, or mixed greens on top for more fiber and nutrients.
Roasted Veggie Upgrade
Include roasted eggplant, zucchini, or sweet potatoes for a warm-and-cold texture contrast.
Q&A
Q: Can I make this salad with pearl (Israeli) couscous instead of regular couscous?
A: Yes! Pearl couscous (also called Israeli couscous) has a chewier texture and works great. Just cook it according to package instructions and let it cool before layering.
Q: Is this salad served cold or warm?
A: It’s meant to be enjoyed cold or at room temperature. That’s what makes it ideal for lunchboxes, road trips, or picnics.
Q: How long can I store these jar salads?
A: When sealed and refrigerated properly, they last up to 4–5 days. Keep the greens on top for best texture.
Q: Can I skip the cheese for a dairy-free version?
A: Absolutely. Either skip the cheese or replace it with dairy-free feta alternatives or avocado slices (add just before serving to prevent browning).
Q: Can I prep this in containers instead of jars?
A: Yes! Use meal prep containers and keep the dressing in a separate container to toss just before eating.
Nutrition
Based on couscous, olive oil, veggies, olives, and feta:
Calories: ~340 kcal
Protein: 8–10g
Fat: 20g
Carbohydrates: 28g
Fiber: 4g
Sugar: 4g
Sodium: ~480mg
May vary based on portion size and exact ingredients used.
Conclusion
The Mediterranean Greek Couscous & Veggie Jar Salad is the perfect fusion of convenience, nutrition, and flavor. It’s easy to assemble, ideal for meal prep, and bursting with vibrant Mediterranean ingredients like olives, cucumbers, feta, and herbs—all balanced by a zesty vinaigrette and fluffy couscous.
Whether you’re looking for a grab-and-go lunch, a make-ahead picnic side, or a light dinner option, these layered salads are a fresh and satisfying way to stay on track with healthy eating—without sacrificing taste or texture.