Mediterranean Quinoa Salad Jar
If you’re looking for a quick, healthy, and portable meal, this Mediterranean Quinoa Salad Jar is a perfect choice. Packed with protein-rich quinoa and chickpeas, fresh veggies, tangy olives, and creamy feta, it’s both satisfying and refreshing. Layered in a jar, it stays fresh for days, making it great for meal prep, picnics, or office lunches.
Time: 20 minutes (plus chilling if desired)
Servings: 2–3 jars
Ingredients
For the Salad Base:
Cooked quinoa (about 1 ½ cups)
1 cup chickpeas (garbanzo beans), drained and rinsed
1 small cucumber, diced
1 cup grape or cherry tomatoes, halved or chopped
½ cup Kalamata olives, pitted and sliced
¼ red onion, minced or thinly sliced
½ cup feta cheese, crumbled
Fresh parsley, chopped (for garnish)
For the Dressing:
3 tbsp olive oil
1 tbsp red wine vinegar or apple cider vinegar
1 tbsp lemon juice
1 garlic clove, minced
½ tsp dried oregano (optional)
Salt and pepper, to taste
Instructions
Prepare the Dressing:
In a small bowl or jar, whisk together olive oil, vinegar, lemon juice, garlic, oregano (if using), salt, and pepper. Adjust seasoning to taste.
Layer the Salad Jars:
Start with a spoonful of the dressing at the bottom of each jar.
Next, add chickpeas (they hold up well in dressing).
Layer in quinoa, cucumber, tomatoes, olives, and red onion.
Top with crumbled feta and a sprinkle of fresh parsley.
Store & Serve:
Seal jars tightly and refrigerate for up to 3–4 days.
When ready to eat, just shake the jar or pour the salad into a bowl and mix well.
Tips & Variations
Grain swaps:
Use couscous, bulgur, or farro instead of quinoa if you prefer.
For a lower-carb version, try cauliflower rice.
Protein boost:
Add grilled chicken, shrimp, or tuna for extra protein.
Keep it vegetarian with more chickpeas or add lentils.
Cheese options:
Feta is classic, but you can swap in goat cheese or even a sprinkle of Parmesan.
Omit the cheese entirely for a dairy-free version.
Freshen it up:
Add bell peppers, shredded carrots, or spinach for more crunch and color.
Toss in sun-dried tomatoes or roasted red peppers for a richer flavor.
Dressing twists:
Swap red wine vinegar for balsamic or white wine vinegar.
Add a teaspoon of Dijon mustard for a tangier, creamier dressing.
Meal prep tips:
Always keep the dressing at the bottom of the jar to avoid soggy veggies.
Sturdier ingredients (chickpeas, quinoa, cucumbers) should be layered lower, while delicate ones (feta, parsley) go on top.
Q&A
Q: How long does this salad last in the fridge?
A: Properly layered in a sealed jar, it stays fresh for up to 3–4 days. Just give it a shake before eating.
Q: Can I make this vegan?
A: Yes, simply leave out the feta or replace it with a plant-based cheese alternative.
Q: Do I need to cook the chickpeas?
A: No, canned chickpeas are ready to use. Just drain and rinse them before adding.
Q: Can I serve this without a jar?
A: Definitely. The jar method is for convenience and meal prep, but you can also toss everything in a large bowl and serve right away.
Q: What’s the best way to keep it from getting soggy?
A: Layer the ingredients with the dressing at the bottom, then sturdy ingredients (chickpeas, quinoa), and finish with delicate items like feta and parsley at the top.
Nutrition
(per serving, based on 1 of 3 jars)
Calories: ~320 kcal
Protein: 11 g
Carbohydrates: 36 g
Fat: 15 g
Fiber: 7 g
Sugar: 4 g
Sodium: ~420 mg
(Values may vary depending on portion size, type of feta, and exact amounts of dressing used.)
Conclusion
The Mediterranean Quinoa Salad Jar is a simple, colorful, and nourishing meal you can prep in advance. With protein-packed quinoa and chickpeas, crisp vegetables, and tangy feta, it’s both refreshing and filling. The layered jar method keeps everything fresh, making it a smart choice for busy days, healthy lunches, or travel-friendly meals.