Mediterranean Marvel: A Mason Jar Symphony


Embark on a culinary voyage with our Mediterranean Marvel Mason Jar Salad, a delectable blend of classic Mediterranean ingredients. This salad layers crisp greens, juicy tomatoes, tangy feta, and more, all topped with a zesty dressing. It's a perfect portable meal for those seeking a taste of the Mediterranean in a convenient, healthful package.

Mediterranean Marvel: A Mason Jar Symphony

Preparation and Cooking Times

  • Preparation Time: 20 minutes
  • Cooking Time: 0 minutes
  • Total Time: 20 minutes

Servings and Serving Size

  • Servings: 4 Mason Jars
  • Serving Size: 1 Mason Jar (approximately 750ml)

Nutritional Information (per serving)

  • Calories: 300 kcal
  • Protein: 10g
  • Fat: 20g
  • Carbohydrates: 22g
  • Fiber: 5g
  • Sodium: 400mg


  • Mixed greens (like spinach and arugula): 4 cups (120g)
  • Cherry tomatoes, halved: 1 cup (150g)
  • Cucumber, diced: 1 medium (150g)
  • Red onion, thinly sliced: 1/4 cup (40g)
  • Kalamata olives, pitted: 1/2 cup (50g)
  • Feta cheese, crumbled: 1 cup (150g)
  • Cooked quinoa: 1 cup (185g)
  • Greek vinaigrette: 1/2 cup (120ml)
  • Fresh parsley, chopped for garnish: 1/4 cup (15g)

Detailed Method of Preparation

  1. Begin with Dressing: Pour Greek vinaigrette into each mason jar.
  2. Layer with Quinoa: Add a layer of cooked quinoa at the bottom.
  3. Vegetable Layers: Follow with cucumbers, cherry tomatoes, and red onions. Add Olives and Cheese: Place Kalamata olives and then feta cheese.
  4. Top with Greens: Fill the rest of the jar with mixed greens.
  5. Garnish: Sprinkle chopped parsley on top.
  6. Seal and Chill: Close the jars and refrigerate until needed.
  7. Shake and Enjoy: Shake well before serving or empty into a bowl.

Tips for Culinary Success

  • Dressing First: This prevents the salad from becoming soggy.
  • Packing Order: Heavier ingredients at the bottom keep the greens fresh.
  • Fresh Herbs: Parsley adds a burst of flavor and color.

Frequently Asked Questions

Can I add protein? 

Yes, grilled chicken or chickpeas make great additions.

How long will it last? 

Properly stored, it can last up to 5 days in the fridge.

Is it gluten-free? 

Yes, this salad is naturally gluten-free.

Unveiling your Mediterranean Marvel Mason Jar Salad is like opening a treasure chest of fresh, zesty flavors. Each jar is not just a meal but a celebration of Mediterranean delicacies, conveniently packed for your enjoyment. Dive in and savor the freshness and vibrancy of the Mediterranean!