Hey y'all! If you're searching for a delicious, energizing lunch that you can prep ahead and take anywhere, look no further than this Mason Jar Power Salad with Chickpeas & Tuna. Packed with fresh veggies, hearty chickpeas, flaky tuna, and a tangy homemade dressing, this Salad is layered for freshness and perfect for work, picnics, or quick weeknight dinners. It's nutritious, super customizable, and keeps your taste buds (and energy!) happy. Let's get cooking!
Why You'll Love This Mason Jar Power Salad with Chickpeas & Tuna
- Fast, no-cook recipe that is easy to meal prep in under 20 minutes.
- Packed with protein and fiber to keep you full and fueled all day.
- Stays fresh and crunchy for days—just shake and eat!
- Tons of vibrant flavors and textures in every bite.
- Completely portable—perfect for grab-and-go lunches or healthy picnics.
Ingredients for Mason Jar Power Salad with Chickpeas & Tuna
- 1 (5 oz) can tuna in water, drained
- 1 cup canned chickpeas, rinsed and drained
- ½ cup English cucumber, diced
- ½ cup cherry tomatoes, halved
- ¼ cup red bell pepper, diced
- ¼ cup shredded carrots
- 2 cups mixed baby greens or spinach
- 2 tablespoon feta cheese, crumbled
- 2 tablespoon kalamata olives, sliced (optional)
- For the Dressing:
- 2 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon honey
- Salt & pepper to taste
How to Make Mason Jar Power Salad with Chickpeas & Tuna
Step 1: Mix the Dressing
In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until well blended. Set aside.
Step 2: Layer the Salad in a Mason Jar
Grab a large (32 oz) Mason jar and layer the ingredients in this order for best freshness:
- Dressing first: Pour the dressing into the bottom of the jar.
- Chickpeas and tuna: Add chickpeas and flaked tuna. This keeps the proteins close to the dressing and away from delicate greens.
- Crunchy veggies: Add cucumber, cherry tomatoes, red bell pepper, carrots, and olives (if using).
- Leafy greens: Top with baby greens or spinach.
- Feta: Sprinkle crumbled feta on top.
Step 3: Store & Enjoy
Seal the jar tightly and refrigerate. When you’re ready to eat, shake the jar vigorously to coat everything in the dressing, then pour into a bowl, or enjoy straight from the jar!
Notes for Mason Jar Power Salad with Chickpeas & Tuna
- For perfect layering and freshness, always put the wettest ingredients (dressing, beans) at the bottom, and delicate greens at the top. Learn more about mason jar salad assembly.
- Chop veggies uniformly for the best texture and even layering.
- Swap feta for goat cheese, or leave out cheese to make it dairy-free.
Variations for Mason Jar Power Salad
- Mediterranean Style: Add a handful of cooked quinoa and swap feta for crumbled goat cheese.
- Southwest Twist: Swap chickpeas for black beans, add corn, and use lime juice in the dressing.
- Vegetarian Option: Leave out tuna and double the chickpeas or add extra roasted veggies.
Required Equipment
- 1 large (32 oz) Mason jar with lid
- Sharp knife and cutting board
- Mixing bowl and whisk for dressing
Storage Instructions for Mason Jar Power Salad with Chickpeas & Tuna
Store the prepared salad jars in the refrigerator for up to 4 days. Keep the jar upright to ensure greens stay crisp. For best taste and freshness, consume within 3 days. Check out Eat Right's tips for healthy meal prep in jars.
Serving Recommendations & Pairings
- Enjoy your Mason Jar Power Salad with Chickpeas & Tuna as a hearty main for lunch.
- Pair with a bowl of soup or whole grain crackers for a more filling meal.
- Sip on cold infused water or iced green tea for a refreshing finish.
Pro Tips for the Best Mason Jar Power Salad with Chickpeas & Tuna
- Use sturdy greens like kale or baby spinach for longer-lasting freshness.
- Double the dressing if you prefer extra flavor—just add half in the jar and bring more on the side.
- Drain canned tuna and chickpeas thoroughly to prevent sogginess.
Serious Eats' guide to mason jar salads
FAQ: Mason Jar Power Salad with Chickpeas & Tuna
- Can I use a different protein instead of tuna?
- Absolutely! Grilled chicken, salmon, or cooked tofu all work great in this salad.
- Do I have to use a 32 oz jar?
- You can use two 16 oz jars and split the ingredients evenly if you prefer smaller portions.
- Is this salad good for weight loss?
- Yes—it's high in protein and fiber, which help keep you full. For more about high-protein salads, see this Healthline article.
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Serves: 1 large or 2 small salads
Ingredients
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 (5 oz) cans tuna in water, drained
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ red onion, thinly sliced
- 2 cups baby spinach leaves
- ¼ cup feta cheese, crumbled
- ¼ cup kalamata olives, pitted and sliced
- ¼ cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
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1In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and black pepper to make the dressing.
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2Divide the dressing evenly among four large mason jars.
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3Layer the chickpeas, tuna, cherry tomatoes, cucumber, red onion, olives, feta cheese, and spinach in the jars, placing spinach at the top to prevent sogginess.
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4Seal the jars with lids and refrigerate until ready to serve.
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5When ready to eat, shake the jar to mix the ingredients and dressing, then serve.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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