Name: Mason Jar Power Salad with Chickpeas & Tuna
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: Mediterranean
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

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!

Save

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