Introduction
Mason jar salads are a smart solution for busy days—stacked for freshness, loaded with protein, and made to grab and go. These UK-inspired versions combine ingredients like grilled chicken, chickpeas, quinoa, seeds, and vibrant greens for balanced, high-protein meals. Paired with quality Deer & Oak containers, they make powered prepping truly effortless.
Why Mason Jar Salads Work for Lunch Prep
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Dressing stays separated: layering keeps your salad crisp until eating.
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Variable protein sources: use chicken, beans, eggs, edamame or cheese.
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Scalable and visual: ideal for portion control and colourful presentation.
Protein-Rich Mason Jar Salad Recipes (25–35g Protein)
1. Chickpea & Grilled Chicken Jar with Quinoa
Ingredients (makes 4 jars):
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200 g cooked quinoa
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2 tins chickpeas, drained
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400 g grilled chicken breast, sliced
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Cherry tomatoes, cucumber, spinach
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Dressing: olive oil, lemon juice, Dijon mustard
Instructions:
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Layer in each jar: dressing, quinoa, chickpeas, veg, spinach, chicken on top.
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Seal and refrigerate. Shake to combine before eating.
Balanced protein, fibre, and complex carbs for busy afternoons.
2. Tuna, Edamame & Wholegrain Salad Jar
Ingredients (makes 4 jars):
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2 tins tuna in oil, drained
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150 g shelled edamame (frozen/thawed)
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Cooked wholegrain rice or barley
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Diced red pepper, cucumber, mixed leaves
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Dressing: sesame oil, rice vinegar, soy sauce
Instructions:
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Layer: dressing, grains, edamame, veg, tuna.
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Store sealed; mix when ready to eat.
A plant-forward but protein-packed jar with bold Asian-inspired seasoning.
3. Greek-Style Bean Salad Jar with Feta
Ingredients (makes 4 jars):
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1 tin mixed beans, drained
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50 g sliced olives
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Diced cucumber, red onion, cherry tomatoes
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Crumbled feta or vegan alternative
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Mixed greens
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Dressing: olive oil, vinegar, oregano
Instructions:
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Add dressing, then beans, veg, feta, and greens on top.
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Refrigerate; toss before serving.
Ideal Mediterranean-based protein source with fibre and flavour.
Pro Tips for Jar Salad Meal Prep
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Choose tall, straight jars for easy layering.
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Ensure ingredients are dry (pat greens and cooked grains before sealing).
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Pack dressings separately if preferred to keep contents fresher longer.
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Rotate proteins weekly: alternate chickpeas, chicken, tuna, or beans.
FAQs
Q: How much protein is in these mason jar salads?
A: Each jar offers approximately 25–35 g of protein, depending on ingredients—plentiful for long-lasting energy.
Q: Can mason jar salads stay fresh all week?
A: Yes—when layered correctly (dressing on bottom, greens on top) and kept refrigerated, they stay ready up to 4–5 days.
Q: Are mason jar salads suitable for children's school lunches?
A: Absolutely—just adapt toppings to suit tastes (e.g. grilled chicken or beans) and use a leak-proof lid.
Q: Can I freeze components?
A: You can freeze grains, beans, or cooked chicken separately—but not assembled jars. Thaw and assemble fresh just before packing.
Conclusion
High-protein mason jar salads make weekday lunches effortless and nutritious. With simple layering and using quality ingredients like quinoa, legumes or lean chicken, you can enjoy portable meals full of flavour and balance. Combine your prep with Deer & Oak lunchware for freshness that travels.
You can purchase Deer & Oak kitchenware through our website at deerandoak.co.uk or through TikTok Shop and Amazon UK at amazon.co.uk