Greek Salad in Jar.jpg

Gluten Free Greek Salad in a Jar Recipe

Easy to assemble and infinitely variable, Mason jar salads make the perfect portable lunch or dinner to take on the go. Simply layer the ingredients in a 32-ounce glass jar, screw on the lid, and you’re off to the races!

Jar salads that are layered as instructed should last at least 2 to 3 days in the refrigerator. To serve, just pour your salad into a bowl and enjoy. We hope you’ll get creative in the kitchen and come up with your own delightful salad creations, but to get that creativity flowing, try this Mason jar salad recipe that is as delicious as it is colorful.

Layering 101

Build your salad from the bottom up. Here’s a simple layering guide for fresh, non-soggy salads every time.

Layer 1: Salad Dressing

Begin with dressing. Use 2 to 4 tablespoons, depending on how heavily dressed you like your salad.

Layer 2: Non-Absorbent Vegetables

This is the time to add crunchy vegetables that won’t soak up the dressing, such as carrots, bell peppers, peas, tomatoes, cabbage, and beans.

Layer 3: Softer Vegetables and Grains

Ingredients like cucumbers, zucchini, rice, quinoa, and noodles should go on top of the crunchy vegetables to prevent them from touching the dressing and getting soggy.

Layer 4: Protein

Now’s the time to add protein such as chicken, shrimp, nuts, eggs, and cheese.

Layer 5: Greens

Finally, top the salad off with tender greens like lettuce, spinach, and sprouts.

4.50 from 4 votes
Greek Salad in Jar.jpg
Print Recipe

Gluten Free Greek Salad in a Jar Recipe

Prep Time10 mins
Course: Salad
Cuisine: American
Servings: 2 Servings
Calories: 543kcal


For the dressing:

  • 2 tablespoons fresh lemon juice
  • 3 tablespoons extra virgin olive oil
  • 1 garlic clove finely grated or minced
  • ½ teaspoon Greek seasoning or dried herb blend of choice
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper

For the salad:

  • 1 cup chickpeas
  • 1 medium cucumber or zucchini seeded and chopped
  • ½ cup cherry tomatoes halved
  • ¼ cup pitted Kalamata olives thinly sliced
  • ¼ cup thinly sliced red onion
  • 2 tablespoons pine nuts
  • cup crumbled feta cheese
  • 6 cups chopped romaine lettuce


  • Whisk together all of the ingredients for the dressing. Divide between two 32-ounce Mason jars. Divide the salad ingredients between the jars, layering in the following order: chickpeas, cucumbers, tomatoes, olives, onions, pine nuts, cheese, and lettuce. Cover with lids and refrigerate until ready to serve.
  • When ready to serve, pour the salad into a bowl and enjoy.


Nutrition Facts
Gluten Free Greek Salad in a Jar Recipe
Amount Per Serving
Calories 543 Calories from Fat 342
% Daily Value*
Fat 38g58%
Saturated Fat 7g35%
Cholesterol 22mg7%
Sodium 858mg36%
Potassium 960mg27%
Carbohydrates 39g13%
Fiber 12g48%
Sugar 11g12%
Protein 15g30%
Vitamin A 12745IU255%
Vitamin C 27.7mg34%
Calcium 260mg26%
Iron 5.6mg31%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Easy Gluten-Free Gluten-Free Recipes Greek Jars Magazine Summer

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