Description
These Mason-Jar Mediterranean Veggie Bowls are the perfect grab-and-go meal solution for busy professionals and health enthusiasts. Featuring layers of nutritious quinoa, protein-rich chickpeas, fresh vegetables, and Mediterranean flavors, these portable meals stay fresh for days while providing balanced nutrition. The strategic layering technique keeps ingredients separate until you’re ready to eat, preventing soggy vegetables and ensuring maximum freshness. Prep these jars in just 20 minutes for healthy, convenient lunches all week long!
Ingredients
Scale
- ½ cup cooked quinoa (per jar)
- ¼ cup chickpeas, drained and rinsed (per jar)
- ¼ cup cherry tomatoes, halved (per jar)
- 2 tablespoons diced cucumber (per jar)
- 2 tablespoons crumbled feta cheese (per jar)
- 2 tablespoons Kalamata olives, pitted and sliced (per jar)
- 1 tablespoon red onion, finely chopped (per jar)
- 1 tablespoon chopped fresh parsley (per jar)
- 2 tablespoons tzatziki or Greek yogurt dressing (per jar)
Instructions
- Start each 16-oz mason jar with the tzatziki or Greek yogurt dressing on the bottom—this keeps everything crisp and prevents sogginess.
- Spoon in ½ cup of warm (or cooled) quinoa directly on top of the dressing.
- Add chickpeas, cherry tomatoes, cucumber, olives, and red onion in neat layers.
- Top with crumbled feta and parsley as the final layers.
- Screw on the lid tight and refrigerate.
- When ready to eat, shake gently to distribute the dressing, open, and enjoy!
Notes
- These jars will keep fresh in the refrigerator for 3-4 days.
- For maximum freshness, ensure all ingredients are thoroughly dried before layering.
- To mellow the red onion’s intensity, soak chopped pieces in cold water for 5 minutes before adding to the jar.
- For a vegan version, omit the feta cheese or substitute with a plant-based alternative and use tahini-based dressing instead of tzatziki.
- Consider preparing only 2-3 days’ worth of jars at once for optimal quality.
- Prep Time: 20 minutes
- Cook Time: 15 minutes (for quinoa)
- Category: Lunch
- Method: No-Cook Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 jar
- Calories: 320
- Sugar: 4g
- Sodium: 410mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 8g
- Protein: 14g
- Cholesterol: 12mg
Keywords: Mason-Jar Mediterranean Veggie Bowls, meal prep, Mediterranean salad, quinoa bowl, make-ahead lunch, portable lunch, healthy meal jar, layered salad, chickpea salad, feta cheese recipe