5-Step Rainbow Mason Jar Salad Recipe | Healthy & Colorful Meal Prep

Delicious and Easy Rainbow Veggie Salad Jars Recipe

A Personal Connection to Rainbow Salads

If you’re looking for a quick, vibrant, and nutritious meal prep solution, this Rainbow Mason Jar Salad is exactly what you need! It’s packed with fresh, colorful vegetables, protein-rich chickpeas, and a zesty dressing—all layered beautifully in a mason jar for the ultimate meal prep experience. I love how easy it is to prepare, and the vibrant layers make every bite a delight. Perfect for busy weeks, this Rainbow Mason Jar Salad can be made ahead, stored in the fridge, and grabbed when you need a healthy, satisfying lunch.

The Magic of Eating the Rainbow

We’ve all heard the advice to “eat the rainbow,” but do you know why it’s so powerful? Each color represents different nutrients that benefit your health. As Registered Dietitian Katey Davidson once said, “To eat the rainbow, be sure to eat various different-colored fruits and vegetables throughout your day. Most colorful fruits and veggies have anti-inflammatory and antioxidant effects that may benefit different aspects of your health.” (Check out her overview of the health benefits of different-colored foods here). This recipe is my ode to that wisdom, packed with reds for antioxidants, greens for iron, and everything in between.

What Makes This Recipe Special?

• Portable and Beautiful: The mason jar layers keep everything crisp and fresh while creating an Instagram-worthy lunch.
• Customizable: Whether you’re vegan, gluten-free, or just picky about your greens, you can easily adapt this recipe.
• Healthy and Balanced: It’s a perfect blend of veggies, protein, and healthy fats to keep you fueled.

My Recipe Testing Journey

Getting this recipe just right took a bit of trial and error. I started with spinach as the base, but it didn’t hold up well under heavier toppings. Swapping it for quinoa as the bottom layer gave better structure and stayed fresh longer. I also experimented with dressings—from creamy tahini to a classic balsamic vinaigrette—and realized that keeping the dressing at the bottom of the jar was the ultimate game-changer.

Ingredients (Serves 4)

Base Layer (Protein & Hearty Grains)

• 1 cup cooked quinoa or farro
• 1 cup chickpeas or black beans (rinsed and drained)

Veggie Layers

• 1 cup cherry tomatoes, halved (red)
• 1 cup shredded carrots (orange)
• 1 cup yellow bell pepper strips (yellow)
• 1 cup cucumber slices (green)
• 1/2 cup purple cabbage, thinly sliced (purple)

Top Layer (Greens)

• 2 cups baby spinach or arugula

Dressings (Options)

1. Lemon-Tahini Dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp olive oil
2. Balsamic Vinaigrette: 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard

Rainbow Veggie Salad Jars

A colorful and nutritious mason jar salad filled with fresh, crisp vegetables, protein-rich quinoa, and your choice of zesty dressing. This Rainbow Veggie Salad Jar is the perfect make-ahead meal for busy days, packed with flavor and health benefits!

• Mason Jars (16 oz each) (for layering ingredients)
• Medium Pot For cooking quinoa

• 1 cup quinoa (cooked) ( (Notes: Use red or white quinoa for added color and texture))
• 1 cup chickpeas (rinsed and drained) ((Notes: You can substitute with black beans or tofu))
• 1 cup cherry tomatoes, halved ((Notes: Use heirloom tomatoes for a colorful variety))
• 1 cup shredded carrots ((Notes: Pre-shredded for convenience, or freshly grated for more flavor))
• 1 cup yellow bell pepper, julienned
• 1 cup cucumber, sliced ((Notes: Remove seeds for a crisper texture))
• 1/2 cup purple cabbage, finely sliced
• 2 cups spinach or mixed greens ((Notes: Can substitute with kale or arugula for a stronger flavor))
• 2 tbsp tahini for dressing ( (Notes: For a vegan-friendly dressing, replace with olive oil and lemon))
• 1 tbsp lemon juice for dressing ( (Notes: Freshly squeezed is best for flavor))
• 1 tbsp olive oil for dressing ( (Notes: Use extra virgin for best quality))

Prepare the Ingredients

1. o Cook the quinoa according to package instructions. Let it cool completely.
2. o Rinse and drain chickpeas (or your chosen protein).
3. o Wash and prepare vegetables: slice the tomatoes, carrots, bell pepper, cucumber, and cabbage.

Layer the Mason Jars

1. o Start with 2 tablespoons of dressing at the bottom of each mason jar. This prevents the greens from getting soggy.
2. o Add quinoa to the jars, followed by chickpeas, tomatoes, carrots, bell pepper, cucumber, and cabbage.
3. o Top with a handful of greens (spinach or mixed greens).

Seal and Store

1. o Tighten the lids and refrigerate for up to 4 days. When ready to eat, shake the jar to mix the ingredients, or pour everything into a bowl and enjoy!

Serve and Enjoy

1. o You can enjoy the salad straight from the jar for a portable lunch or serve it in a bowl for a more elegant presentation.

• Make-Ahead Tip: Rainbow Veggie Salad Jars are perfect for meal prep! Prepare them on Sunday night and enjoy fresh, healthy lunches throughout the week.
• Customizing the Recipe: Feel free to swap out the veggies based on what’s in season or what you have in your fridge. Roasted sweet potatoes or grilled chicken also work great in this salad.
• Vegan Variation: For a fully vegan version, skip the chickpeas and add roasted tofu or lentils instead.

Lunch, Meal Prep, Salad

Global, Healthy, vegetarian

Mason Jar Salad, Rainbow Veggie Salad

Step-by-Step Instructions

1. Start with the Dressing

Pour 2 tablespoons of your dressing into the bottom of each jar. This keeps the rest of your ingredients crisp and prevents sogginess.

2. Add Heavier Ingredients

Layer cooked quinoa and chickpeas first—they’ll soak up the dressing without becoming mushy.

3. Add Veggies in Color Order

Start with tomatoes, followed by carrots, bell peppers, cucumbers, and purple cabbage. This creates the iconic “rainbow” effect.

4. Finish with Greens

Top each jar with a handful of fresh greens. Seal tightly with a lid.

5. Store and Serve

Refrigerate jars for up to 4 days. When ready to eat, shake the jar to distribute the dressing or pour the contents into a bowl.

Expert Tips for Perfect Jars

• Toasting Tip: Toasting quinoa before cooking enhances its nutty flavor.
• Customize Your Layers: Love crunch? Add roasted nuts or seeds just before serving.
• Make It Vegan: Use the lemon-tahini dressing and plant-based proteins like tofu or lentils.

Nutritional Perks of This Recipe

Each serving offers a balanced mix of:

• Protein: This keeps you full and energized.
• Fiber: Supports digestion and heart health.
• Antioxidants: Protect your cells from oxidative stress.

Fun fact: Purple cabbage is rich in anthocyanins, which support brain health!

Why You Should Try It

This isn’t just another salad recipe—it’s a vibrant celebration of health and creativity. Whether you’re meal-prepping for the week, making a quick lunch for work, or trying to eat more veggies, Rainbow Veggie Salad Jars are a game-changer. Plus, they’re so pretty, that you’ll want to snap a photo before you dig in!

Your Turn to Shine

Have you tried Rainbow Veggie Salad Jars before? I’d love to hear your thoughts or see your creations! Snap a photo, tag me on Instagram, and share your rainbow with the world. Let’s make healthy eating fun, colorful, and absolutely delicious!