An apple walnut mason jar salad sits on a teal-edged cutting board, surrounded by kale and walnuts.

I once had a friend who was staunchly against fruit on salad. She just refused to believe it could be delicious. In fact, she refused to even try it! I feel sorry for her, because adding fruit to a salad gives it just the right combination of sweet and savory, soft and crisp, tart and tangy. This apple walnut salad is a perfect example of how fruit can take a ho-hum boring salad to the next level!

This salad is a wonderful option for meal prep lunches—it’s healthy, it’s flavorful, and it’s easy to prep ahead. I like to serve it with my Pumpkin Blender Soup for the world’s easiest meal prep lunch!

Ingredients for apple walnut salad are layered in a mason jar.

What are salads in a jar, and why should I make them?

Salads in a jar have all the components of a fresh salad layered in, you guessed it, a jar. Just pour into a bowl at lunchtime, and enjoy a big dose of veggies! They are a great meal prep option, and since the flavor varieties are endless, you’ll never get bored. If you want to know more, we have a comprehensive post with all the information you need to build a perfect mason jar salad.

But wait, how do I keep my salad from getting soggy?

The trick to keeping this Apple Walnut Salad in a Jar crisp and fresh is to keep the wet ingredients (the dressing and apple!) separated from the greens. As long as you keep the jar upright until lunchtime, you should be good to go!

Ingredients for an apple walnut salad are arranged in individual teal and white bowls.

Won’t the apple get all brown and gross looking?

Never fear, lemon juice is here! Treat the apple with a lemon juice wash (like I did below) or Fruit Fresh to prevent browning, and you’ll have a crisp apple in your salad. But even that won’t keep the apple crisp and un-brown for very long. If you add the apple to the jar, I recommend eating within 24-36 hours. If you want to have it last longer, add the apple right before serving.

What should I serve this apple walnut salad with?

My Blender Pumpkin Sage Soup (also in a jar!) and this Apple Walnut Salad make a fantastic combo that’s so darn easy to pull together! The soup is literally just open some cans, pour in a blender, add some spices, blend, and then pour it into a jar. And the salad is such a glorious combo of flavors, textures, and colors!

A hand holds a white-capped mason jar filled with an apple walnut mason jar salad.

How long will this salad be good for?

While the lemon juice or Fruit Fresh will help prevent your apple from oxidizing, it will only buy you a day, maybe two. If you plan on mixing the chopped apple into the jar, I’d only make this a day or so in advance. Otherwise, you can get up to five days out of it, if you plan to add the apple right before you eat.

What’s the best salad dressing for this mason jar salad?

I love the tangy and sweet taste of Honey Mustard salad dressing in this jar. Another option: the Cinnamon-Maple Vinaigrette from our Pomegranate and Persimmon Spinach Salad would be amazing, too!

Do I have to use blue cheese in this apple walnut salad?

We call for either crumbled blue cheese or crumbled goat cheese in this salad—both add a wonderful creamy texture and tangy flavor.

What’s the best salad green to use for this salad?

I like using baby kale for this salad, but baby spinach is also a wonderful option. A high quality spring mix would also do the trick. Enjoy!

An apple walnut mason jar salad sits on a teal-edged cutting board, surrounded by kale and walnuts.

Apple Walnut Salad in a Jar

Yield: 1 24-ounce jar
Prep Time: 5 minutes
Total Time: 5 minutes

This hearty Apple Walnut Salad in a Jar is full of sweet and tangy flavor! Pack it up in a jar for an easy, nourishing meal prep lunch.


  • 1 wide-mouth pint and a half jar
  • Juice of 1 lemon
  • Water
  • 1 large tart apple (i.e. Granny Smith), cored and diced
  • 3 tablespoons honey mustard salad dressing
  • 1/4 cup diced red onion
  • 1/4 cup crumbled goat cheese or crumbled blue cheese
  • 1/2 cup toasted walnuts
  • 1/3 cup dried cranberries
  • 1-2 cups baby spinach or baby kale


  1. In a small bowl, mix together the lemon and water. Add in the diced apple and toss to cover the apple well. Drain the apple, discarding the lemon water, and set apple aside.
  2. To make the salad, layer the salad ingredients in the order listed into the jar (put in the apple right after the dressing), packing in as much spinach or kale as you need to create a tight pack. Cover the jar, and place it in the fridge for up to 5 days.
  3. To eat, dump the entire contents of the jar into a bowl, toss, and enjoy!


  • If you add the apple to the jar, I recommend eating within 24-36 hours. If you want to have it last longer, add the apple right before serving.

Nutrition Information:
Yield: 1 Serving Size: 1 salad
Amount Per Serving: Calories: 1393Total Fat: 75gSaturated Fat: 28gTrans Fat: 1gUnsaturated Fat: 42gCholesterol: 93mgSodium: 1356mgCarbohydrates: 164gFiber: 21gSugar: 104gProtein: 36g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

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  1. Hi Cassie, That nutrition info on the apple walnut salad cannot be right, can it? 75 g of fat and over 1300 calories. Please say it isn’t so! I really love your ebook, thank you so much for all the effort you have shared so freely!

    1. Hi, Pam! We haven’t counted calories in quite some time, but we definitely agree that those numbers don’t look right! The nutritional info is automatically calculated, and we can’t figure out where the calculator is getting those numbers. We’re going to continue to look into it, but we recommend that you run it through your own nutritional calculator for more accurate information. Here’s one we like: Sorry for the inconvenience! I hope this helps =)