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Sesame Chickpea Mason Jar Salad

Recipe At-A-Glance
Meal Prep5 minutes
This nourishing Sesame Chickpea Salad is packed with bright and rich Mediterranean flavors. The Sesame-Lemon Dressing is so good, you’ll find all kinds of uses for it!
A tall mason jar with layered salad ingredients sits on a white counter in front of a white wall. Lemon slices sit next to the jar in a small black bowl.

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There is a little health food restaurant in my husband’s hometown in Canada that we always hit up when we’re visiting. The food is exactly like what I’d make at home—and I think that’s why I like it. When you’re traveling, it’s fun to get wrapped up in the novelty of fancy restaurants and rich food, but sometimes it’s also nice to feel a little touch of home—and that’s what I get from this particular restaurant.

The first time we went there, I ordered their Living Salad for one reason—it had sprouted lentils in it! I had never seen a restaurant serving sprouted lentils, and as much as I love sprouting, you know it was love at first bite. Once we got home, I headed to my kitchen to recreate my own version of their Living Salad, and this Sesame Chickpea Mason Jar Salad was born. This salad is bright, flavorful, and packed full of nourishing ingredients like sprouted lentils, chickpeas, and crisp veggies.

Two empty glass jars, lettuce, and sliced lemons sit on a wooden cutting board. Around the board, chickpeas, sprouts, and other ingredients sit on a white countertop.

What is a salad in a jar?

Salads in a jar are pre-assembled fresh salads that you can stash in your fridge until lunchtime. They are super simple to meal prep, 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.

Hold on, I don’t want to eat limp, soggy greens!

And you won’t have to, if you pack the layers in the right order. To keep this Sesame-Chickpea Salad in a Jar fresh and crisp, be sure to keep the wet ingredients (the dressing, cucumbers, and peppers!) far away from the lettuce. The lentils, sunflower seeds, and parsley will form a buffer of sorts to keep the romaine dry. Just don’t tilt the jar until it is time to eat, and you’ll be all set!

Two tall mason jars sit side by side. Jars are layered with dressing, chickpeas, cut vegetables, sprouts, seeds, and lettuce.

How long will this chickpea mason jar salad last?

This Sesame Chickpea Salad in a Jar will last upwards of a week, so you can prep them on the weekend, and still have salads by Friday.

Talk to me about this sesame-lemon salad dressing?

This sesame-flavored salad dressing is a riff off the dressing I use for my Sesame Soba Noodles, and it is so good, you’ll find uses for it all over the kitchen! I dip falafel in it. I use it on noodles. And, of course, I drizzle it on all kinds of salads!

It does require you to pick up some tahini—which is sesame seed paste (think peanut butter, but made with sesame seeds). Most supermarkets carry it either with their nut butters or in the Mediterranean foods section.

A gold spoon pours salad dressing into a mason jar sitting on a cutting board. A lemon, seeds, lettuce, and a white dishtowel are on the cutting board.

What should I serve it with?

This salad is an excellent pair to any other Mediterranean flavors. I like to serve it with my Baked Falafel Lettuce Wraps for a filling and nourishing meal prep lunch! Enjoy.

A tall mason jar with layered salad ingredients sits on a white counter in front of a white wall. Lemon slices sit next to the jar in a small black bowl.

Sesame Chickpea Mason Jar Salad

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

This nourishing Sesame Chickpea Mason Jar Salad is packed with bright and rich Mediterranean flavors. The Sesame-Lemon Dressing is so good, you’ll find all kinds of uses for it!


For the Sesame-Lemon Dressing:

  • 1 tablespoon tahini
  • 1 tablespoon lemon juice
  • Pinch of red pepper flakes
  • 1 teaspoon sesame oil
  • 1 tablespoon rice wine vinegar
  • 1 teaspoons honey or maple syrup
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon oregano
  • 1/2 clove garlic, minced

For the Salad:


  1. To make the dressing, combine all the dressing ingredients in a jar with a tight-fitting lid. Close the lid, and then shake to combine.
  2. To make the salad, layer the salad ingredients in the order listed into the jar, packing in as much romaine as you need to create a tight pack. Cover the jar, and place it in the fridge for up to a week.
  3. To eat, dump the entire contents of the jar into a bowl, toss, and enjoy!
Nutrition Information:
Yield: 1 Serving Size: 24 ounces
Amount Per Serving: Calories: 760Total Fat: 44gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 36gCholesterol: 0mgSodium: 1902mgCarbohydrates: 78gFiber: 18gSugar: 32gProtein: 22g

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.


Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

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14 Responses
  1. wren

    Delicious dressing – I used extra “seasoned” rice vinegar- which has sugar in it, I believe, and did not add any honey. So- my MD turned me on to (the ancient Practice of) Ayurvedic eating- and lo!- some of us are salad eaters, and some of us are not. It’s more complicated than that , yet fascinating. He wrote a book (plugging here, sorry!) The Paleovedic Diet.

  2. Maria

    Hi Cassie, my family and I fell in love with your honey mustard dressing, I will try the other for sure, the recipes sound healthy and yummy, thank you.

  3. Agnieszka Hansen

    I found this through your food prep article and was wondering if you add the avocado to the mason jars? Does it turn brown? Can’t wait to try it!

  4. zoe

    LOVE salad! We never ate it when I was growing up, and I can’t figure out why not. It just totally “makes” a dinner, in my mind. And when I’m stressed from work, or just too overtired to make a salad, I definitely feel less healthy, and less excited about my meals. I’m definitely going to try this!

    Some of my favorite combos:
    * Arugula, chopped dried apricot, thinly sliced red onions, and just a tiny sprinkle of feta. Basic lemon vinaigrette.

    *Crunchy chopped salad with radish, romaine hearts, and apple.

    *”Green” salad with arugula, mache, avocado, and crisp-steamed hericot verts. And your avocado vinaigrette, of course.

    And I’m excited for summer to try and make meal-salads out of the veggie Nicoise salad from Cookie and Kate.

  5. I used to feel the exact same about salad. Now I enjoy it, but only if I add enough other flavors that make me feel like I’m not just eating rabbit food. I’m totally with you on the “everything in moderation” thing too – extremes can make you feel… extreme. I have sprouts growing on my counter right now, so I’ll have to give this one a try once they’re ready!

  6. I love salad and have been known to eat it straight out of the bag without dressing. I keep dressing simple, a splash of extra virgin olive oil, same with balsamic vinegar, salt and pepper. I generally just pour both in and mix with my hands to make sure that it gets on very leaf and moisturise my hands at the same time! I love cheeseburgers but I could totally eat a salad every day for lunch!

Meet Cassie
Meet Your Host

Hello. My name is Cassie, and I’m a healthy home cooking expert.

I'm a Certified Holistic Nutritionist, and I've been developing healthy recipes professionally for over 15 years. Food is my love language, and my kitchen tips and nourishing recipes are my love letter to you!

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