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.

This Mediterranean salad in a jar is bright, flavorful, and packed full of nourishing ingredients like sprouted lentils, chickpeas, and crisp veggies. And who can beat the convenience of a salad in a jar?

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.

What ingredients do I need to make this Mediterranean salad in a jar? 

To make this salad in a jar recipe, you’ll need: 

  • Cooked chickpeas
  • Sliced bell pepper
  • Sliced cucumber
  • Sprouted lentils
  • Sunflower seeds
  • Fresh parsley
  • Romaine lettuce

And for the dressing, gather:

  • Tahini
  • Lemon juice
  • Red pepper flakes
  • Sesame oil
  • Rice wine vinegar
  • Honey or maple syrup
  • Salt and pepper
  • Dried oregano
  • Fresh garlic

Protip: Want more vegetables in your salad?

Feel free to add whatever vegetables make you happy—cherry tomatoes, red onions, and baby spinach are all good options. Just remember: wet ingredients like dressing and chopped veggies go on the bottom of the jar, and then things like sprouts, seeds, and fresh herbs create a buffer between the wet ingredients and the 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. Store in the refrigerator in sealed jars to keep everything fresh.

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 WrapsGreek Quinoa Salad, or leftover Sheet Pan Greek Chicken and Veggies for a filling and nourishing meal prep lunch! We also love a salad and soup jar combo for packed lunches—one salad in a jar plus one jar of soup (try the dairy-free tomato basil bisque!) equals a great, filling meal. 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 Mediterranean Salad in a Jar is full of bright Mediterranean flavors. You'll love this make-ahead lunch!


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.


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  1. I needed some inspiration for an upcoming recipe I’m planning to make tonight and this fits the bill perfectly! Thanks so much!

  2. 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!

    1. I don’t usually—they do turn brown. I just normally pack an avocado and then slice it up and add it right before eating.

  3. That dressing recipe looks great. I have some leftover tahini from my latest trip to the middle eastern restaurant. This will be a good way to use it.

  4. 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. This post made me smile, especially the maple syrup section 🙂 I’m lovin’ the warmer weather! It is suppose to be ABOVE 30 for the next 2 weeks in Minneapolis, I cannot wait for spring!

  6. 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!

  7. 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!