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. This dressing is amazing! I love tahini dressings and this just may be the best one I have tried. We made this salad last week and making it again this week!

    1. Yay! Thanks, Tess! We’re so glad you love it. Thanks for coming back to tell us about it. We really appreciate it! =)

  2. 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.

  3. 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.