5 Keto Mason Jar Salads

Check out these 5 keto mason jar salads which are perfect for healthy lunch meal prep and planning. All of them are full of healthy, satisfying fresh ingredients and come in the following flavors: Mexican, Cobb, Asian, Nicoise and Greek. Uses cauliflower rice to create a crunchy, satisfying and filling lunch. They are low carb and high protein too!

You might also like this low carb Mexican cauliflower rice.

I recently updated this post and made these 5 keto mason jar salads. I just loved them and ate a different one each day of the week. They recipes are all similar but the variety was great.

When I first wrote this post, my husband asked me why anyone would want to eat a salad out of a mason jar. I explained to him my love for eating out of jars and that there were lots of recipes on Pinterest for food in mason jars. One of my best posts is for a raspberry no bake cheesecake in a jar!

He countered that the salad would get soggy, but that’s where I explained that I was using raw cauliflower rice and not lettuce. None of the ingredients get soggy.

Of course he still didn’t get it but I loved these different recipes. There are 5 flavors to try: Mexican, Cobb, Nicoise, Greek and Asian. Let’s go check them out and maybe make them all for a low carb lunch or meal each day of the week.

Why cauliflower rice and not lettuce?

I was inspired to use cauliflower rice instead of lettuce because of a tuna mango salsa bowl I made (see below). I really loved the raw cauliflower in it plus it’s a good low carb vegetable. Cauliflower rice adds a lot of bulk and nutrition but with little carbs.

In addition cauliflower will keep longer than salad and won’t get soggy or wilted. I think if you try it once you will find it’s a great salad ingredient. Read my friend Jessica’s post all about cauliflower rice to learn more about it’s benefits.

Another reason I used cauliflower rice was because it’s a good substitute for cooked grains which would add more carbs. It’s much like white rice and filling. These mason jar salads easily filled me up for 4-5 hours.

If you don’t care about carbs you can also try grains. Some options are brown rice, quinoa, barley, couscous, etc. Quinoa would be the most like cauliflower and is high in protein.

The ingredients I used for each mason jar salad.

As I mentioned above I made 5 different flavor versions so you might all of them or just some of them. I made a Mexican taco salad, a Niçoise salad with tuna, a Greek chicken salad, an Asian chicken salad and a Cobb salad.

I used regular pint size mason jars and lids like these. However using wide mouth jar style would make it a bit easier. I tried to use similar fresh ingredients and sturdy vegetables for all of these but you can use whatever you like. Here are the following mixtures for each of the mason jar salads:

• Mexican: cauliflower / avocado / tomato /green pepper / cheddar cheese / taco meat
• Asian: cauliflower / cilantro / cucumber / red pepper / green onion / chicken
• Nicoise: cauliflower / eggs / olives / tomatoes / red onions / green onions / chicken
• Greek: cauliflower / kalamata olives / green onions /green pepper / tomato / cucumber / chicken
• Cobb: cauliflower / egg / bacon / tomato / avocado / cheddar cheese / chicken

Note that you can substitute different veggies like grape or cherry tomatoes for the plum tomatoes or red onion for the green onion. Make it easy on yourself. And if you really want lettuce, try a hardier one like romaine lettuce or iceberg.

You can also try other low carb, high protein ingredients like nuts or cheeses. Feta cheese would be great in the Greek salad. Seeds add a lot of crunch and nutrition.

And above is the Mexican salad jar poured into a bowl.  It’s came out easily with layering the cauliflower rice on the bottom and the meat on the top. Just add your favorite dressing and you are good to go!  While I ate this for lunch you can eat it for any meal and it’s a great mixture of veggies and protein.

Please note dressing is not included in the calorie counts but I found you don’t need much of all if any as all the ingredients add a lot of flavor. Feel free to add your favorite dressing but you might want to package it separately.

Asian Chicken Salad Jar

To eat, just dump into a bowl and use your favorite dressing. The whole jar has 160 calories  / 2.3g fat / 8.2g carbs / 2.8g fiber / 28.3g protein = 5.4g net carbs

The recipe for this flavor starting from the bottom layer up is:  

• 4 ounces chopped chicken
• 2 sliced green onions
• ¼ cup chopped peppers
• ¼ cup chopped cucumbers
• 2 tablespoons minced cilantro leaves
• ¼ cup raw cauliflower rice

Chicken Cobb Salad Jar

To eat, just dump into a bowl and use your favorite dressing. The whole jar has 461 calories / 25.3g fat / 7.3g carbs/ 4.4g fiber / 49.6g protein = 2.9g carbs

The recipe for this flavor starting from the bottom layer up is:  

• 4 oz chopped chicken
• 2 tablespoons cheese
• ¼ avocado chopped
• 2 pieces of crumbled bacon
• ½ chopped hard boiled egg
• ½ plum tomato diced
• ¼ cup raw cauliflower rice

Greek Chicken Salad Jar

To eat, just dump into a bowl and use your favorite dressing. The whole jar has 215 calories / 7.3g fat / 9.3g carbs / 3.3g fiber / 28.8g protein = 6.0g net carbs

The recipe for this flavor starting from the bottom layer up is:  

• 4 oz chopped chicken
• ¼ cup chopped cucumbers
• ½ plum tomato diced
• 2 sliced green onions
• ¼ cup chopped green peppers
• 6 sliced kalamata olives
• ¼ cup raw cauliflower rice

Nicoise Tuna Salad Jar

To eat, just dump into a bowl and use your favorite dressing. The whole jar has 251 calories / 11.8g fat / 10.0g carbs / 2.0g fiber / 24.8g protein = 8.0g net carbs

The recipe for this flavor starting from the bottom layer up is:  

• 3 oz canned tuna
• 5 chopped raw green beans
• 2 tablespoons red onion chopped
• ½ plum tomato diced
• 6 olives sliced
• ½ chopped hard boiled egg
• ¼ cup raw cauliflower rice

Mexican Taco Salad Jar

Mexican Taco: The whole jar has 478 calories / 32.5g fat / 11.6g carbs / 6g fiber / 35.9g protein = 5.6g net carbs

The recipe for this flavor starting from the bottom layer up is:  

• 2 tablespoons shredded cheddar cheese
• 2 green onions, diced
• ½ plum tomato, diced
• ¼ avocado, diced
• ¼ cup raw cauliflower rice
• 4 ounces taco meat

This Mexican salad combination was my favorite and my second two favorites were the Nicoise and Greek versions. However all of these keto mason jar salads were filling, tasty, low carb and high protein. I hope you like these as much as I did and that they help save time with your keto meal prep this week.

And remember that you can use whatever ingredients you want. I chose lower carb ingredients that I felt would go great with the overall theme of each.