Here are 5 low carb mason jar salads you can take for lunch this week. All of them are full of healthy, satisfying ingredients and come in the following flavors: Mexican, Cobb, Asian, Nicoise and Greek.
You might also like this low carb Mexican cauliflower rice.
My husband asked me why anyone would want to eat a salad out of a 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 low carb no bake cheese cake 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 5 low carb mason jar salads and there are 5 different flavors to enjoy: Mexican, Cobb, Nicoise, Greek and Asian.
why Cauliflower Rice not lettuce
I used cauliflower rice instead of lettuce because recently I made a tuna mango salsa bowl (above) and really loved the raw cauliflower in it. It’s a good low carb vegetable and it adds a lot of bulk. These mason jar salads easily filled me up for 4 -5 hours. 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.
5 low carb mason jar salads
Ingredients for Mason Jar Salads
I used regular pint sized mason jars like these. I tried to use similar ingredients for all of these but you can use whatever you like. From left to right 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
And this is the Mexican salad jar poured into a bowl. It’s came out easily with the cauliflower rice on the bottom and the meat on the top. Just add your favorite dressing and you are good to go! (Please note dressing is not included.)
Asian Chicken Mason Jar Salad
The recipe for this jar starting from the bottom us is 4 oz chopped chicken, 2 sliced green onions, 1/4 cup chopped peppers, 1/4 cup chopped cucumbers, 2 tablespoons minced cilantro leaves and 1/4 cup raw cauliflower rice. To eat, just dump into a bowl and use your favorite dressing.
160 cals / 2.3g fat / 8.2g carbs / 2.8g fiber / 28.3g protein = 5.4g net carbs
Chicken Cobb Mason Jar Salad
The recipe for this jar starting from the bottom us is 4 oz chopped chicken, 2 tablespoons cheese, 1/4 avocado chopped, 2 pieces of crumbled bacon, 1/2 chopped hard boiled egg, 1/2 plum tomato diced and 1/4 cup raw cauliflower rice. To eat, just dump into a bowl and use your favorite dressing.
461 cals / 25.3g fat / 7.3g carbs/ 4.4g fiber / 49.6g protein = 2.9g carbs
Greek Chicken Mason Jar Salad
The recipe for this jar starting from the bottom us is 4 oz chopped chicken, 1/4 cup chopped cucumbers, 1/2 plum tomato diced, 2 sliced green onions, 1/4 cup chopped green peppers, 6 sliced kalamata olives and 1/4 cup raw cauliflower rice. To eat, just dump into a bowl and use your favorite dressing.
215 cals / 7.3g fat / 9.3g carbs / 3.3g fiber / 28.8g protein = 6.0g net carbs
Nicoise Tuna Mason Jar Salad
The recipe for this jar starting from the bottom us is 3 oz canned tuna, 5 chopped raw green beans, 2 tablespoons red onion chopped, 1/2 plum tomato diced, 6 olives sliced, 1/2 chopped hard boiled egg and 1/4 cup raw cauliflower rice. To eat, just dump into a bowl and use your favorite dressing.
251 cals / 11.8g fat / 10.0g carbs / 2.0g fiber / 24.8g protein = 8.0g net carbs
Mexican Taco Mason Jar Salad
This was my favorite so I saved it for the recipe card below. My second two favorites were the Nicoise and Greek versions, however all were filling, tasty and lower carb. I hope you like these as much as I did.
478 cals / 32.5g fat / 11.6g carbs / 6g fiber / 35.9g protein = 5.6g net carbs
5 Low Carb Mason Jar Salads - Mexican Taco Salad Jar
- 4 oz taco meat*
- 2 tablespoons shredded cheddar cheese
- 2 green onions chopped
- 1/2 plum tomato chopped
- 1/4 avocado chopped
- 1/4 cup raw cauliflower rice
In a quart size mason jar with a wide mouth start layering your ingredients.
Make sure to start with your meat on the bottom and the rice on the top.
Secure lid and refrigerate until ready to eat.
To eat, dump into a large bowl and add dressing.
* for taco meat I used 1lb 80% ground meat along with 1 T chili powder, 1/2 T onion powder, 1 t salt, 1 t garlic powder, 1/2 t paprika 1/2 t pepper, 1/2 Swerve sweetener (note only used 4oz)