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5 Low Carb Cauliflower Rice Salads In A Jar – Meal Prep Lunches!

June 28, 2017 by Denise 27 Comments

low carb cauliflower rice salads in jars with text
low carb cauliflower rice salads in jars with text

Here are 5 low carb cauliflower rice salads which you can make in mason jars and 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. A different flavor of cauliflower rice salad each day. Great for meal prepping low carb lunches. 

You might also like this low carb Mexican cauliflower rice.

mason jars filled with low carb cauliflower rice salads in different flavors
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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 cauliflower rice salads that I made in jars. There are 5 different flavors to enjoy: Mexican, Cobb, Nicoise, Greek and Asian. Let’s go check them out.

Paleo mango salsa bowl with tuna in a white bowl filled with colorful vegetables and fruit
My tuna mango salad with cauliflower rice. It’s crunchy and delicious!

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. Read my friend Jessica’s post all about cauliflower rice to learn more about it’s benefits.

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 Cauliflower Rice Salads

5 low carb cauliflowe rice salads in mason jars with on on blue glass cake stand
With 5 flavors to pick from these cauliflower rice salads are a great way to meal prep lunches.

Ingredients For These 5 Salads In Jars

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
Mexican cauliflower rice salad in a white bowl with a another white bowl of cauliflower rice and an avocado, tomato and cilantro
This is the Mexican salad jar poured into a bowl.

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

Asian chicken salad in a jar with other jars in the background

The recipe for this jar starting from the bottom us is  4 oz chopped chicken, 2 sliced green onions, ¼ cup chopped peppers, ¼ cup chopped cucumbers, 2 tablespoons minced cilantro leaves and ¼ 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

Chicken Cobb salad in a jar with other jars in the background

The recipe for this jar starting from the bottom us 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 and ¼ 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

Greek chicken salad in a jar with other jars in the background

The recipe for this jar starting from the bottom us 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 and ¼ 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

Nicoise Tuna salad in a jar with other jars in the background

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, ½ plum tomato diced, 6 olives sliced, ½ chopped hard boiled egg and ¼ 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

Mexican taco salad in a jar with other jars in the background

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

Here are 5 low carb cauliflower salad jars you can take or eat for lunch this week. All full of healthy, satisfying ingredients and come in the following flavors: Mexican, Cobb, Asian, Nicoise and Greek.
5 from 1 vote
Print

5 Low Carb Mason Jar Salads – Mexican Taco Salad Jar

Here are 5 low carb cauliflower salad jars you can take for lunch this week. All full of healthy, satisfying ingredients and come in the following flavors: Mexican, Cobb, Asian, Nicoise and Greek.
Prep Time 15 minutes
Total Time 15 minutes
Servings 1
Author Denise Wright (MyLifeCookbook.com)

Ingredients

  • 4 oz taco meat*
  • 2 tablespoons shredded cheddar cheese
  • 2 green onions chopped
  • ½ plum tomato chopped
  • ¼ avocado chopped
  • ¼ cup raw cauliflower rice

Instructions

  1. In a quart size mason jar with a wide mouth start layering your ingredients.
  2. Make sure to start with your meat on the bottom and the rice on the top.
  3. Secure lid and refrigerate until ready to eat.
  4. To eat, dump into a large bowl and add dressing.
  5. * for taco meat I used 1lb 80% ground meat along with 1 T chili powder, ½ T onion powder, 1 t salt, 1 t garlic powder, ½ t paprika ½ t pepper, ½ Swerve sweetener (note only used 4oz)

 

5 salad jars of chopped vegetable with text overlay.

More Gluten Free

  • Mushroom Jerky Recipe (Air Fryer)
  • Cookie Dough Larabar Recipe
  • Simple Low Carb Meal Plan (week 4)
  • Bacon Herb Goat Cheese Ball

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate I earn from qualifying purchases.

Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.

Comments

  1. Jill

    September 01, 2022 at 9:17 am

    Where are the other recipes? I can’t seem to find the links?

    Reply
    • Denise

      September 01, 2022 at 9:41 am

      Hi Jill, all of the recipes are in the actual post. Hope you like them.

      Reply
  2. Joan

    April 15, 2022 at 3:46 pm

    I buy riced cauliflower frozen. Can I just use that thawed (not steamed as the directions state).

    Reply
    • Denise

      April 16, 2022 at 6:51 am

      Hi Joan, it might work. I would just make sure there is not excess liquid when you add it to the bar. When you use raw cauliflower rice it’s nice and crunchy and won’t get soggy so I’m. not sure if frozen would be the same but it could work. Good luck and I hope you like it.

      Reply
  3. Pam

    April 28, 2021 at 7:37 pm

    Confused, why would you put it in a jar…only to put it in a bowl? why not jut put it in a bowl to begin with? Did I miss something?

    Reply
    • Denise

      April 29, 2021 at 6:17 am

      Hi Pam, well the idea is that you would make them ahead of time, store them in the refrigerator and grab one to take to you to work or school or whatever. You could certainly eat it out of the jar also. Jars are just convenient containers to make and take as well as store in the refrigerator.

      Reply
  4. Debbie

    October 25, 2020 at 9:43 am

    This is a fantastic idea. I love eating salads, but I do get bored with lettuce sometimes. Cauliflower rice makes it more of a heartier meal in my opinion!

    Reply
  5. Jen Bull

    July 07, 2019 at 9:56 am

    Can I prepare these on Sunday night and store them in the fridge for all week work day lunches?

    Thanks!

    Reply
    • Denise

      July 08, 2019 at 8:26 am

      Yes you can Jen. I wouldn’t do it for any longer than Friday though. The cauliflower doesn’t get soggy so I think this should work. I think I made 5 when I made them and ate the over 5 days and they were fine. Hope that helps and good luck!

      Reply
    • Annette

      February 27, 2020 at 5:59 pm

      I do this every week. Sometimes I put the protein like chicken or egg in a snack back and put it in the top of the jar and add it to the salad when I eat it. And when in doubt I google fridge life of the item just to be sure.

      Reply
      • Denise

        February 28, 2020 at 8:51 am

        That’s great Annette!

        Reply
  6. Deanna

    February 21, 2018 at 6:01 pm

    Not sure if I missed it, but how are you making the cauliflower rice…….are you just using raw cauliflower in a food processor or are you then cooking it

    Reply
    • Denise

      February 22, 2018 at 6:13 am

      Hi Deanna I am just eating it raw. I put florets into a food processor and pulse until it’s in small rice like pieces. It’s quite good raw in salads as it keeps it’s crunch. Hope that helps!

      Reply
  7. Cindy Stuhlman

    July 20, 2017 at 10:15 am

    On the Chicken Cobb, am I seeing avocado in the jar or no? If I am, does the count include the carbs since it isn’t on the ingredient list? Would like to take these on a camping trip, they look awesome.

    Reply
    • Denise

      July 21, 2017 at 5:02 pm

      Hi Cindy, yes I did leave out the avocado….thanks for pointing that out. I fixed it in the post and here are the new stats.
      461 cals / 25.3g fat / 7.3g carbs/ 4.4g fiber / 49.6g protein = 2.9g carbs
      Sorry for that. I hope you like them. I think they would work great on a camping trip!

      Reply
  8. Raia Todd

    June 28, 2017 at 12:06 pm

    These look absolutely delicious!

    Reply
    • Denise

      June 29, 2017 at 9:34 am

      Thanks Raia!

      Reply
  9. Jenn - Peas and Crayons

    June 28, 2017 at 11:08 am

    Such a tasty list of options! The Mexican is for sure my favorite – must try! 🙂

    Reply
    • Denise

      June 29, 2017 at 9:34 am

      That was my favorite too!

      Reply
  10. Sandi G

    June 28, 2017 at 10:47 am

    These would be perfect for a grown-up lunch box!

    Reply
    • Denise

      June 29, 2017 at 9:35 am

      That’s what I thought too!

      Reply
  11. Cricket Plunkett

    June 28, 2017 at 10:16 am

    Love adding cauliflower to a salad instead of a grain! I can’t wait to try them!

    Reply
    • Denise

      June 29, 2017 at 9:36 am

      I love cauliflower….it is an excellent substitute for a grain. I’ve used it in tabouli too and it was great!

      Reply
  12. Jagruti

    June 28, 2017 at 10:09 am

    What an excellent idea, I love all the flavours you have here, I just need to replace chicken and find something veggie option.

    Reply
    • Denise

      June 29, 2017 at 9:36 am

      You don’t need to use the chicken or meat at all and it would still taste great…..maybe some nuts or seeds?

      Reply
  13. Laura

    June 28, 2017 at 10:06 am

    I love your salad jars, it is a great idea. My favourite? The cobb. That will keep me going till dinner

    Reply
    • Denise

      June 29, 2017 at 9:37 am

      They are very filling which is good for me!

      Reply

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