Prepare to transform your lunch routine with a vibrant, healthy, and incredibly delicious **Mason Jar French Lentil Salad**. This recipe isn’t just food; it’s a brilliant meal prep strategy, meticulously designed for busy individuals who refuse to compromise on flavor or nutrition. Featuring earthy French lentils, juicy cherry tomatoes, crisp red onion, and a tantalizing mustard vinaigrette, all crowned with fresh, leafy greens, this layered salad is an absolute game-changer. It’s perfect for taking to work, enjoying at the park, or simply having a nutritious meal ready to grab from your refrigerator. Best of all, it’s naturally vegan, gluten-free, and incredibly satisfying.
My journey with this cold French lentil salad began years ago, inspired by the wholesome recipes found in Gwyneth Paltrow’s “It’s All Good” cookbook. Since then, it has become a staple in my kitchen, often rotating with my beloved Mediterranean Lentil Salad. As the seasons shift and warmer weather beckons, I find myself naturally gravitating towards light, refreshing salads, happily swapping out heartier soups like our popular Instant Pot Lentil Soup and Creamy Lentil Soups for these vibrant, crunchy alternatives. This particular recipe yields three perfectly portioned jars, making it an ideal solution for nutritious lunches throughout the week or a delightful picnic option.
Lentil recipes have consistently been among the most cherished on our site, and for good reason! Lentils are versatile, packed with nutrients, and incredibly delicious. If you love them as much as we do, don’t miss our other fantastic creations like the flavorful Lentil Meatlessloaf, satisfying Vegan Lentil Meatballs, comforting Lentil Sloppy Joe’s, and the hearty Vegetarian Shepherd’s Pie. Each one showcases the incredible potential of this humble legume.
Why Mason Jar Salads are a Meal Prep Marvel
Mason jar salads have revolutionized healthy eating, offering a convenient and aesthetically pleasing solution for meal prep. Their unique layering technique ensures that your greens stay crisp and fresh, separated from the dressing until you’re ready to eat. This means no more soggy salads or last-minute scrambling for lunch. Simply grab a jar from the fridge, give it a good shake, and pour it onto a plate for a perfectly mixed, restaurant-quality meal. They also provide excellent portion control and are incredibly portable, making them ideal for work, school, travel, or any on-the-go adventure. Plus, the clear jars allow you to admire the beautiful layers of colorful ingredients, making healthy eating even more appealing.
Crafting Your Perfect French Lentil Salad: Key Ingredients
The beauty of this layered lentil salad lies in the thoughtful combination of fresh, wholesome ingredients. Each component plays a vital role in creating a harmonious blend of textures and flavors.
- Lentils: The star of our salad! For this recipe, French (Puy), green, or brown lentils are highly recommended. These varieties hold their shape well after cooking, providing a pleasant, firm texture that stands up beautifully in a salad. Red lentils, while delicious in soups and stews, tend to break down and become mushy, which isn’t ideal for a salad. If you’re new to cooking lentils, our comprehensive Lentils 101 guide will walk you through everything you need to know, from rinsing to perfect cooking techniques. Alternatively, for ultimate convenience, store-bought vacuum-packed steamed lentils are a fantastic shortcut. Just be sure to rinse and drain them thoroughly to refresh their texture.
- Cherry Tomatoes: These sweet little bursts of flavor add a refreshing juiciness and vibrant color to the salad. I particularly love using a mix of red and yellow cherry tomatoes for visual appeal and a slightly varied sweetness. Feel free to halve or quarter them depending on your preference.
- Red Onion: Offering a delightful crunch and a pungent, slightly sweet bite, red onion is essential for balancing the flavors. If you find raw red onion too strong, you can easily mellow its intensity by soaking the chopped onion in cold water for 10-15 minutes before adding it to your salad.
- Greens: This is where you can truly personalize your salad. Any of your favorite tender greens will work wonderfully. My top choices include delicate baby spinach for its mild flavor, peppery arugula for a zesty kick, or a diverse baby herb mix to infuse a complex aromatic quality. Experiment with spring mix, chopped romaine, or butter lettuce to find your perfect match.
The Zesty Heart of the Salad: Mustard Vinaigrette
A truly exceptional salad needs an equally exceptional dressing, and this simple mustard vinaigrette delivers just that. If you’re a fan of the tangy, piquant notes of mustard, you’ll absolutely adore this easy-to-make concoction. It’s light yet flavorful, perfectly complementing the earthy lentils and fresh vegetables. The combination of Dijon and coarse seeded mustard adds depth and texture, while fresh lemon juice and white wine vinegar provide a bright, zesty acidity.
However, if mustard isn’t your preferred flavor profile, don’t despair! This recipe is incredibly adaptable. You can easily swap it out for the robust red wine vinaigrette from our Mediterranean Lentil Salad recipe, which offers a different yet equally delicious acidic punch. For those seeking an oil-free option, the balsamic dressing from our refreshing Cucumber Tomato Onion Salad would be a fantastic choice, adding a sweet and tangy glaze. The key is to choose a dressing that you love, as it truly ties all the ingredients together.
Choosing the Right Vessel: Mason Jar Size Matters
The success of a layered Mason jar salad heavily depends on using the correct jar size and shape. For make-ahead salads, I consistently recommend **wide-mouth liter-sized (quart-sized) Mason jars**. The wide opening makes it significantly easier to layer ingredients without making a mess, and more importantly, it provides ample room for a generous amount of fresh lettuce or other greens. This ensures that your salad is not just healthy, but also substantial and satisfying.
If you prefer less lettuce or are making a smaller, more concentrated salad (perhaps just the lentil and vegetable base), you could opt for smaller pint-sized (500ml) jars. In the images accompanying this post, you’ll notice Weck 1/2 liter jars, which are also excellent for their wide opening and aesthetic appeal. However, for a truly filling meal, especially when you want plenty of greens, the liter-sized jar is your best friend. Always consider how much salad you typically eat and adjust your jar size accordingly.
Mastering the Art of Layering: How to Assemble Mason Jar Salads
Creating a layered Mason jar salad is incredibly simple once you understand the basic principle: protect your greens from moisture! The layering technique is key to keeping your salad fresh and crisp for days in the refrigerator. Here’s the foolproof method:
- Dressing First: Always start by pouring your vinaigrette directly into the bottom of the clean Mason jar. This ensures all other ingredients get coated when you shake the jar, and it keeps the greens elevated.
- Hard Vegetables/Grains: Next, add your sturdiest ingredients, such as cooked lentils, chickpeas, or denser vegetables like carrots, bell peppers, or in this case, the cherry tomatoes and red onion. These ingredients can sit in the dressing without getting soggy and will even absorb some of its delicious flavor.
- Softer Ingredients/Proteins: Follow with softer vegetables like cucumber, cooked pasta, or other proteins if you’re adding them (e.g., grilled chicken, tofu). For this lentil salad, the lentils themselves act as a protein and a sturdier layer.
- Greens on Top: Finally, gently pack your chosen greens on top. They should be as far away from the dressing as possible to prevent wilting. This crucial step guarantees that your salad remains vibrant and fresh until you’re ready to enjoy it.
By following this layering order, you create a natural barrier that preserves the integrity of each ingredient, allowing you to enjoy fresh, perfectly textured salads throughout the week.
Storage, Serving, and Enhancing Your Salad Experience
Once assembled, your beautifully layered Mason jar salads are ready for storage. Seal the jars tightly and store them in the refrigerator for up to 2-3 days. This makes them an incredible tool for meal prepping, allowing you to prepare several meals in advance without sacrificing freshness.
When you’re ready to enjoy your salad, simply grab a jar, give it a good, vigorous shake to thoroughly distribute the dressing and mix all the ingredients. Then, pour the contents out onto a large plate or into a bowl. The magic of the layering technique means everything will be perfectly coated and ready to eat. For an extra touch of creaminess and healthy fats, I highly recommend topping this particular lentil salad with a few slices of fresh avocado. Other fantastic additions include toasted nuts or seeds for added crunch, crumbled vegan feta, or a sprinkle of fresh herbs like parsley or cilantro. These simple additions can elevate your meal prep salad into a gourmet experience.
More Delicious & Healthy Meal Prep Recipes
Embrace the ease and health benefits of meal prepping with these other fantastic recipes designed to simplify your week and keep you nourished:
- Broccoli Quinoa Meal Prep Bowls with Creamy Lemon Dressing
- Greek Pasta Salad with Chickpeas
- No-Bake Chocolate Chip Cookie Dough Bites
Lentil Mason Jar Salads
10 minutes
10 minutes
A cold French lentil salad to go! This beautiful layered mason jar salad recipe with lentils, tomatoes, onion, greens, and a mustard vinaigrette is easy to make, flavorful, healthy, and naturally vegan + gluten free.
Ingredients
- 1/4 cup extra virgin olive oil
- juice of 1/2 lemon
- 2 tablespoons white wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon coarse seeded mustard
- 1/2 teaspoon sea salt
- pepper to taste
- 2 cups cooked brown or green lentils (see note)
- 2 cups halved cherry tomatoes
- 3/4 cup chopped red onion
- 5 oz. favorite lettuce (I like an herb mix or arugula)
Instructions
- In a small bowl or jar, whisk together the olive oil, lemon juice, vinegar, both mustards, salt, and pepper until emulsified.
- To assemble the mason jar salads, place 2 tablespoons of the dressing into the bottom of (3) quart-sized mason jars. Top each with 2/3 cup cooked lentils, 2/3 cup tomatoes, 1/4 cup onions, and 2 handfuls of greens.
- Seal the jars and store in the refrigerator until ready to eat, up to 2-3 days.
- When ready to eat your mason jar salad, simply give a good shake to distribute the dressing. Transfer to a large plate and enjoy. We love this salad topped with avocado.
Notes
This recipe has been tested with vacuum packed steamed lentils (Trader Joe’s) and with freshly cooked lentils. If using vacuum packed, I recommend rinsing and draining with water to separate and refresh. Don’t miss this Lentils 101 post to learn how to cook lentils.
Watch a video demonstration on how to assemble these delicious Mason Jar Lentil Salads:
Nutrition Information:
Yield: 3
Serving Size: 1
Amount Per Serving:
Calories: 343
Total Fat: 19g
Saturated Fat: 3g
Trans Fat: 0g
Unsaturated Fat: 16g
Cholesterol: 0mg
Sodium: 605mg
Carbohydrates: 37g
Fiber: 9g
Protein: 9g
Nutrition information is automatically calculated by Nutritionix. I am not a nutritionist and cannot guarantee accuracy. If your health depends on nutrition information, please calculate again with your favorite calculator.