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chickpea mason jar salads on a grey background

Chickpea Mason Jar Salads

Level up your lunch packing game with these Chickpea Mason Jar Salads! Packed with veggies and plant-based protein, these will keep for several days in the fridge.
Course Salad
Cuisine American
Keyword Mason Jar Salad
Prep Time 20 minutes
Total Time 20 minutes
Servings 4
Calories 364kcal


  • Mason Jars


For the chickpea salad:

  • 1 ¾ cups chickpeas Approx one 14oz can rinsed and drained
  • ¼ cup sunflower seeds toasted
  • 3 tablespoon plain yoghurt
  • 1 - 2 Tbsps mayonaise
  • ½ teaspoon Dijon mustard
  • 1 tablespoon maple syrup
  • 1 small red pepper finely diced
  • ½ cup green onion thinly sliced
  • 2 tablespoon fresh parsley finely chopped
  • 1-2 tablespoon capers
  • salt and pepper

For the mason jar salads

  • 1 cup cooked and cooled whole grain wheat berries, quinoa, oats, or a blend
  • 1 pint cherry tomatoes sliced in half
  • ½ medium long English cucumber diced
  • 2 celery stalks diced
  • 1 large carrot or other root vegetable, shredded
  • 1 bunch romaine lettuce washed, dried, and torn into bite-sized pieces


For the chickpea salad:

  • Place the chickpeas into a bowl and lightly smash them with a fork. Add the toasted sunflower seeds, yoghurt, mayo, mustard, green onion, parsley, and capers. Stir to combine, taste, and season with salt and pepper.

For the mason jar salads:

  • Spoon the chickpea salad into 4 widemouth mason jars.
  • Add ¼ cup of whole grain, followed by the sliced cherry tomatoes, then cucumbers, celery, carrot, and finally with the romaine lettuce.
  • Screw the lids on and place in the fridge until you're ready for them.
  • To serve, tip the contents into a bowl and toss lightly.


  • Nutrition values are an estimate only
  • Mason jar salads will last 4-5 days in the fridge if packed correctly


Calories: 364kcal | Carbohydrates: 46g | Protein: 13g | Fat: 16g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 190mg | Potassium: 875mg | Fiber: 10g | Sugar: 14g | Vitamin A: 4184IU | Vitamin C: 59mg | Calcium: 117mg | Iron: 5mg