Mason Jar Power Salad with Chickpeas & Tuna: A Nutrient-Packed On-the-Go Delight

The Mason Jar Power Salad with Chickpeas & Tuna is a convenient and nutritious meal that’s perfect for busy days. This layered salad is not only visually appealing but also packed with protein, fiber, and essential nutrients.

With the combination of hearty chickpeas, protein-rich tuna, and a variety of colorful vegetables, this salad provides sustained energy and satisfying flavors. In this article, we’ll guide you through creating this wholesome and delicious Mason Jar Power Salad step by step.


To create this nutrient-packed Mason Jar Power Salad with Chickpeas & Tuna, gather:

  • 2 mason jars (pint size)
  • 1 can (5 ounces) tuna in water, drained
  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 bell pepper (any color), diced
  • 1 carrot, shredded
  • 1 cup baby spinach leaves
  • 1/4 cup red onion, finely chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • Salt and black pepper, to taste


Preparing Ingredients

Drain the canned tuna and chickpeas. Halve the cherry tomatoes, dice the cucumber and bell pepper, shred the carrot, and finely chop the red onion.

Creating the Dressing

In a small bowl, whisk together the olive oil, balsamic vinegar, a pinch of salt, and black pepper. This will be the dressing for the salad.

Assembling the Mason Jars

Divide the dressing evenly between the two mason jars, pouring it into the bottom of each jar.

Layering Ingredients

Layer the ingredients in each mason jar in the following order:

  1. Chickpeas
  2. Red onion
  3. Bell pepper
  4. Cucumber
  5. Shredded carrot
  6. Tuna
  7. Cherry tomatoes
  8. Baby spinach leaves
  9. Feta cheese (if using)

Sealing and Storing

Tightly seal the mason jar lids and store the Mason Jar Power Salads in the refrigerator. The layered structure keeps the ingredients fresh and prevents sogginess.


When you’re ready to enjoy the salad, simply shake the mason jar to distribute the dressing and ingredients. You can eat the salad directly from the jar or pour it into a bowl if preferred.


In conclusion, the Mason Jar Power Salad with Chickpeas & Tuna is a testament to the convenience of layering wholesome ingredients for an on-the-go meal. This salad offers a balance of flavors, textures, and nutrients that keep you fueled and satisfied.

By following the steps outlined in this article, you’ll be able to create a portable and nutritious salad that’s not only convenient but also a testament to the beauty of layering.


Can I use a different type of protein instead of tuna?

Absolutely! You can substitute tuna with cooked chicken, salmon, or even boiled eggs for a different protein source.

Can I customize the vegetables in the salad?

Certainly! Feel free to add or substitute vegetables based on your preferences.

Can I use a different type of dressing?

Yes, you can use your preferred dressing, whether it’s a vinaigrette, creamy dressing, or a citrus-based option.

Can I make these salads ahead of time?

Yes, you can prepare the Mason Jar Power Salads a day in advance, but be sure to keep the dressing at the bottom to prevent sogginess.

Can I use a different type of cheese or omit it?

Of course! You can use different cheeses like goat cheese or omit the cheese altogether if desired.