Green Goddess Mason Jar Salad

This Green Goddess Mason Jar Salad is one of those meal-prep lunches that actually makes opening the refrigerator feel organized. I layer creamy Green Goddess Salad Dressing with edamame, broccoli, brown rice, cucumber, spinach, and hemp seeds so everything stays fresh until lunchtime. The trick is putting the dressing at the bottom and the delicate greens at the top, then giving the whole jar a good shake when you’re ready to eat.

Try my Sun-Dried Tomato Potato Salad recipe.

Why You’ll Love This Recipe

• Made for meal prep: Prepare two lunches at once and refrigerate them.
• Easy layering system: Keeping the dressing at the bottom helps the spinach stay fresh.
• Plant-based: Edamame, brown rice, vegetables, and hemp seeds make a satisfying combination.
• Loads of texture: Creamy dressing, chewy rice, crunchy cucumber, tender edamame, and fresh spinach all end up in one jar.
• Portable: A mason jar makes this very easy to take to work or school.
• Uses homemade dressing: It’s a great way to use the Green Goddess Salad Dressing recipe already on the site.
• Easy to customize: Swap grains or vegetables depending on what’s in the refrigerator.

What You’ll Need to Make Green Goddess Mason Jar Salad

• 1.6 ounces (45 g) dry brown rice
• 2 servings Green Goddess Salad Dressing
• 5.3 ounces (150 g) frozen edamame, thawed
• 0.7 ounce (20 g) broccoli, cut into small florets
• ½ cucumber, diced
• 2 ounces (60 g) baby spinach
• 2 tablespoons hemp seeds

You will also need:

• 2 x 16 fl oz (475 ml) mason jars with lids

What You’ll Need to Do

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes, plus cooling
• Serves: 2
• Makes: 2 mason jar salads

1. Start by cooking the brown rice according to the package directions.
2. Once the rice is tender, drain off any excess water if necessary.
3. Spread the cooked rice on a plate or shallow bowl and let it cool completely to room temperature.
4. Grab two 16 fl oz mason jars.
5. Divide the Green Goddess Salad Dressing evenly between the bottoms of the two jars.
6. Next, divide the thawed edamame between the jars. This creates a nice sturdy layer directly above the dressing.
7. Add the broccoli florets.
8. Spoon the completely cooled brown rice over the broccoli.
9. Add the diced cucumber.
10. Divide the baby spinach between the jars.
11. Finish with the hemp seeds right on top.
12. Seal both jars tightly with their lids.
13. Refrigerate until you’re ready to eat.
14. When lunchtime rolls around, give the jar a really good shake so the Green Goddess Dressing works its way through the layers.
15. Eat straight from the jar if there’s enough room to mix everything properly, or tip the salad into a bowl and toss before serving.

Try my Roasted Cauliflower Chickpea Salad recipe next.

Easy Ingredient Swaps

Brown rice: Quinoa, farro, barley, or another cooked whole grain can work.

Edamame: Chickpeas or white beans make easy alternatives.

Broccoli: Try cauliflower, shredded carrots, or chopped bell pepper.

Cucumber: Celery or zucchini can add a similar fresh crunch.

Baby spinach: Kale, arugula, or mixed salad greens can work.

Hemp seeds: Pumpkin seeds, sunflower seeds, or chopped nuts are easy substitutes.

Try my Mason Jar Thai Crunch Salad recipe.

Some Twist and Tweak Ideas

Add shredded red cabbage for extra crunch and color.

Mix in grated carrots.

Add avocado just before serving.

Throw in roasted chickpeas for more texture.

Add fresh herbs such as parsley, cilantro, or basil.

Include cherry tomatoes, but keep them above the heavier ingredients.

Add pickled onions for a tangy kick.

Sprinkle nutritional yeast over the top.

Add a little chili sauce if you like some heat.

Try my Grilled Chicken Caesar Salad recipe.

Some Helpful Tips

Use two jars. A 16 oz jar is suitable for one serving, not the entire recipe.

Cool the rice completely. Warm rice creates condensation inside the jar and can make the greens wilt faster.

Keep the dressing on the bottom. This is the most important mason jar salad rule.

Put sturdy ingredients next. Edamame and broccoli protect the more delicate ingredients from sitting directly in the dressing.

Keep spinach near the top. This helps it stay dry and fresh.

Dice everything fairly small. Smaller pieces make the salad much easier to shake and eat.

Don’t overfill the jars. Leave a little space at the top so you can shake everything properly.

Try my Beetroot Goat Cheese Salad recipe.

Why the Layering Order Matters

A mason jar salad works best when the wettest ingredients stay at the bottom and the most delicate ingredients stay at the top.

The dressing goes first, followed by sturdy ingredients like edamame and broccoli. The rice creates another buffer before the cucumber and spinach.

By the time the spinach goes into the jar, it is well away from the dressing.

Then, when you’re ready to eat, one good shake brings everything together.

Try my Egg Salad on Rice Cakes recipe.

Some Budget-Friendly Tips

Use store-brand frozen edamame.

Buy brown rice in larger bags rather than small packets.

Use whatever cucumber variety is most affordable.

Frozen broccoli can work if fresh broccoli is expensive, although it should be thawed and drained very well.

Prepare the Green Goddess Dressing at home rather than buying bottled dressing.

Buy hemp seeds in larger bags if you use them regularly, or replace them with inexpensive sunflower seeds.

Some Serving Ideas

Serve this mason jar salad:

• As a quick work lunch
• For meal-prep lunches
• Alongside soup
• With roasted vegetables
• With a slice of whole grain bread
• With fresh fruit
• Alongside a simple vegetable wrap
• With extra Green Goddess Dressing
• With avocado added just before serving
• With roasted chickpeas for extra crunch

Great for Meal Prep

This recipe is especially useful because it makes two separate lunches.

Prepare both jars at the same time, refrigerate them, and you’ve got lunch ready without needing to assemble another salad the next day.

Just remember that avocado-based Green Goddess Dressing is freshest earlier in the storage window, so I prefer eating these jars within the first couple of days.

Some Storage Tips

Store the sealed mason jar salads in the refrigerator.

For best quality, I recommend eating them within 2 days, particularly because the homemade Green Goddess Dressing contains fresh avocado.

The individual ingredients may last longer, but the avocado dressing can darken and lose freshness with time.

Keep the jars refrigerated until you’re ready to eat.

Do not freeze assembled mason jar salads because cucumber and spinach will lose their texture after thawing.

There is no need to reheat the salad. It is designed to be served chilled.

Final Thoughts

This Green Goddess Mason Jar Salad is a simple way to turn a handful of everyday ingredients into two ready-to-go lunches.

The brown rice and edamame give the salad some substance, cucumber and spinach keep things fresh, hemp seeds add texture, and the Green Goddess Dressing ties everything together.

Layer the jars properly, keep the greens away from the dressing, and lunch is basically handled.

Green Goddess Mason Jar Salad

This Green Goddess Mason Jar Salad layers brown rice, edamame, fresh vegetables and creamy dressing for an easy plant-based lunch.

Author: Danny Davis Courses: Lunch, Salad Recipe Keys: Dairy Free M Meal Prep Vegan

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Prep Time 10 mins Cook Time 30 mins Total Time 40 mins Difficulty: Beginner Servings: 2 Estimated Cost: $ 7 Calories: 335

Ingredients

Servings

• 1.6 ounces dry brown rice (45 g)
• 2 servings Green Goddess Salad Dressing (find recipe link in the notes)
• 5.3 ounces frozen edamame, thawed (150 g)
• 0.7 ounce broccoli, cut into small florets (20 g)
• ¹⁄₂ cucumber, diced
• 2 ounces baby spinach (60 g)
• 2 tablespoons hemp seeds

You will also need:

• 2 cans of 16 fl oz each - mason jars with lids (475 ml)

Instructions

1. Cook the brown rice according to the package directions until tender.
2. Drain any excess water, if necessary, and spread the cooked rice on a plate or shallow dish.
3. Allow the rice to cool completely to room temperature before assembling the salads.
4. Prepare two 16 fl oz (475 ml) mason jars with tightly fitting lids.
5. Divide the Green Goddess Salad Dressing evenly between the bottoms of the two jars.
6. Divide the thawed edamame between the jars, placing it directly over the dressing.
7. Add the broccoli florets evenly between the two jars.
8. Divide the cooled brown rice between the jars.
9. Add the diced cucumber over the rice.
10. Divide the baby spinach evenly between the jars.
11. Sprinkle 1 tablespoon of hemp seeds over the top of each jar.
12. Seal the jars tightly and refrigerate until ready to serve.
13. When ready to eat, shake each jar thoroughly to distribute the dressing.
14. Transfer the contents to a bowl and toss gently before serving, or eat directly from the jar if sufficient space remains for mixing.
    

Nutrition Facts

Servings 2

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Amount Per Serving

Calories 335kcal

% Daily Value *

Total Fat 17g27%

Sodium 110mg5%

Total Carbohydrate 35g12%

Dietary Fiber 10g40%

Sugars 4.5g

Protein 17g34%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• Estimated Glycemic Index: ~38
• Estimated Glycemic Load per Serving: ~10
• Green Goddess Salad Dressing

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