Mason Jar Thai Crunch Salad

This Mason Jar Thai Crunch Salad is colorful, crunchy, filling, and basically built for meal prep. Each jar gets layers of chickpeas, quinoa, spiralized carrot and zucchini, shredded cabbage, and roasted peanuts, with a creamy peanut-tamari dressing tucked safely at the bottom. When you’re ready to eat, just empty everything into a bowl, toss it together, and lunch is sorted.

Also try my Chicken Caesar Mason Jar recipe.

Why You’ll Love This Recipe

• Made for meal prep: Prepare four lunches at once and refrigerate them for the week.
• Plenty of crunch: Carrot, zucchini, cabbage, and peanuts give the salad lots of texture.
• Filling ingredients: Quinoa and chickpeas make this more substantial than a basic vegetable salad.
• Creamy peanut dressing: Peanut butter, rice vinegar, sesame oil, tamari, maple syrup, and ginger bring plenty of flavor.
• Completely plant-based: No meat or dairy needed.
• Easy to carry: Mason jars make these great for work or packed lunches.
• No reheating required: Just shake, pour, and eat cold.

Try my Grilled Chicken Caesar Salad reicpe.

What You’ll Need to Make Mason Jar Thai Crunch Salad

For the jar salads:

• 4.8 ounces (135 g) uncooked quinoa
• 11.3 ounces (320 g) canned chickpeas, drained and rinsed
• 1 carrot, spiralized
• 1 zucchini, spiralized
• 3.5 ounces (100 g) cabbage, shredded
• 4 tablespoons roasted peanuts

For the peanut dressing:

• 1 tablespoon sesame oil
• 5 tablespoons rice vinegar
• 3 tablespoons peanut butter
• 1 tablespoon maple syrup
• 1½ tablespoons tamari
• 1 teaspoon ground ginger

You’ll also need:

• 4 one-pint (16-ounce) mason jars with lids

What You’ll Need to Do

• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Serves: 4

1. Cook the quinoa according to the package directions until tender.
2. Once cooked, spread the quinoa out on a plate or shallow dish and allow it to cool completely before assembling the salads.
3. While the quinoa cools, add the sesame oil, rice vinegar, peanut butter, maple syrup, tamari, and ground ginger to a small bowl.
4. Whisk until the dressing is smooth and evenly combined. If your peanut butter is particularly thick, keep whisking until everything loosens up.
5. Divide the dressing evenly among the four mason jars. You’ll have roughly 3 tablespoons per jar.
6. Divide the chickpeas between the jars, placing them directly on top of the dressing.
7. Add an even layer of completely cooled quinoa to each jar.
8. Divide the spiralized carrot between the jars.
9. Add the spiralized zucchini next.
10. Divide the shredded cabbage evenly among all four jars.
11. Finish each jar with 1 tablespoon roasted peanuts.
12. Seal the jars tightly with their lids and refrigerate for up to 4 days.
13. When you’re ready to eat, give the jar a gentle shake to loosen everything.
14. Pour the contents into a large bowl, toss until everything is coated with the peanut dressing, and serve cold.

Try my Beetroot Goat Cheese Salad recipe.

Easy Ingredient Swaps

Quinoa: Brown rice, couscous, or another cooked grain can work.

Chickpeas: Edamame is a great alternative and works especially well with the peanut dressing.

Carrot: Thinly sliced bell pepper adds plenty of crunch.

Zucchini: Cucumber noodles can be substituted, although they may release more water during storage.

Cabbage: Red cabbage, Napa cabbage, or a packaged slaw mix all work.

Peanuts: Cashews or almonds can replace them.

Peanut butter: Almond or cashew butter can be substituted if preferred.

Tamari: Use soy sauce if gluten-free preparation isn’t required.

Try my Kale Salad with Avocado Dressing recipe.

Some Twist and Tweak Ideas

Add shelled edamame for another layer of texture.

Mix chopped cilantro into the cabbage.

Add sliced green onions before sealing the jars.

Throw in thinly sliced red bell pepper for extra color.

Add a little sriracha or chili sauce to the peanut dressing.

Squeeze fresh lime juice into the dressing for more brightness.

Add fresh mint or Thai basil if you have some.

Top the salad with sesame seeds before serving.

For even more crunch, add the peanuts only when you’re ready to eat instead of storing them inside the jars.

Try my Chopped Salmon Salad recipe.

Some Helpful Tips

Cool the quinoa completely. Warm quinoa creates steam inside the jar, which can soften the vegetables.

Keep the dressing at the bottom. This prevents the cabbage and spiralized vegetables from sitting directly in the dressing.

Put sturdy ingredients near the dressing. Chickpeas and quinoa handle moisture much better than cabbage or zucchini.

Don’t overfill the jars. Leave a little room at the top so ingredients can move when you shake the jar.

Dry the chickpeas well. Excess water can dilute the peanut dressing.

Keep the peanuts near the top. This helps them stay crunchy longer.

Use wide-mouth mason jars if possible. They’re much easier to fill and empty.

Try my Turkey Meatballs with Couscous Salad recipe.

Why the Layering Order Matters

Mason jar salads work best when the wet ingredients stay at the bottom and the more delicate ingredients stay toward the top.

Here, the dressing goes first, followed by sturdy chickpeas and quinoa.

The spiralized vegetables and cabbage sit higher up, away from most of the moisture.

The peanuts finish the jar right at the top where they have the best chance of staying crunchy.

Once you pour everything into a bowl, those separate layers turn into one properly dressed salad.

Try my Tuna and Quinoa Salad Bowl recipe.

Some Budget-Friendly Tips

Cook dried chickpeas instead of buying canned ones if you make chickpea recipes regularly.

Buy quinoa in larger bags or from bulk bins.

Regular green cabbage is usually cheaper than packaged shredded cabbage.

Carrots are inexpensive and can be julienned with a knife if you don’t own a spiralizer.

Use store-brand peanut butter, rice vinegar, and tamari.

You can also skip specialty garnishes and keep the salad focused on the main ingredients.

Try my Crunchy Waldorf Chicken Salad recipe.

Some Serving Ideas

These mason jar salads work well as a complete light lunch, but you can also serve them with:

• Fresh lime wedges
• Edamame
• Tofu
• Tempeh
• Vegetable spring rolls
• Miso soup
• Fresh fruit
• Extra roasted peanuts
• Sliced avocado
• Chili sauce

If you’re serving the salad for dinner, some baked tofu or edamame on the side can make the meal more substantial.

Try my Tropical Grilled Chicken Salad recipe.

Great for Meal Prep

This recipe is particularly well suited to meal prep because the ingredients are deliberately layered to keep everything fresh.

Make four jars at once and you’ve got several lunches ready to grab from the refrigerator.

For the best texture, I recommend eating the jars containing spiralized zucchini earlier in the storage window, since zucchini naturally releases some moisture as it sits.

If you’re especially concerned about keeping the peanuts crunchy, store them separately and add them just before eating.

Some Storage Tips

Keep the sealed mason jars refrigerated for up to 4 days.

Store them upright so the dressing remains at the bottom.

Don’t freeze the assembled salads because the raw vegetables won’t maintain their texture after thawing.

If preparing the ingredients separately rather than assembling the jars immediately, keep the dressing, quinoa, vegetables, and peanuts in separate airtight containers.

These salads are designed to be eaten cold, so there’s no reheating required.

Final Thoughts

This Mason Jar Thai Crunch Salad is exactly the kind of recipe that makes meal prep feel worthwhile.

You’ve got creamy peanut dressing at the bottom, hearty quinoa and chickpeas in the middle, loads of crunchy vegetables, and roasted peanuts on top.

The jars stay conveniently tucked in the fridge until you’re hungry. Then all you need to do is pour one into a bowl, toss everything together, and you’ve got a colorful, crunchy lunch ready to go.

Mason Jar Thai Crunch Salad

I love this Mason Jar Thai Crunch Salad when I want lunch ready before I even get hungry! 🥗🥜 Quinoa, chickpeas, crunchy veggies, and creamy peanut dressing make every jar seriously satisfying.

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

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Prep Time 20 mins Cook Time 20 mins Total Time 40 mins Difficulty: Beginner Servings: 4 Estimated Cost: $ 11 Calories: 430

Inrgedients:

Servings

For the jar salads:

• 4.8 ounces uncooked quinoa (135 g)
• 11.3 ounces canned chickpeas, drained and rinsed (320 g)
• 1 carrot, spiralized
• 1 zucchini, spiralized
• 3.5 ounces cabbage, shredded (100 g)
• 4 tablespoons roasted peanuts

For the peanut dressing:

• 1 tablespoon sesame oil
• 5 tablespoons rice vinegar
• 3 tablespoons peanut butter
• 1 tablespoon maple syrup
• 1.5 tablespoons tamari
• 1 teaspoon ground ginger

You'll also need:

• 4 one-pint mason jars with lids (16-ounce)

Instructions

1. Cook the quinoa according to the package directions.
2. Once cooked, spread the quinoa on a plate or shallow tray and allow it to cool completely.
3. In a small bowl, combine the sesame oil, rice vinegar, peanut butter, maple syrup, tamari, and ground ginger.
4. Whisk until the dressing is smooth and fully combined.
5. Divide the dressing evenly among four 1-pint mason jars, using approximately 3 tablespoons per jar.
6. Divide the drained chickpeas evenly among the jars, placing them directly over the dressing.
7. Add an even layer of cooled quinoa to each jar.
8. Divide the spiralized carrot among the four jars.
9. Add the spiralized zucchini next.
10. Divide the shredded cabbage evenly among the jars.
11. Top each jar with 1 tablespoon roasted peanuts.
12. Seal the jars tightly and refrigerate upright for up to 4 days.
13. To serve, shake the jar gently, then empty the contents into a bowl.
14. Toss until the ingredients are evenly coated with the dressing and serve cold.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 430kcal

% Daily Value *

Total Fat 18g28%

Sodium 620mg26%

Total Carbohydrate 55g19%

Dietary Fiber 10g40%

Sugars 8g

Protein 15g30%

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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: ~42
Estimated Glycemic Load per Serving: ~17

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