Looking for a vibrant, nutritious salad that’s easy to prep ahead and fun to eat? This Greek inspired salad jar is exactly what you need! Perfect for meal prep, it combines the chewy goodness of barley with fresh veggies, tangy feta, and salty olives — all dressed in a classic Greek vinaigrette.
This recipe is not only colourful and bursting with flavour, but also packed with fibre thanks to the barley and fresh vegetables. It’s a simple way to add more plants and variety to your meals, making healthy eating effortless and exciting.
What makes this salad jar so special? It’s the layering and that satisfying moment when you turn the jar upside down to mix all the ingredients with the dressing at the bottom. It’s a little ritual that makes eating salad fun and delicious — no soggy leaves here!
Whether you want a quick lunch, a make-ahead dinner, or a light side dish, this salad jar is versatile, easy to assemble, and perfect for busy days when you still want to eat well.
Why Make Salad Jars?
Salad jars are the ultimate meal prep hack — they keep your greens crisp, your veggies fresh, and your dressing perfectly separated until the moment you’re ready to eat. By layering ingredients in a jar (with the dressing at the bottom), you avoid soggy salads and save loads of time during the week. They’re portable, fridge-friendly, and fun to eat — just flip, shake, and enjoy! Perfect for busy days, packed lunches, or when you need a healthy meal on the go.
Pair With
Enjoy this salad jar on its own for a light, nutritious meal or serve alongside grilled chicken Mediterranean Salmon Skewers, fish Lemon & Honey Glazed Salmon, or tofu for added protein. A slice of wholegrain bread Easy No Knead Breador warm pita 3-Ingredient Quick & Easy Flatbread rounds out the meal perfectly.
Tips
- Use pearl barley: Make sure to cook your barley until tender but still chewy for the best texture in your salad.
- Chill barley before layering: Let your cooked barley cool completely before assembling to keep your salad fresh and prevent wilting.
- Layer thoughtfully: Place the dressing at the bottom, followed by heavier ingredients like barley and tomato, with lighter veggies and feta on top to avoid sogginess.
- Shake well before eating: Invert the jar a few times to evenly coat all ingredients with the dressing before serving.
- Make it vegan: Swap the feta with marinated tofu or omit for a plant-based version.
Swaps
Barley: Use quinoa or bulgur wheat for a gluten-free or quicker-cooking alternative.
Feta: Try halloumi cubes, goat cheese, or a vegan cheese substitute.
Olives: Kalamata are classic, but green or black olives work well too.
Red wine vinegar: Lemon juice or apple cider vinegar are great alternatives for the dressing.
Vegetables: Feel free to add bell peppers, shredded carrots, or radishes for extra crunch and colour.
Storage
Fridge: Store the salad jar upright in the fridge for up to 3 days. Keep the dressing separated at the bottom for freshness.
Meal prep: Make several jars in advance for easy grab-and-go lunches or quick dinners throughout the week.
More Colourful And Nourishing Salads
- Rainbow Salad Crunch
- Dates & Butter Beans Salad
- Marks&Spencer Salad Copycat
- Roasted Plant Packed Bowl
Greek Salad Jar
Ingredients
Dressing
- 3 tbsp of extra virgin olive oil
- 3 tbsp red wine vinegar
- 1 tsp origano
- 1/2 tsp salt
For the salad
- 100 g barley from dry barley, then cooked and let it cool down completely
- 1/2 cucumber chopped
- 1/2 small red onion chopped
- 1 large tomato
- 60 g feta crumbled
- handful olives sliced
Instructions
- Add all the dressing ingredients to a large jar and mix
- One by one add a layer of each vegetable
- Store in the fridge or eat straight away, just pour the jar upside down