If you’re looking for a meal prep option that’s fresh, healthy, and bursting with flavor, these Mediterranean Chickpea Salad Jars are an absolute winner. Perfect for busy weekdays or grab-and-go lunches, these salad jars combine the creamy tang of beet hummus and tzatziki with vibrant veggies and a zesty chickpea mix. Not only do they store beautifully in mason jars, but they also keep their flavors intact, making every bite as delicious as the first.
You can also find a collection of all my delicious vegan meal prep recipes here.
Ingredients & Substitutions
Ingredients
- ¼ cup beet hummus (or your favorite hummus flavor)
- ½ cup tzatziki (Greek yogurt-based or vegan option)
- 1 pint diced cherry tomatoes
- 1 cucumber, diced
- 4 small handfuls of spinach or other fresh greens
Chickpea Mixture
- 2 cans chickpeas, rinsed and drained
- 3 tbsp fresh squeezed lemon juice
- 3 tbsp extra virgin olive oil
- ¼ cup balsamic vinegar
- 1 shallot, thinly sliced (or ¼ cup finely diced red onion)
- 1 tbsp pure maple syrup
- Salt and pepper, to taste
Substitutions
- Beet hummus: Swap for garlic, roasted red pepper, or classic hummus if beets aren’t your thing.
- Tzatziki: Use dairy-free yogurt and vegan mayo for a vegan-friendly tzatziki.
- Greens: Substitute spinach with kale, arugula, or mixed salad greens.
Helpful Tools
- Mason jars or airtight containers (quart-size recommended)
- Large mixing bowl for chickpea salad
- Measuring spoons and cups
- Knife and cutting board
- Optional: food processor for homemade hummus or tzatziki
How to Make This Mediterranean Chickpea Salad Jars Recipe
- Prepare the Chickpea Mixture:
In a large bowl, combine rinsed chickpeas, lemon juice, balsamic vinegar, olive oil, sliced shallot, maple syrup, salt, and pepper. Mix well to coat evenly. - Layer the Jars:
- Start with ¼ cup beet hummus at the bottom of each jar.
- Add an equal portion of the chickpea mixture on top.
- Spoon in 2 tablespoons of tzatziki next.
- Layer diced cucumber and cherry tomatoes evenly.
- Finish with a handful of fresh spinach or your chosen greens on top.
- Storage:
Seal jars tightly and store in the fridge for up to 4 days. - Serving:
When ready to eat, dump the contents into a bowl and toss to combine. Enjoy chilled!
How to Make Homemade Tzatziki (Optional)
Ingredients
- 1 cup 0% Greek yogurt (or vegan yogurt)
- ½ cup finely chopped cucumber
- 2 tsp dried dill (or 1-2 tbsp fresh dill)
- 1.5 tbsp fresh lemon juice
- 1 garlic clove, minced
- 1 tsp extra virgin olive oil
- ¼ tsp sea salt
Instructions
- Combine all ingredients in a bowl and stir until smooth.
- Adjust seasoning as desired.
- Refrigerate for at least 30 minutes before using to let flavors meld.
Tips & Tricks
- Keep ingredients crisp: Add leafy greens last and keep them dry to avoid sogginess.
- Layer strategically: Place wet ingredients (hummus, chickpeas) at the bottom and greens on top.
- Make ahead: Perfect for prepping several jars at once for easy weekday meals.
- Customize: Add olives, feta (or vegan cheese), roasted peppers, or fresh herbs for variety.
Benefits of Mediterranean Chickpea Salad Jars
- High in plant-based protein from chickpeas, supporting muscle and immune health.
- Rich in fiber which aids digestion and keeps you feeling full longer.
- Loaded with antioxidants from fresh veggies and olive oil, promoting heart health.
- Low in processed ingredients making it a wholesome, clean-eating option.
Why You’ll Love This Mediterranean Chickpea Salad Jars Recipe
This recipe combines the best of Mediterranean flavors into one colorful, convenient meal. It’s fresh, satisfying, and easy to customize — perfect for those who want tasty, healthy lunches without the hassle. Plus, the vibrant beet hummus and creamy tzatziki bring fun and variety to your weekly meal plan.
Mediterranean Chickpea Salad Jars
Ingredients
- ¼ cup beet hummus or more to taste
- ½ cup tzatziki made with greek yogurt see notes
- 1 pint diced cherry tomatoes
- 1 cucumber, diced
- 4 small handfuls of spinach or other greens
Chickpea Mixture
- 2 cans rinsed and drained chickpeas
- 3 tbsp fresh squeezed lemon juice
- 3 tbsp extra virgin olive oil
- ¼ cup balsamic vinegar
- 1 shallot thinly sliced (or ¼ cup tbsp finely diced red onion)
- 1 tbsp pure maple syrup
- salt and pepper to taste
Instructions
- Start by preparing the chickpea mixture. In a large bowl, add the chickpeas, lemon juice, balsamic, olive oil, onion, salt and pepper. Stir to combine.
- Divide all ingredients equally between 4 mason jars. Assemble the Salad jars by adding beet hummus at the bottom, the chickpea salad mixture, tzatziki, cucumber, tomato and lettuce.
- Store in the fridge, and add into a bowl and toss when ready to eat. Enjoy!
Notes
▢½ cup finely chopped cucumber
▢2 tsp dried dill (or 1-2 tbsp fresh chopped dill)
▢1.5 tbsp freshly squeezed lemon juice
▢1 large clove minced garlic
▢1 tsp extra virgin olive oil
▢¼ tsp sea salt Beet Hummus: If you don’t like the taste of beets, simply swap beet hummus for another flavour such as garlic. Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Conclusion: Mediterranean Chickpea Salad Jars
Mediterranean Chickpea Salad Jars are a game changer for meal prep enthusiasts who want fresh, flavorful, and nutritious meals that travel well. With simple ingredients, easy assembly, and fantastic taste, they make healthy eating effortless and enjoyable.
Frequently Asked Questions
When stored properly in airtight jars, these salad jars stay fresh for up to 4 days in the refrigerator.
Yes! Simply use vegan yogurt for the tzatziki and choose a plant-based beet hummus or another vegan hummus option.
Yes, but dried chickpeas must be soaked overnight and cooked until tender before using in this recipe.
You can swap beet hummus for garlic hummus, roasted red pepper hummus, or any other flavor you prefer.
Simply pour the contents of the jar into a bowl and toss everything together for an evenly mixed salad.
