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meal prep Asian-Inspired Mason Jar Salad

Asian-Inspired Mason Jar Salad Meal Prep

These Asian-inspired mason jar salads are packed with tofu, edamame, fresh veggies, and a savory soy-sesame dressing. Perfect for protein-packed meal prep!
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Lunch, Main Course, Salad
Cuisine Asian
Servings 4 meals

Ingredients
  

Dressing (per jar, bottom layer)

  • 1 tbsp rice wine vinegar
  • 1 tbsp low-sodium soy sauce
  • ½ tsp toasted sesame oil
  • 1 tsp brown sugar sub honey or maple syrup

Salad Layers (per jar)

  • ¼ cup cooked shelled edamame (about 2 cups total for 4 jars)
  • 3–4 thin slices cucumber (about ½ medium cucumber total for 4 jars)
  • ½ cup shredded red or green cabbage (about 2 cups total)
  • ½ cup chopped kale, tightly packed (about 2 cups total)
  • 1 tbsp sliced green onions per jar (about 2 stalks total)
  • ½ cup cooked tofu cubes per jar (about 2 cups total, from ~1 extra firm block)

Toppings (per jar)

  • 1 tbsp chili crisp oil
  • 1 tbsp chopped salted peanuts (add more if you like)

Instructions
 

Tofu Prep

  • Press tofu then cut into 1-inch cubes. Toss with 1–2 tsp low-sodium soy sauce.
  • Air fry at 390°F (200°C) for 8 minutes, flipping halfway. (Bake option: 400°F oven for 20–25 minutes, flipping halfway.)

Assembly

  • Add the dressing ingredients to the bottom of each jar and stir to combine.
  • Layer in this order: edamame → cucumber → cabbage → kale → green onion → tofu cubes.
  • Top with peanuts and chili crisp oil. (wait to add these until ready to serve if you want to keep them super crunchy)
  • Seal jars tightly and refrigerate for up to 3–4 days. Shake before serving or pour into a bowl and toss. I like to leave it to marinate in the dressing for a few minutes after tossing it before eating. Enjoy!

Notes

Notes

  • Layering matters: Keep the cucumber and edamame near the bottom so they sit in the dressing without making the greens soggy.
  • Meal prep tip: These jars stay fresh up to 3–4 days, but for maximum crunch, add peanuts just before eating.
  • Variations:  Add shredded carrots or diced bell peppers for extra crunch and color. Add fresh herbs like cilantro or mint if desired. 
 
Note: Nutritional information is approximate values and can vary significantly depending on ingredient brands. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 400g | Calories: 361kcal | Carbohydrates: 24g | Protein: 23g | Fat: 17g | Saturated Fat: 1.5g | Polyunsaturated Fat: 3.5g | Monounsaturated Fat: 6g | Sodium: 900mg | Potassium: 540mg | Fiber: 6g | Sugar: 6g | Vitamin A: 4000IU | Vitamin C: 35mg | Calcium: 150mg | Iron: 3mg
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