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Layered nicoise salad in a mason jar.
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5 from 1 vote

Mason Jar Nicoise Salad

This nicoise salad can be meal prepped two ways: in a mason jar or a meal prep container. It's filling, flavorful and loaded with protein but is still light and easy to digest. Don't skip the fresh dill! Gluten-free. 
Prep Time10 mins
Cook Time20 mins
Course: Salad
Servings: 1
Calories: 617kcal


  • ¼ cup fresh green beans
  • ¼ cup fresh asparagus
  • 2 kalamata olives chopped
  • ¼ - ½ cup chopped sweet potatoes
  • ¼ cup chopped tomatoes
  • 3-4 ounces canned tuna
  • 2 cups arugula
  • 1 hard-boiled egg
  • 1 teaspoon olive oil
  • a few sprigs of dill

Red Wine Vinaigrette (Makes 3/4 cup)

  • 1/3 cup red wine vinegar
  • 1 Tablespoon Dijon mustard
  • 1-2 cloves garlic minced
  • 1 teaspoon maple syrup or honey
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/2 cup extra virgin olive oil


  • Preheat the oven to 375º F.
  • Spread chopped sweet potatoes on a baking sheet with 1 teaspoon of oil. Toss and then roast for about 20-30 minutes or until tender. Note: you can also steam the sweet potatoes if you’d like!
  • While the potatoes are roasting, set a steamer basket insert into a large saucepan and fill with water just below the steamer. Bring to a boil. Add green beans and asparagus, and steam for approximately 5 minutes (or until desired level of tenderness). Let all the veggies cool.
  • Make the dressing by whisking together all the ingredients in a small bowl or glass jar.
  • For a mason jar: Add 2-3 Tablespoons of dressing into a large, wide-mouth mason jar, then start layering ingredients in this order: olives, green beans, asparagus, sweet potatoes, tomatoes, canned tuna, arugula, hard-boiled egg, dill.
  • For a meal prep container: Line bottom of container with arugula and layer all ingredients in columns/sections on top. Store dressing in a separate container.


Serving: 1salad with dressing | Calories: 617kcal | Carbohydrates: 29g | Protein: 48g | Fat: 35g | Fiber: 6g | Sugar: 11g