If you’re looking for healthy salad recipes for work lunch ideas that actually taste good and keep you full, this mason jar chickpea apple salad will become a staple in your weekly meal prep. It’s a fresh, satisfying, protein-packed salad layered beautifully in mason jars so you can grab-and-go all week long. The mix of chickpeas, apples, feta, and arugula is a total flavor win — sweet, tangy, creamy, and crunchy — and best of all, it requires no reheating and stays fresh in the fridge for days.
Mason jar salads are one of the smartest make-ahead work lunch ideas because they layer perfectly to keep the greens from getting soggy. In this version, I keep the balsamic vinaigrette at the bottom and layer upward with hearty chickpeas, crisp red apple chunks, red onion, tangy feta cheese, and a handful of peppery arugula on top. When you’re ready to eat, just shake it up or pour it into a bowl and toss. It’s the kind of prep-ahead salad recipe that makes you feel like you’ve got your life together — even on a chaotic Monday.
These salads are vegetarian, naturally gluten-free, and super flexible for different lifestyles including WW, GLP-friendly, and clean eating. You can swap in different greens, beans, or dressings depending on what you have on hand. The flavor combo here — apples, chickpeas, feta, arugula, and a simple balsamic — feels cozy and fall-forward, but it’s delicious any time of year.
More Healthy Salad Recipes for Work Lunches
👉 Sweet Potato Protein Pasta Salad
👉 Grilled Chicken Watermelon Salad
👉 Ultimate Protein Packed Pasta Salad with Whipped Feta
👉 Crunchy Dense Bean Salad with Pretzels and Dried Cranberries
Ingredients
Chickpeas
Red Apples
Crumbled Feta Cheese
Arugula
Red Onion
Balsamic Vinegar
Olive Oil
Lemon Juice
Salt and Pepper
How to Make the Salad
Start by draining and rinsing the chickpeas and letting them dry a bit while you prep everything else. Dice your apples into small, chunky cubes — no need to peel them unless you want to. Thinly slice a bit of red onion, and whisk together your dressing ingredients: balsamic vinegar, olive oil, lemon juice, salt, and pepper.
Set out six wide-mouth mason jars (16 oz is ideal). Add about two tablespoons of the dressing to the bottom of each jar. Then layer in this order: chickpeas first (they hold up best near the dressing), then apple chunks, red onion slices, crumbled feta, and finally the arugula. Don’t overpack the jars — leave about an inch of space at the top so they’re easy to shake or pour later. Pop on the lids and store in the fridge for up to five days. That’s a full week of high-protein, flavor-packed, no-fuss lunches.
When you’re ready to eat, give the jar a shake or pour everything into a bowl. The flavors will have marinated beautifully, and the apple will still be crisp because it was layered away from the dressing.
RELATED: HOW I LOST ALMOST 35 POUNDS IN 8 WEEKS – WITHOUT EXERCISE!
Chickpea Apple Mason Jar Salad
Ingredients
- 2 Cans Chickpeas, Rinsed and Drained
- 3 Medium Red Apples, Chopped (such as Honeycrisp or Gala)
- 12 Ounces Fat Free Feta Cheese (Crumbled)
- 9-10 Cups Argula
- 1 Red Onion, Sliced
- 6 Tbl Balsamic Vinegar
- 3 Tbl Olive Oil
- 1 Tbl Lemon Juice
- 1/2 Tsp Each of Pepper and Salt
Instructions
- In a small bowl, whisk together the balsamic vinegar, olive oil, lemon juice, salt, and pepper. Prepare six 16 oz wide-mouth mason jars. Pour about 2 tablespoons of dressing into the bottom of each jar. Divide the chickpeas evenly between the jars, layering them directly over the dressing. Add the chopped apples next, followed by a few slices of red onion in each jar. Sprinkle the crumbled feta evenly across the jars. Top each jar with a generous handful of arugula. Screw the lids on tightly and refrigerate. The salads will stay fresh for up to 5 days.To serve, shake the jar to mix or pour into a bowl and toss. Each Mason Jar is 4 WW Points. Enjoy!
FAQs
How long does this salad stay fresh in the fridge?
Up to five days when layered properly in a sealed mason jar. Keeping the dressing on the bottom and the arugula on top keeps everything crisp.
Can I use a different type of bean instead of chickpeas?
Yes! White beans like cannellini or great northern work well too, but chickpeas hold up better in the jar and give a heartier texture.
What’s the best type of apple to use?
Use something crisp and slightly tart like Honeycrisp, Gala, or Pink Lady. They hold their texture and give the salad a nice bite.
Can I make it dairy-free?
Yes, just skip the feta or replace it with a dairy-free alternative.
Is this salad gluten-free?
Absolutely. All the ingredients are naturally gluten-free, making this perfect for anyone avoiding gluten.
Do I need to peel the apples?
Nope! The peel adds texture, color, and fiber. Just make sure they’re diced small enough to mix well.
What size mason jars work best?
16 oz wide-mouth jars are easiest to fill, eat from, and clean. They also fit perfectly in most lunch bags.
Can I double the recipe?
Definitely. You’ll get 12 jars instead of 6 — perfect for a couple or if you want to prep both lunches and dinners.
Will the apples brown?
Not if they’re kept away from the dressing and layered well. A touch of lemon juice in the dressing helps too.
Ready to upgrade your work lunches?
Try this mason jar chickpea apple salad and see how easy, delicious, and satisfying healthy meal prep can be. If you make it, I’d love to hear what you think — leave a comment below or tag me on Pinterest! And don’t forget to pin this post so you’ll have it handy for your next meal prep Sunday. More easy and crave-worthy lunch ideas are coming soon, so be sure to check back or subscribe for updates!
PIN FOR LATER
