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Watermelon Feta Mason Jar Salad

This layered mason jar salad is perfect for meal prep. Make it the night before for a grab-and-go lunch.


  • 2 tbsp. raspberry white balsamic vinegar (or other fruit-flavored white balsamic vinegar)

  • 1 tsp. Dijon mustard

  • 1/8 tsp. sea salt

  • 1/8 tsp. freshly ground black pepper

  • 2 tbsp. minced shallot (about 1 shallot)

  • 1/4 cup chickpeas, canned or boiled, no salt added

  • 1 cup diced watermelon

  • 2 tbsp. low-fat feta cheese

  • 1/2 cup sliced cucumbers

  • 1 tbsp. minced fresh mint

  • 1/4 cup diced red bell pepper

  • 1/2 cup baby spinach


  1.  In a small bowl, whisk together vinegar, mustard, sea salt, and black pepper.

  2. Pour it into a 1-quart mason jar. Add shallots. Then place chickpeas on top.

  3. Layer watermelon, then feta cheese, then cucumbers, then mint, then red pepper and spinach.

  4. Refrigerate for at least two hours or up to overnight.

Per Serving

Serves one; serving size is 2 1/2 cups. Each serving provides:

  • Calories                       210

  • Total fat                      3 g

  • Saturated fat               1 g

  • Trans fat                      0 g

  • Cholesterol                  < 5 mg

  • Sodium                        600 mg

  • Total carbohydrate      37 g

  • Dietary fiber                6 g

  • Sugars                         20 g*

  • Protein                         9 g

*To reduce the sugar content by about 5 grams, cut the amount of watermelon to 1/2 cup.

© 2000-2022 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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