Mediterranean Chickpea Salad in a Jar (Easy Meal Prep!)

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Looking for a flavorful, fresh, and easy meal prep recipe that will actually get you excited for lunchtime? Enter this Mediterranean Chickpea Jar Salad, your new go-to for a nutritious lunch! If you’re tired of boring desk lunches or struggling with weekly meal prep, this colorful, vibrant salad is just what you need to make your week deliciously easy.

Packed with nutrient-dense veggies, hearty chickpeas, tangy feta, and drizzled with a zesty homemade dressing, this salad delivers.

Not only is it super versatile, but it also keeps really well, making it ideal for busy weekdays or grab-and-go meals.

Love mediterranean flavors but want to try it with a pasta twist? Try my Greek Orzo Pasta Salad variation that’s just as fresh and satisfying! Yum!

Mediterranean Chickpea Salad Ingredients

• Chickpeas. Rich in protein and fiber, chickpeas support digestion and sustained energy. They’re also packed with iron and folate, which make them a heart-healthy choice!
• Cherry Tomatoes. Loaded with vitamins A and C, cherry tomatoes help support your immune system.
• Mini Bell Peppers. High in antioxidants like vitamin C, peppers contribute to a healthy immune system and promote vibrant skin.
• Kalamata Olives. Olives, especially Kalamata olives, have healthy fats and antioxidants which are great for heart and brain health.
• Zucchini. Raw zucchini has lots of vitamins, and also offers crispness and a subtly sweet flavor!
• Red Onion. Adds antioxidants and anti-inflammatory benefits while giving the salad a punch of oniony flavor.
• Feta Cheese. Has calcium and protein, adding a creamy texture and delicious salty flavor.
• Fresh Parsley. Rich in antioxidants, vitamin K, and minerals, and adds a burst of freshness to the salad.

How to make my Mediterranean Chickpea Salad

1 Prep Ingredients: Slice and dice your vegetables into bite-sized pieces so you can get a little of everything in each bite!

2 Mix: Add chickpeas, tomatoes, peppers, olives, zucchini, red onion, feta, and parsley into a large bowl and mix.

3 Make Dressing: Whisk together oil, balsamic vinegar, lemon juice, oregano, salt, and pepper. Squeeze your lemon by hand or use a lemon press to avoid getting any little seeds in your dressing!

4 Dress: Pour the dressing over the salad and toss to coat everything evenly. If you’re craving something creamier, you could also try my Lemon Tahini Salad Dressing! It’s rich, tangy, and pairs perfectly with this salad.

5 Store or Enjoy: Transfer salad to mason jars or airtight containers for an easy grab-and-go meal!

Customize away!

This Mediterranean Chickpea Jar Salad is SO customizable. Swap chickpeas for any kind of different bean you like, substitute zucchini with cucumbers or another crunchy vegetable, or even add some creamy avocado!

Need more protein? Why not chop up a hard boiled egg and mix it in? You could even pair this with chips as a tasty salsa alternative. Feel free to get creative, there’s really no wrong way to enjoy this fresh, vibrant salad!

A note about “jar salads”

While beautifully layered salads in mason jars are big on social media, they’re not always practical. Believe me, if you’re familiar with my other jar salads, you know I love to make them look pretty for this website! But the process of perfectly layering ingredients can be time consuming and (let’s be honest) it’s not going to hold up as well when you’re actually eating it later.

Instead, feel free to mix everything up without worrying about it looking perfect. It’s more important that your lunch tastes great and makes your day easier. Simple, quick assembly ensures your meal prep routine is stress-free and realistic, helping you stick to making easy, healthy foods more often!