You’ll love this recipe if you like these Bacon Ranch Chicken Salad Cucumber Boats and this Jalapeño Popper Chicken Salad.
These Greek Salad Meal Prep Jars are built for the week ahead. The trick is the order you layer them in: dressing and the sturdiest vegetables go on the bottom, the feta and anything delicate go on top, and the lid seals it all in. Packed that way, the cucumber and tomato sit above the dressing instead of soaking in it, so they stay crisp for days instead of turning to mush by day two.
Each jar takes about 10 minutes to put together, and a batch of four sets you up with grab-and-go lunches all week. Make them the night before and the flavors have time to settle while the vegetables hold their crunch. When you’re ready to eat, shake the jar so the dressing coats everything, or tip it into a bowl — and add a simple protein if you want it to be a full meal.
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💛 Why you’ll love this recipe
- Make-ahead by design: build four jars at once and grab one all week.
- Stays crisp for days thanks to the layered, dressing-on-the-bottom method.
- 10 minutes, no cooking — just chop, whisk, and layer.
- Classic Greek flavors: cucumber, tomato, kalamata olives, and feta in a simple herby olive oil dressing.
- Travels well — a desk lunch, a day at the pool, or a potluck.
- Naturally low-carb and vegetarian, and easy to make dairy-free by leaving out the feta.
➡️ Ingredients
⏲ How to make this recipe
👉 Easy ingredient swaps
- Feta: Leave it out for a dairy-free, paleo, and Whole30 version. Goat cheese also works if you want a tangier bite.
- Kalamata olives: Black or green olives both work. For less brine, rinse them first or cut the amount in half.
- Red wine vinegar: Lemon juice or white wine vinegar give a similar bright, acidic finish.
- Olive oil: Extra-virgin is best here since the dressing isn’t cooked, but avocado oil works too.
- Red onion: Use shallot or thinly sliced green onion for a milder bite.
✨ Variations
- Add protein: Toss in grilled chicken, salmon, shrimp, or chickpeas to make it a full meal in a jar.
- Greek pasta salad: Add cooked pasta or chickpea pasta for a heartier, more filling version.
- Avocado: Add diced avocado just before eating for extra healthy fat and creaminess — don’t layer it ahead or it browns.
- Extra tang: Stir in a few sliced pepperoncini or a spoonful of their brine.
- Herb boost: Add fresh dill, mint, or parsley along with the oregano for a brighter, fresher flavor.
〰️ How to serve
- With a protein — Pair it with Greek meatballs, lemon garlic salmon skewers, or chipotle chicken skewers for a complete lunch or dinner.
- As a side — Serve it alongside grilled chicken or fish at a cookout; it travels well and holds up on a warm day.
- Over greens — Tip a jar over a bed of romaine or spinach to stretch it into a bigger salad.
- With more salads — Build a spread with creamy dill cucumber onion salad or bacon ranch chicken salad cucumber boats.
💬 FAQs
How far ahead can I make these, and how long do they last?
Make them up to 2 days ahead. Because the dressing sits at the bottom and the feta stays on top, the vegetables don’t soak and the flavors actually improve overnight. Keep the jars sealed in the fridge. If you toss everything together instead of layering it, eat within about a day.
How do I keep the salad from getting soggy in the jar?
Layer it in order: dressing on the bottom, then the sturdy vegetables, with the feta on top. Sealed that way, nothing sits in the dressing until you’re ready to eat. If you add lettuce or other greens, keep them at the very top, farthest from the dressing.
Do I eat it straight from the jar?
Either way works. Shake the sealed jar to coat everything in the dressing and eat it right out of the jar, or tip it into a bowl so the dressing ends up on top. The jar is really just for storing it and keeping it fresh.
Can I make it dairy-free or keto?
Yes to both. Leave out the feta and it’s dairy-free (and paleo and Whole30-friendly). As written it’s also naturally low in carbs — about 5.8 grams of net carbs per serving. The full nutrition is in the recipe card below.
📚 More keto salad recipes
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Low Carb Greek Salad Meal Prep Jars
Ingredients
Salad
- 1 cucumber, diced, seeds removed
- ⅓ cup chopped green pepper, de-seeded
- 1 cup chopped tomatoes
- ¼ cup red onion, thinly sliced
- 12 kalamata olives, pitted and halved
- ½ cup crumbled feta cheese
Dressing
- ¼ cup olive oil
- 1 teaspoon red wine vinegar
- 1 teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon pepper
Instructions
- Salad: Cut cucumber into quarters, yielding 4 total pieces. Using a spoon, scoop out and discard cucumber seeds. Chop cucumber into small cubes, roughly 1/2-inch pieces.
- Dressing: In a small bowl, mix all the dressing ingredients together.
- Final Steps: Place your meal prep jars on a flat surface. In each jar, add layers of cucumber, green pepper, tomatoes, onion, and olives. Drizzle dressing and sprinkle feta cheese atop ingredients. Repeat process so you have 2 layers of each ingredient in each jar. Optionally, in a large mixing bowl, mix all salad ingredients together, drizzle dressing atop ingredients, then transfer equal portions of mixed salad into individual glass jars.
- Seal jars with the lids and store in the refrigerator for up to 2 days.
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