Farro Poppy Seed Mason Jar Salads are an easy and healthy meal prep. A greek yogurt based poppy seed dressing is topped with farro, roasted butternut squash, pomegranate, kale, Brussels sprouts, and pumpkin seeds. This Salad in a Jar recipe is perfect for easy weekday lunches!
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Ingredients for this Mason Jar Salad Recipe:
- Farro
- Butternut Squash
- Pomegranate Arils
- Shredded Kale
- Sliced or Shredded Brussels Sprouts
- Pumpkin Seeds
- Greek Yogurt Poppy Seed Dressing: Greek Yogurt, Apple Cider Vinegar, Honey, Olive Oil, Poppy Seeds, Salt and Pepper
How to Layer a Mason Jar Salad:
Properly layering the salad ingredients is KEY to having the salads last for days in the fridge without anything getting soggy.
- Dressing - This always goes in the bottom so you can separate it from ingredients to keep things nice and crisp.
- Proteins - This recipe is vegetarian, but you could add something like chicken or chickpeas to this layer.
- Grains - We're using farro in this recipe, but you could substitute quinoa or brown rice.
- Vegetables/Fruits - Any veggies that aren't leafy greens. Next we add the roasted squash and the pomegranate arils.
- Leafy Greens - These always go last so they are the furthest away from the dressing. For this salad in a jar we're shredded Brussels sprouts and shredded kale.
Check out this Quick Video!
Substitutions and Variations
- Store-Bought Dressing - Although this Poppy Seed Dressing recipe is super easy to mix up, you can absolutely use a store-bought dressing if you'd like. Just add 2-3 tablespoons of the dressing for each jar.
- Swaps - You can omit any ingredient you like! Go ahead and add more of something or add a different veggie, protein, or grain. As long as you follow the layering 'rules' stated above (ie keeping wet separated from dry), it will still be great.
Do I have to use mason jars?
I like to use mason jars for a few reasons..
- They easily keep the dressing and other ingredients separated allowing the salads to last several days in the fridge
- Glass = no staining or keeping smells like plastic does
- And dishwasher safe for easy cleaning
You can use a different container, but you may need to put the dressing in its own individual container and the ingredients may not stay as crisp and fresh.
Storage and Meal Prep
In the mason jars, the salads keep for 4-5 days in the fridge. By the 5th day, the veggies may lose some of their crispness, but will still taste great and be perfectly fine to eat.I typically make 4 salads on a Sunday to eat for lunch Monday-Thursday.
Frequently Asked Questions
This recipes uses large quart sized mason jars or 32oz mason jars. They are big and make large, very filling salads. I prefer to use the wide mouth version for easier filling. You could use pint (16oz) sized jars and make 8 salads instead of 4. This is good option if you want the salads to be the side, instead of the main course.
You can find mason jars at many stores! Most grocery stores will carry them, at a store like Target or Walmart, even hardware stores. Or of course you can find them online!
It is not as the dressing is dairy-based, but you could substitute a creamy vegan dressing of choice.
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PrintRecipe
Farro Poppy Seed Mason Jar Salad
Farro Poppy Seed Mason Jar Salads are an easy and healthy meal prep. A greek yogurt based poppy seed dressing is topped with farro, roasted butternut squash, pomegranate, kale, Brussels sprouts, and pumpkin seeds. This Salad in a Jar recipe is perfect for easy weekday lunches!
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4 servings
- Category: Salads
- Method: Stove, Oven
- Cuisine: American
- Diet: Vegetarian
Ingredients
Greek Yogurt Poppy Seed Dressing
- ½ cup plain greek yogurt
- ¼ cup apple cider vinegar
- 2 tablespoons honey
- 2 tablespoons olive oil
- 1 teaspoon poppy seeds
- Pinch of salt and pepper
Salad Ingredients
- 1 cup farro
- 2 cups ½-inch diced butternut squash
- 1 tablespoon olive oil
- Salt and Pepper
- ½ cup pomegranate arils
- 2-3 cups shredded Brussels Sprouts
- 4 cups shredded kale
- ½ cup roasted pumpkin seeds
- 4 quart-sized mason jars, wide mouth preferred
Instructions
- Roast Squash. Preheat oven to 400 degrees F. Add diced squash to a baking sheet, toss with the tablespoon of oil, and a pinch of salt and pepper. Toss to combine then spread in an even layer. Space between the diced squash helps them get nice and roasted vs steaming. Roast in preheated oven for about 20 minutes, stirring halfway, until tender and lightly browned on the edges. Allow to cool completely before assembling salads.
- Cook Farro. Meanwhile cook the farro according to package directions. Allow cooked farro to coo
- Mix Dressing. Either by mixing in a medium bowl or by shaking in a jar, mix together the poppy seed dressing. Depending on the thickness of your greek yogurt, and your preference, you can add a splash of water to thin the dressing out.
- Assemble Salads. Divide the dressing among the four jars. Follow by dividing the farro and then the squash. Next add the pomegranate arils then the shredded Brussels sprouts and the kale. Top with the pumpkin seeds. Add lids to jars and store in the fridge
- Enjoy. When ready to serve, let a jar sit at room temperature for 5-10 minutes to warm up. Then dump contents into a large bowl and toss well.
Notes
Mason Jar Salads can be stored in the fridge for 4-5 days
Nutrition
- Serving Size: 1 mason jar salad
- Calories: 448
- Sugar: 15.5 g
- Sodium: 1235.9 mg
- Fat: 19.4 g
- Carbohydrates: 59.1 g
- Protein: 16.4 g
- Cholesterol: 1.1 mg
Keywords: Mason Jar Salads, Greek Yogurt Poppy Seed Dressing, Poppy Seed Dressing Recipe, Farro Salad
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