Harvest Salad Jar Meal Prep with Maple-Dijon Dressing

If you’re looking for an easy vegan meal prep lunch that feels like fall in a jar, these harvest salad jar meal preps are for you! They’re packed with fluffy quinoa, roasted sweet potatoes, chickpeas, crisp apples and pears, crunchy walnuts, peppery arugula, and creamy vegan feta, all layered with a sweet and tangy Dijon dressing.

These salad jars are colourful, satisfying, and easy to prepare ahead of time. They’re perfect for busy weekdays when you want something fresh, flavourful, and ready to grab from the fridge.

The best part? You can prep several jars at once, making weekday lunches feel a little more exciting without spending hours in the kitchen. Now you’re ready to grab-and-go in the morning. If you’re looking for more easy meal preps, check out these recipes!

Why You’ll Love These Harvest Salad Jar Meal Preps!

• Perfect for meal prep: Assemble your jars ahead of time for easy weekday lunches.
• Packed with plant-based ingredients: Quinoa and chickpeas make this salad hearty and satisfying.
• Full of fall flavours: Roasted sweet potato, crisp apples, juicy pears, and crunchy walnuts bring seasonal flavour and texture.
• Sweet and tangy dressing: The Dijon dressing ties all the ingredients together beautifully.
• Easy to customize: Swap ingredients based on what you have in your fridge or pantry.

– more salad jar recipes –

Ingredients You’ll Need

For the salad jars

• Quinoa: Adds a fluffy, hearty base and plant-based protein.
• Sweet potato: Roasted until tender and lightly caramelized for a hint of sweetness.
• Chickpeas: Add texture, fibre, and plant-based protein.
• Apple: Brings a crisp, sweet crunch.
• Pear: Adds juicy sweetness and a seasonal touch.
• Walnuts: Provide a delicious crunch and nutty flavour.
• Arugula Leaves or Microgreens: Add a fresh, peppery bite.
• Vegan feta: Adds a creamy, salty contrast to the sweet fruit and dressing.

For the vegan Maple-Dijon dressing

• 1/4 cup Dijon mustard
• 2.5 tbsp maple syrup or vegan honey
• 2 tbsp apple cider vinegar
• 2 tbsp olive oil
• 1/4 water, plus more as needed
• 1 tsp garlic powder
• ¼ tsp salt
• ¼ tsp black pepper

This dressing balances tangy mustard with a touch of sweetness, making it the perfect pairing for the roasted sweet potato, fresh fruit, and savoury feta.

How to Make Harvest Salad Jars

1. Roast the sweet potato

Preheat your oven to 400°F (200°C). Peel the sweet potato if desired and cut it into bite-sized cubes. Toss with a little olive oil, salt, and pepper, then spread on a baking sheet.

Roast for approximately 25–30 minutes, flipping halfway through, until tender and lightly golden. Allow the sweet potato to cool completely before assembling your jars.

2. Cook the quinoa

Prepare the quinoa according to the package instructions. Once cooked, fluff with a fork and let it cool completely.

3. Make the Dijon dressing

Add the Dijon mustard, maple syrup, apple cider vinegar, olive oil, water, garlic powder, salt, and black pepper to a small bowl or jar.

Whisk or shake until smooth and creamy. Add a little extra water if needed to reach your preferred consistency.

Taste and adjust the sweetness or acidity to your liking.

4. Prepare the remaining ingredients

Drain and rinse the chickpeas. Dice the apple and pear into bite-sized pieces, and roughly chop the walnuts if they aren’t already chopped.

Crumble the vegan feta and set aside the arugula.

5. Layer your salad jars

Add the Dijon dressing to the bottom of each jar, followed by the quinoa, roasted sweet potato, and chickpeas.

Continue layering with walnuts, apple, pear, and vegan feta. Add the arugula at the top to help keep it fresh and crisp.

Seal the jars and refrigerate until you’re ready to eat.

6. Toss and enjoy

When it’s time for lunch, shake the jar or empty everything into a bowl and toss until the dressing coats all the ingredients.

Enjoy straight from the jar or serve in your favourite bowl!

Tips for the Best Salad Jar Meal Preps

Let everything cool first. Warm quinoa and sweet potatoes can create condensation inside your jars, making the other ingredients soggy.

Keep the dressing at the bottom. Layering the dressing first helps prevent the greens from becoming wilted before lunchtime.

Put the arugula on top. Keeping the greens away from the dressing helps them stay fresh and crisp for longer.

Cut the fruit just before assembling. For the freshest-looking apples and pears, dice them shortly before layering. You can also toss the apple pieces with a little lemon juice to help slow browning.

Keep the walnuts crunchy. If you prefer extra-crunchy nuts, pack them separately and sprinkle them on just before eating.

Easy Variations

• Add more protein: Include baked tofu, tempeh, or extra chickpeas.
• Switch up the grains: Try farro, brown rice, or couscous instead of quinoa.
• Use different greens: Spinach or chopped kale works well in place of arugula.
• Change the nuts: Pecans or pumpkin seeds are delicious alternatives to walnuts.
• Make it sweeter: Add dried cranberries for another layer of autumn flavour.
• Adjust the dressing: Use maple syrup instead of vegan honey to keep the dressing entirely plant-based.

How to Store Harvest Salad Jar Meal Preps

Store assembled salad jars in airtight containers in the refrigerator for up to 3–4 days for the best quality. I like to use Weck Canning Jars or classic mason jars. Just make sure the quinoa and roasted sweet potato have cooled completely before assembling.

For the freshest texture, keep the walnuts separate until serving and add the dressing to the bottom of each jar. If preparing the jars several days ahead, consider adding the apple and pear closer to serving time. That said, I added mine to the jars at the same time, and they lasted all week.

Frequently Asked Questions

Can I make these salad jars ahead of time?

Yes! These jars are designed for meal prep. Prepare the quinoa, roast the sweet potato, mix the dressing, and assemble the jars ahead of time for easy lunches throughout the week.

Are these harvest salad jars vegan?

Yes! Use vegan feta and maple syrup in the dressing, or substitute the maple syrup with vegan honey. All the other ingredients are plant-based.

Can I make these salad jars gluten-free?

Yes. Quinoa is naturally gluten-free, and the other ingredients are typically gluten-free as well. Check the labels on your Dijon mustard, vegan feta, and any packaged ingredients to ensure they’re suitable for your needs.

What can I use instead of quinoa?

Brown rice, wild rice, or another grain you enjoy can work well. For a gluten-free option, stick with quinoa or rice.

How do I stop my salad from getting soggy?

Keep the dressing at the bottom, layer the sturdier ingredients above it, and place the arugula at the top. Allow cooked ingredients to cool fully before assembling, and store crunchy toppings separately when possible.

Final Thoughts

These vegan harvest salad jars are a simple way to bring seasonal ingredients into your weekly meal prep. With roasted sweet potato, hearty quinoa, chickpeas, crisp apples and pears, crunchy walnuts, and a creamy Dijon dressing, every bite has a little something different.

Make a batch at the beginning of the week, grab a jar on your way out the door, and enjoy a fresh, satisfying lunch without the daily prep.

I hope you enjoy this Harvest Salad Jar Meal Prep! If you make them, please leave a comment below (it helps others to find the recipe). As always, please feel free to share your creations with me! Be sure to tag me on Instagram or Pinterest so that I can see how you customized yours.

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