Creating a KetoFLEX 12/3 Mason Jar Salad is like crafting an edible work of art. It’s a brilliant way to combine vibrant colors, diverse textures, and a plethora of flavors into a portable, convenient meal. Not only do these salads look beautiful, but they’re also packed with nutrition, making them an ideal choice for our PreCODE and ReCODE members and anyone following our KetoFLEX 12/3 diet.

The concept of a Mason Jar Salad is simple – it’s literally a salad packed into a mason jar. The idea has gained popularity due to its visual appeal, convenience, and the ability to maintain the freshness of ingredients. Due to the endless variety of ingredients, it’s a wonderful way to experiment and create fresh, new flavor combinations.

Given the endless array of ingredients, the possibilities for seasonal Mason Jar Salads are endless. Experiment with different combinations to find your favorite flavor combinations. See our tips, instructions, and inspirational ideas to build your Mason Jar Salad below. 


● The size and type of the mason jar largely depend on the quantity and type of salad you’re planning to make. Wide-mouthed jars are the easiest to pack and also to shake out the salad when you’re ready to eat. Typically, most salad jar recipes will recommend pint-sized jars for individual side salads and quart-sized jars for larger meal-sized salads.

● Unless you use a 1/2-gallon mason jar, it will be very hard to reach your 6 to 9-cup non-starchy vegetable goal. If you’re using a smaller jar, consider excluding your leafy greens. Layer your ingredients minus the leafy greens. When you’re ready to eat, simply add the leafy greens to your plate and top with the mason jar ingredients.

● Always add your dressing first to avoid soggy greens.

● Leave some space at the top of the jar for shaking and mixing the salad before eating. When you’re ready to eat your salad, just shake the jar to mix the dressing with the salad ingredients, then pour it into a bowl (or on top of greens) and enjoy.

● If you’re adding warm KetoFLEX 12/3 protein(s), you can cook those right before serving and add them on top.

● Mason Jar Salads are the perfect solution for meal prepping. You can batch prepare salads for the entire week, ensuring you have a healthy, ready-to-eat meal every day.

● Grab a jar for a quick, wholesome meal at work or on the go.

● These salads can be stored in the fridge until you’re ready to eat. Most salads will stay fresh for about 5 days, depending on the ingredients used.


The key to a successful Mason Jar Salad lies in the strategic layering of ingredients. The dressing is always at the bottom, and the rest of the ingredients are layered with the hardier components at the bottom and more fragile ones at the top. Remember, this is an art. have fun; be playful. Pay attention to color and try to keep distinct, colorful layers.

1) Dressing: Add about 2-3 tablespoons of your favorite KetoFLEX 12/3-approved dressing to the bottom of the jar.

2) Hard Vegetables: Sturdy vegetables like cucumbers, carrots, and beets go in next. These veggies can sit in the dressing without becoming soggy.

3) Resistant Starches: If you’re including KetoFLEX 12/3-friendly resistant starches like sweet potatoes or legumes, add them next.

4) Protein: Layer your chosen protein, such as pastured chicken breast, hard-boiled eggs, etc. (If you prefer your protein to be warm, you may add it at the end.)

5) Additional Veggies: Add more delicate veggies like tomatoes or bell peppers.

6) Extras: Layer in cheese, nuts, fruit, and avocado.

7) Greens: Finally, pack in your choice of salad greens, or follow the tip above and add it to your plate instead.

Join the Challenge!

Experiment with different combinations to find your favorite flavor combinations. See some inspirational ideas below.

Classic Greek Salad


Greek Vinaigrette + Kalamata olives + pepperoncini peppers + sliced red onions + cucumbers + cherry tomatoes + romaine + optional sheep or goat feta +warm wild-caught salmon 

Beet and Goat Cheese Salad


Creamy Balsamic Vinaigrette + roasted, cubed beets + goat cheese + mustard greens + chopped pecans

Lemon and Mint Chickpea Salad


Lemon Vinaigrette  + chickpeas + chopped cucumber + bell peppers + sliced red onions + spring greens + fresh mint 

Share This: