These Fall Inspired Mason Jar Salads are easy to assemble and great for meal prep lunches! They’re packed with protein, veggies, vitamins and nutrients. The creamy apple cider vinegar dressing gives these salads a cozy feel, the sweet potato, apples and cranberries add sweetness and the quinoa, chickpeas and brussels sprouts bulk it up. Enjoy this fresh autumn recipe that will fill you up and make you feel good!
The first day of autumn, aka my favorite season, was yesterday! The weather took no time to adjust to the new season, and we had a cool, cloudy, crisp day. I know we’ll still have a few more warm days, but I’m looking forward to colorful leaves and wearing sweaters. I’m so excited to share these Fall Inspired Mason Jar Salads today. They’re easy to prepare and perfect for the change of season.
Why You’ll Love These Fall Inspired Jar Salads!
Fun to make – Yes, these salads don’t have to be assembled in mason jars, but there’s something kinda fun about it! You add in all the ingredients in layers, place the lid on and refrigerate until ready to eat. You can see exactly what is in the salad too!
Packed with fall ingredients – As the name states, these are fall inspired jar salads! Therefore, they are filled with sweet and savory fall ingredients, including: sweet potato, brussels sprouts and dried cranberries.
Healthy and nutritious – Between the brussels, quinoa, sweet potato and pepitas, there’s so many great vitamins and nutrients in these jar salads! Feel free to add any extra nutrient boosters you like!
Fall Mason Jar Salad Recipe Ingredients
Quinoa – I used tri-color quinoa, but regular white quinoa can also be used. If you’re not a fan of quinoa, you can use your favorite grain in its place.
Brussels Sprouts – I wanted to add a hearty vegetable to this salad and shaved brussels sprouts ended up working great. You could also use chopped kale, or another hearty green that you prefer.
Sweet Potato – I used 3 medium sized sweet potatoes that I peeled. You can leave the skin on if you prefer though. Any color of sweet potato will work. Butternut squash, or another type of winter squash can also be substituted.
Chickpeas – I love adding chickpeas to salads because they don’t need much prep time, if using canned, they add protein and they are mild in flavor. White beans or lentils would also work well.
Apples – I used honey crisp apples that I thinly sliced into little matchsticks. Any kind of apple can be used. I like the red color that the honey crisp added, but granny smith would be great too.
Red Onion – You can use any color of onion you prefer, I just like the color that the red onion adds. If you want a more mild onion flavor, use thinly sliced green onion instead.
Dried Cranberries – Dried cranberries add sweetness, tartness and they have a great chewy texture. Dried cherries could also be used.
Pepitas – I used roasted, salted pepitas to add a little crunch. Any kind of nuts/seed would work well though. Walnuts would be a great option.
Dressing – The homemade dressing is a creamy tahini based apple cider vinegar dressing. The apple cider vinegar goes well with the fall theme and compliments the sweet potato, brussels sprouts and apple. Your favorite store-bought dressing can also be used.
How To Make Autumn Meal Prep Mason Jar Salads
Pre-heat oven to 425 degrees F. Wash, peel and dice the sweet potato into bite sized pieces. Place sweet potato on a large baking sheet and toss with 1 1/2 tablespoons olive oil, 1/2 teaspoon salt and 1/4 teaspoon black pepper, until well coated. Roast sweet potato in the oven, until fork tender, about 30-40 minutes.
Prepare the quinoa according to package directions. Let sit with the lid on for a few minutes, fluff with a fork and set aside until ready to assemble salads.
Add all salad dressing ingredients to a jar, or small bowl, and whisk together until emulsified. Give the dressing a quick taste and adjust any ingredients as needed.
Assemble the mason jar salads. To each jar, in this order, add: 2-3 tablespoons dressing, 3/4 cup quinoa, heaping 1/2 cup sweet potato, heaping 1/2 cup chickpeas, heaping half cup shredded bussels sprouts, 1/4 cup chopped red onion, 1/4 cup sliced apple, 1-2 tablespoons dried cranberries, 1-2 tablespoons pepitas. Repeat until all 4 jars have been assembled.
Place the lid on tightly and store in the refrigerator for up to 4-5 days. You can either pour the jarred salad into a large bowl to mix up, or shake jar vigorously, with lid on, and enjoy with a fork. Add extra dressing, if needed.
Recipe Frequently Asked Questions
This recipe is already gluten free.
This recipe is already vegan.
Do these salads have to be assembled in jars? No, absolutely not! The jars are fun, but this salad recipe can definitely be assembled in regular bowls or any glass or plastic containers you have, that are food safe.
How long do these jar salads last? Once assembled, you can store them in the refrigerator for 4-5 days.
Can the quinoa be substituted? Yes, just use your favorite grain in place of the quinoa.
Can store-bought dressing be used? Yes, you don’t have to use homemade dressing for these salads. Just add about 2 tablespoons of your favorite dressing to each jar.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
These Fall Inspired Mason Jar Salads are easy to assemble and great for meal prep lunches! They’re packed with protein, veggies, vitamins and nutrients. The creamy apple cider vinegar dressing gives these salads a cozy feel, the sweet potato, apples and cranberries add sweetness and the quinoa, chickpeas and brussels sprouts bulk it up. Enjoy this fresh autumn recipe that will fill you up and make you feel good!
Ingredients
1 1/4 cup dried quinoa, tri-color or regular
6–7 cups diced sweet potato
1 1/2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
2 1/2 cups thinly sliced, or shredded, brussels sprouts
1 cup thinly sliced apple, I like to do small matchsticks that I toss with some fresh lemon juice to help them keep from browning
1/2 red onion, thinly sliced, about 1/2 cup
1/2 cup dried cranberries
1/2 cup roasted, salted pepitas, or walnuts
Dressing:
1/2 cup extra virgin olive oil
1/3 cup tahini
1/3 cup apple cider vinegar
1 teaspoon dijon mustard
1 teaspoon pure maple syrup, or honey
1 teaspoon tamari, or soy sauce
1–2 cloves garlic, grated or minced
1/4 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
Pre-heat oven to 425 degrees F. Wash, peel and dice the sweet potato into bite sized pieces. Place sweet potato on a large baking sheet and toss with 1 1/2 tablespoons olive oil, 1/2 teaspoon salt and 1/4 teaspoon black pepper, until well coated. Roast sweet potato in the oven, until fork tender, about 30-40 minutes.
Prepare the quinoa according to package directions. Add the quinoa, along with 2 1/2 cups of water into a small saucepan. Place lid on and turn heat on medium-high. Once water is boiling, turn heat to lowest setting and let quinoa cook, with lid on, until water has been absorbed, about 15 minutes. Let sit with the lid on for a few minutes, fluff with a fork and set aside until ready to assemble salads.
Add all salad dressing ingredients to a jar, or small bowl, and whisk together until emulsified. Give the dressing a quick taste and adjust any ingredients as needed.
Assemble the mason jar salads. To each jar, in this order, add: 2-3 tablespoons dressing, 3/4 cup quinoa, heaping 1/2 cup sweet potato, heaping 1/2 cup chickpeas, heaping half cup shredded bussels sprouts, 2 tablespoons chopped red onion, 1/4 cup sliced apple, 1-2 tablespoons dried cranberries, 1-2 tablespoons pepitas. Repeat until all 4 jars have been assembled.
Place the lid on tightly and store in the refrigerator for up to 4-5 days. You can either pour the jarred salad into a large bowl to mix up, or shake jar vigorously, with lid on, and enjoy with a fork. Add extra dressing, if needed.
Notes
This recipe makes 4 salads, using 32 oz mason jars. Wide mouth jars work great! These salads can also be assembled in a regular Tupperware container.
This Easy Marinated Tofu is prepared quickly and marinates overnight. It has big flavor and can be enjoyed in many different ways. Pack it as a high-protein snack to help get you through the afternoon, or add it to rice and noodle bowls at dinner. Make a batch today and have it on hand all week.
I’ve been questioning my protein intake these days, and I really don’t think I’ve been getting enough. One of my goals this year is to focus more on eating a healthy, balanced diet with lots of protein. This Easy Marinated Tofu Recipe is one of the ways I’ve achieved that goal lately. I like to make a big batch on Sunday to have a protein-packed snack that I can enjoy all week.
Why You’ll Love This Easy Marinated Tofu Recipe
It’s easy to make – The marinade only takes about 5 minutes to mix up, and once the tofu is added, you can eat it immediately or let it sit in the refrigerator overnight. No cooking is involved once the tofu is marinated; you can just eat it right out of the bowl.
It’s packed with flavor – The marinade for this tofu recipe is packed with lots of flavorful ingredients, including fresh garlic and ginger, chili paste, tamari, and sesame oil.
It’s great for snacking – I originally developed this recipe to be enjoyed as a healthy, protein-packed snack. You can snack on it throughout the day or add it to your noodles, rice, or veggies for extra protein.
Why Your Body Will Love This Protein-Packed Snack
Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet.
Bone Health – Tofu contains high amounts of calcium and magnesium, which play a huge role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis, among other things.
Weight Loss – Tofu is high in protein and low in calories, which means that it fills you up and keeps you feeling satiated for a long time without adding unnecessary calories. Tofu is able to keep you fuller for a longer period of time because it requires a lot of energy for your body to break it down, which can help with weight management.
Marinated Tofu Recipe Ingredients
Tofu – This recipe calls for either super-firm or extra-firm tofu. I strictly use the super-firm tofu from Trader Joe’s because I enjoy the texture, and it doesn’t require additional pressing. If you can’t find super-firm, you can use extra-firm and press as much liquid out as possible before slicing.
Green Onion – Thinly sliced green onions add a nice color and freshness to the marinade. You can also add chopped cilantro if you like.
Sesame Seeds – Toasted sesame seeds add a nice crunch and pop of flavor. They also help complement the toasted sesame oil in the marinade.
Tamari – Tamari or soy sauce can be used in this recipe. I like to use the low-sodium version.
Vinegar – I like rice wine vinegar, but white distilled vinegar can also be used.
Chili Paste – I like to use Lee Kum Kee chili garlic paste, but any chili garlic paste can be used, such as sambal oelek, sriracha, or even chili crisp.
Garlic & Ginger – I like adding fresh garlic and ginger to the marinade. They both add so much flavor. Dried garlic and ginger can also be used if you don’t have fresh versions handy. I recommend about 1/4 – 1/2 teaspoon of each.
Miso Paste – I used light yellow miso paste for this recipe because it tastes pretty mellow. Any color of miso paste can be used, though.
Maple Syrup – I like using pure maple syrup as a sweetener in many recipes, especially sauces. You can also use honey or granulated sugar as a replacement.
How To Make Easy Marinated Tofu
To a medium-sized bowl, preferably one that has a lid, add the tamari, chili garlic sauce, miso paste, vinegar, garlic, ginger, maple syrup, sesame oil, sesame seeds, green onions, and a pinch of salt. Mix marinade together well and set aside.
Pat the tofu dry and press, if needed. Cut tofu into small, bite-sized pieces and add them to the bowl with the marinade. Mix tofu with marinade until all pieces are completely covered.
You can enjoy the tofu immediately, but it’s most flavorful if you let it sit in the refrigerator for at least 24 hours. I recommend giving the tofu a mix or shake at least once or twice during the marinade process to ensure all the tofu gets an even marinade.
I like to enjoy this marinated tofu, cold or at room temperature, but it’s fine to reheat it, too. Enjoy it for a protein-packed snack, or add it to rice, noodles, or veggies. Store it in the refrigerator for up to 5 days.
Recipe Frequently Asked Questions
This recipe is already vegan.
Make this recipe gluten-free by using a gluten-free tamari or soy sauce.
How long does the tofu need to marinate? I suggest at least overnight to allow the flavors to develop more. It can also be eaten immediately after making it if you prefer.
How should this marinated tofu be enjoyed? I created this recipe thinking this tofu would be eaten cold or at room temperature, more as a healthy snack than an entire meal. It can definitely be heated in a frying pan or in the oven if you prefer.
How long does this tofu last? If stored in an air-tight container or in the refrigerator, this marinated tofu should last about 5 days.
Is this tofu spicy? You can make this recipe as spicy as you want. You can add less chili garlic paste if you prefer a mild flavor, or if you like spice, feel free to add extra chili paste.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
This Easy Marinated Tofu is prepared quickly and then left to marinate overnight. It has big flavor and can be enjoyed in so many different ways. Pack it as a high protein snack to help get you through the afternoon, or add it to rice and noodle bowls at dinner. Make a batch today and you can have it on hand all week long.
Ingredients
1 (16 oz) block super firm, or extra firm tofu
1/4 cup low sodium tamari, or soy sauce
2 teaspoons chili garlic sauce
1 teaspoon light miso paste
1 teaspoon rice wine vinegar
1 teaspoon freshly grated ginger
1 teaspoon freshly grated garlic, or finely chopped
1/2 teaspoon pure maple syrup
1/2 teaspoons toasted sesame oil
2 teaspoons toasted sesame seeds
2 tablespoons thinly sliced green onions
1 pinch salt
Instructions
To a medium sized bowl, preferably one that has a lid, add the tamari, chili garlic sauce, miso paste, vinegar, garlic, ginger, maple syrup, sesame oil, sesame seeds, green onions and a pinch of salt. Mix marinade together well and set aside.
Pat the tofu dry and press, if needed. Cut tofu into small, bite sized pieces and add them to the bowl with the marinade. Mix tofu with marinade, until all pieces are completely covered.
You can enjoy the tofu right away, but it is most flavorful if you let it sit, in the refrigerator, for at least 24 hours. I reccomend giving the tofu a mix, or shake, at least once or twice during the marinade process to make sure all of the tofu gets an even marinade.
I like to enjoy this marinated tofu, cold or at room temperature. I can be heated if you like though. It can be eaten as a protein packed snack, or you can add it to rice, noodles or veggies. Store in the refrigerator for up to 5 days.
Notes
Tofu is most flavorful if you allow it to marinate overnight, but it can be enjoyed immediately after making, if desired.
I prefer to eat this marinated tofu cold, or at room temperature, for a snack. It could also be cooked in a stir fry or baked in the oven if you prefer.
Prep Time: 20 mins
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