Greek Zucchini Salad in a Mason Jar
Greek Zucchini Salad in a Mason Jar

This Greek Zucchini Salad recipe pairs two of our favorite healthy food trends – zucchini noodles and Mason jar salads – into one recipe that’s perfect for another trend we’re big fans of: meal prep.

The recipe makes four grab-and-go salads that can be eaten straight out of the jar, or upended into a bowl so it’s easier to toss the ingredients with dressing.

Quart-sized Mason jars may look small, but they hold a surprising amount of food.

A creamy avocado and yogurt dressing with garlic and fresh herbs rests at the bottom of the jar until you’re ready to eat, so nothing gets soggy. In fact, the celery and bell peppers marinate in dressing, making them even more flavorful.

Next come red onions, cucumber, spinach, and tomatoes. Feta cheese and kalamata olives add healthy fats and a nice saltiness. The salad is crowned with zucchini noodles that you can make using a spiralizer or a vegetable peeler.

The combination of all of these Mediterranean flavors is a winning salad you’ll want to add to your meal prep routine.

Greek Zucchini Mason Jar Tips

  • A spiralizer is an inexpensive tool that cuts fresh veggies into noodles. You can use a spiralizer to cut the zucchini in this recipe.
  • If you don’t have a spiralizer, using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛-inch thick. Turn zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½-inch ribbons.

Greek Zucchini Salad in a Mason Jar

Greek Zucchini Salad in a Mason Jar
5 from 1 vote

Greek Zucchini Salad in a Mason Jar

This Greek zucchini salad pairs two of our favorite healthy food trends – zucchini noodles and Mason jar salads – into one recipe.

Course Main Course
Cuisine Greek
Keyword greek zucchini salad
Prep Time 25 minutes
Total Time 25 minutes
Servings 4 servings
Calories 160 kcal
Author Openfit


  • ½ medium ripe avocado cut into cubes
  • ¼ cup reduced-fat (2%) plain yogurt
  • 1 clove garlic finely chopped
  • 1 shallot finely chopped (or 2 Tbsp. red onion)
  • 2 Tbsp. fresh lemon juice
  • 2 Tbsp. chopped fresh parsley
  • ½ cup sliced celery
  • ½ cup thinly sliced red bell peppers
  • ½ cup thinly sliced red onion
  • ½ cup sliced cucumber
  • 6 cups shredded raw spinach
  • ½ cup halved cherry tomatoes
  • ¼ cup crumbled feta cheese
  • ¼ cup pitted Kalamata olives
  • 2 cups medium zucchini spiralized (approx. 2 zucchini)


  1. Place avocado, yogurt, garlic, shallot, lemon juice, and parsley in a blender; cover. Blend until smooth. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
  2. Evenly layer celery, bell peppers, onion, cucumber, spinach, tomatoes, cheese, olives, and zucchini on top of dressing in jars. 
  3. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Greek Zucchini Salad in a Mason Jar
Amount Per Serving (1 serving)
Calories 160 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 2g 10%
Cholesterol 9mg 3%
Sodium 307mg 13%
Total Carbohydrates 14g 5%
Dietary Fiber 5g 20%
Sugars 6g
Protein 7g 14%
* Percent Daily Values are based on a 2000 calorie diet.

Photos by Amanda Meixner