Mason Jar Quinoa and Roasted Veggie Salads

By AislePrompt Editorial · Published 2026-04-23 · Updated 2026-04-23

Portable, protein-packed salads with quinoa, roasted vegetables, and a lemon-tahini dressing, perfect for meal prep. This Mediterranean-inspired meal-prep recipe, ready in about 40 minutes, pairs quinoa, water, zucchini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup, rinsed quinoa
• 2 cups water
• 1 medium, diced zucchini
• 1, diced red bell pepper
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 1 tsp dried oregano
• 3 tbsp lemon juice
• 1 tbsp tahini
• 2 tbsp water
• 1/4 cup, chopped fresh parsley

The containers we’d portion this into → Best Meal Prep Containers in 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Preheat oven to 400°F. Toss diced zucchini, red bell pepper, and cherry tomatoes with 2 tbsp olive oil, 1 tsp dried oregano, salt, and black pepper. Spread on baking sheet and roast 20 minutes until tender and slightly caramelized.
2. Step 2: Cook quinoa: Bring 2 cups water to boil in saucepan. Add rinsed quinoa, reduce heat to low, cover, and simmer 15 minutes until water absorbed. Fluff with fork and cool completely.
3. Step 3: Whisk together 3 tbsp lemon juice, 1 tbsp tahini, and 2 tbsp water until smooth.
4. Step 4: Combine cooled quinoa, roasted vegetables, and chopped parsley in bowl. Toss with 2 tbsp dressing. Divide into 4 mason jars, layering dressing at bottom first, then quinoa mixture on top. Seal and refrigerate up to 4 days.