Chickpea Salad Jars with Creamy Caper Dressing
About this Recipe
If you’re looking for a fresh, vibrant, and super satisfying lunch idea, these Chickpea Salad Jars are it. Not only are they absolutely packed with texture and flavor, but they also make meal prep feel fun — layering everything into jars feels like crafting a little edible rainbow. And the best part? That creamy caper dressing at the bottom is lightened up with Greek yogurt but still full of zingy, herby flavor. When you flip the jar to serve, the dressing drizzles through every layer like magic.
Whether you’re meal-prepping lunches for the week or planning a no-cook dinner during hot summer days, this recipe checks all the boxes — quick, wholesome, and totally customizable.
Why You Will Love These Chickpea Salad Jars
Meal prep perfection. Make 4 hearty jars in just 15 minutes — grab and go lunches, done!
Nutrient-dense ingredients. Full of fiber, protein, healthy fats, and tons of veggies to keep you energized and satisfied.
Creamy but light dressing. The caper dressing is balanced with tangy lemon, creamy Greek yogurt, and a touch of honey.
Fun and portable. Layering ingredients into jars isn’t just cute — it keeps everything fresh and crisp until you’re ready to eat.
Customizable. Swap in other veggies, nuts, or cheese based on what you have on hand.
These jars are one of my favorite ways to keep lunch interesting throughout the week. I love the combination of sweet chopped dates, briny artichoke hearts, crunchy cucumbers, and creamy feta — every bite has a little bit of everything. And because the dressing is layered on the bottom, nothing gets soggy. Just flip, toss, and enjoy!
Why These Chickpea Salad Jars are Nutritious
Beyond being beautiful and delicious, these jars are seriously nourishing. Chickpeas bring plant-based protein and fiber to keep you full, while cucumbers, tomatoes, and arugula add hydration and antioxidants. Artichoke hearts offer prebiotic benefits for gut health, and the dates add natural sweetness along with potassium and magnesium. The creamy dressing gets its richness from olive oil and Greek yogurt — meaning you’re getting healthy fats and a little boost of calcium and probiotics, too. It’s a satisfying, feel-good lunch that fuels your body and tastes amazing.
What You’ll Need to Make These Chickpea Salad Jars
For the dressing:
Olive oil
Lemon juice
Plain Greek yogurt
Honey
Garlic
Chopped capers
Salt
Dried oregano
Pepper
For the jars:
Chickpeas
English cucumbers
Cherry tomatoes
Red onion
Artichoke hearts
Chopped dates
Chopped cashews
Fresh dill
Crumbled feta cheese
Baby arugula
Salt and pepper
How to Make Chickpea Salad Jars
Make the dressing. Whisk or shake everything together in a jar until smooth and creamy.
Layer your jars. Start with the dressing, then build up the layers: chickpeas, veggies, dates, nuts, herbs, feta, and finish with arugula.
Seal and chill. Store in the fridge until you’re ready to eat.
Serve. Just turn the jar upside down into a bowl or plate and toss!
I hope these salad jars bring a little joy and ease to your week! If you make them, tag me — I’d love to see your colorful layers and hear how you make them your own. 💛 Caitlin
Chickpea Salad Jars with Creamy Caper Dressing
Ingredients
For the dressing:
- 6 tbsp olive oil
- 2 tbsp lemon juice
- 1/4 cup plain Greek yogurt
- 2 tsp honey
- 1 clove garlic
- 1 tbsp chopped capers
- 1/2 tsp salt
- 1/2 tsp dried oregano
- 1/4 tsp pepper
For the jars:
- 2 15-oz cans chickpeas, rinsed and drained
- 2 cups finely chopped English cucumbers
- 2 cups finely chopped cherry tomatoes
- 1 cup finely chopped red onion
- 2 cups chopped artichoke hearts
- 1/2 cup chopped dates
- 1/4 cup chopped cashews
- 1/4 cup chopped fresh dill
- 1/4 cup crumbled feta cheese
- A few handfuls baby arugula
- Salt and pepper to taste
Instructions
Make the dressing. Add the olive oil, lemon juice, Greek yogurt, honey, garlic, capers, salt, oregano and pepper to a jar. Whisk or cover and shake until well combined.
Add a couple tablespoons of the dressing each to the bottom of four 32-oz jars. Layer the ingredients over the dressing. To each jar add a heaping 1/2 cup chickpeas, 1/2 cup cucumbers, 1/2 cup tomatoes, 1/2 cup artichoke hearts, 1/4 cup red onion, 2 tbsp dates, 1 tbsp cashews, 1 tbsp fresh dill, 1 tbsp feta cheese, a handful of arugula and salt and pepper to taste.
Cover the jars anx store in the refrigerator until ready to eat. To serve, turn the jar upside down over a bowl or a plate, alllowing the dressing to drizzle over the salad. Toss to combine.
Notes
* If you prefer to make one large salad, simply make the salad with all of the ingredients in a bowl.
*You will likely have leftover dressing to use on another salad of your choice.
