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Taco Salad In A Jar (High Protein Vegetarian Meal Prep)
These vegetarian taco salad mason jars make the best grab-and-go lunches or make-ahead dinners! Packed with high-protein tempeh "meat," creamy taco sauce, and all the Tex-Mex fixings, they're anything but boring and perfect for busy days. (Bonus: they stay fresh in the fridge for up to 5 days!)
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 450 kcal
Course:
Main Course , Salad
Cuisine:
American , Mexican
Ingredients
High Protein Taco Sauce
- 1 cup cottage cheese 225 g
- ½ cup salsa 110 g
- 1 tsp taco seasoning
Taco "Meat"
- 2 8-oz packages tempeh 226 g each
- 2 Tbsp olive oil 30 mL
- 2 tsp each cumin and chili powder
- 1 tsp each salt and smoked paprika
- 2 cloves garlic minced
- ¼ cup tomato paste 50 g
- 2 Tbsp water 30 mL
Salad Fillings
- 1 15-oz can black beans drained and rinsed, 425 g can
- 1 15-oz can corn drained, 425 g can
- ½ medium red onion diced
- 1 Jalapeño seeded and sliced
- 3 roma tomatoes diced
- ¼ to ½ cup finely chopped cilantro
- 3 to 4 cups chopped romaine lettuce or enough to fill the jars
Instructions
- Sauce: Combine 1 cup cottage cheese, ½ cup salsa, and 1 tsp taco seasoning in a blender until smooth.
- Taco "Meat": Roughly grate 2 8-oz packages tempeh using the largest hole setting on a box grater. Heat 2 Tbsp olive oil in a large saute pan over medium/high heat, then add tempeh. Cook until golden brown, about 5 minutes. Stir in remaining Taco "Meat" ingredients, and continue cooking for 5 minutes.
- Assemble: Spoon Taco Sauce evenly into 4 large (32-oz) mason jars. Evenly divide ingredients into the jars in this order: black beans, corn, Taco "Meat", onion, jalapeno, tomatoes, cilantro, lettuce. Close lids and store in the fridge for up to 5 days.
Cup of Yum
Notes
- Can I make these without mason jars? Absolutely! Use any airtight containers with lids, but make sure they're tall enough to layer the ingredients.
- How to store mason jar salads? Stored properly in the fridge, your taco salad jars will stay fresh in the fridge for up to 4-5 days.
Nutrition Information
Serving
1serving
Calories
450kcal
(23%)
Carbohydrates
45g
(15%)
Protein
31g
(62%)
Fat
17g
(26%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
4g
Monounsaturated Fat
9g
Trans Fat
0g
Cholesterol
5mg
(2%)
Sodium
700mg
(29%)
Potassium
800mg
(23%)
Fiber
10g
(40%)
Sugar
8g
(16%)
Vitamin A
2000IU
(40%)
Vitamin C
15mg
(17%)
Calcium
200mg
(20%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 450
% Daily Value*
| Serving | 1serving | |
| Calories | 450kcal | 23% |
| Carbohydrates | 45g | 15% |
| Protein | 31g | 62% |
| Fat | 17g | 26% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0g | 0% |
| Cholesterol | 5mg | 2% |
| Sodium | 700mg | 29% |
| Potassium | 800mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 8g | 16% |
| Vitamin A | 2000IU | 40% |
| Vitamin C | 15mg | 17% |
| Calcium | 200mg | 20% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.