Greek Couscous Mason Jar Lunch

🥗 Greek Couscous Mason Jar Lunch

This fresh and satisfying Greek-inspired mason jar lunch layers hearty couscous, protein-rich white beans, colorful veggies, and briny olives, all brought together with a zesty lemon-oregano dressing and a touch of crumbled feta. It’s light but filling—and perfect for prepping ahead when life is full (or when someone you love needs a helping hand).

Meal prep doesn’t have to be boring. This is one of three recipes I prepped for my daughter during a tough week—because food can be a form of love.

🛒 Ingredients (for 3 jars)

Lemon-Oregano Dressing:

• 3 tbsp olive oil
• 3 tbsp lemon juice
• 1 tsp dried oregano
• Salt & pepper to taste

Main Ingredients:

• 1½ cups cooked couscous (from ~½ cup dry)
• 1½ cups canned white beans, rinsed
• ¾ cup cucumber, diced
• ¾ cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ¼ cup kalamata olives, sliced
• 1½ cups arugula
• 6 tbsp crumbled feta (or tofu feta for vegan option)

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🥣 Instructions

1. Cook couscous: Prepare according to package instructions and let cool. Fluff with a fork.
2. Make the dressing: Whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Prep the veggies: Dice cucumber and tomatoes, slice olives and red onion.
4. Assemble jars (from bottom to top):
   • 2 tbsp lemon-oregano dressing
   • ½ cup couscous
   • ½ cup white beans
   • ~¼ cup chopped vegetables + olives
   • ½ cup arugula
   • 2 tbsp feta

Seal and refrigerate. Shake to combine or pour into a bowl before eating.

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🧠 Tips

• Use wide-mouth 16 oz mason jars for best layering
• Vegan? Use tofu feta or skip the cheese
• Add a sprinkle of fresh dill or parsley before eating for a herby punch

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🔍 Nutrition (Per 1 Jar)

• Calories: ~448
• Protein: ~13.5g
• Carbs: ~45.5g
• Fat: ~24.5g
  (See detailed nutrition table above)

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💛 Final Note

This jar is fresh, tangy, and comforting—everything you need in a nourishing lunch. It’s also one of the easiest ways to pack Mediterranean flavor into your week. I hope you love it as much as we do.

Tried it? Leave a comment below or tag me @HealthyHerMidlife on Instagram to share your version!