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Fresh Mason Jar Beach Snack Cups for Adults

Fresh Mason Jar Beach Snack Cups - featured image
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A simple, fresh, and satisfying snack cup layered with quinoa, fresh veggies, chickpeas, feta, and a tangy citrus dressing, perfect for beach days and casual outdoor gatherings.

Ingredients

Scale
  • 1 cup cooked quinoa (about 185g)
  • 1 cup chopped cucumbers (150g), peeled and seeded
  • 1 cup cherry tomatoes (150g), halved
  • 1 cup cooked chickpeas (165g), rinsed and drained
  • 1/4 cup crumbled feta cheese (about 30g) (use dairy-free cheese if preferred)
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon honey or agave syrup (optional)
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • Fresh chopped parsley or basil (a handful)
  • Optional: a pinch of red pepper flakes

Instructions

  1. Cook the Quinoa: Rinse 1/2 cup (93g) dry quinoa under cold water. Transfer to a pot with 1 cup (240 ml) water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and cool (~20 minutes).
  2. Prepare the Dressing: Whisk together 2 tablespoons olive oil, 1 tablespoon fresh lemon juice, 1 teaspoon honey (if using), 1/2 teaspoon dried oregano, salt, and pepper to taste. Adjust seasoning as needed.
  3. Chop the Veggies: Dice cucumbers, halve cherry tomatoes, chop fresh parsley or basil finely, and rinse and drain chickpeas.
  4. Assemble the Base: In a medium bowl, toss cooked quinoa, cucumbers, cherry tomatoes, chickpeas, and half of the fresh herbs. Drizzle half the dressing over and toss gently to combine.
  5. Layer the Snack Cups: Spoon about 3/4 cup (150g) of the quinoa mixture into each mason jar. Add a layer of crumbled feta cheese (about 2 tablespoons or 15g) on top. Drizzle a little more dressing over the cheese if desired, then sprinkle with remaining fresh herbs and a pinch of red pepper flakes if using.
  6. Seal and Chill: Screw on jar lids tightly and refrigerate for at least 30 minutes before serving to allow flavors to meld.

Notes

Make sure jars are completely dry before layering to avoid sogginess. Chill quinoa and veggies separately if serving immediately to keep texture crisp. Add feta and fresh herbs just before serving if storing for more than a day. Use ripe but firm cherry tomatoes and seed cucumbers to reduce moisture. Flavors deepen after a few hours in the fridge. Store sealed in refrigerator up to 2 days.

Nutrition

Keywords: mason jar snack, beach snack, quinoa salad, healthy snack, easy snack, fresh snack, picnic food, portable snack, vegetarian snack, gluten-free snack

Find it online: https://tastytuck.com/fresh-mason-jar-beach-snack-cups-for-adults-easy-5-ingredient-recipes-to-try/