Mason Jar Taco Salad with Avocado-Cilantro Dressing

Mason Jar Taco Salad with Avocado-Cilantro Dressing

Recommended by UHC Registered Dietitians

Courtesy of American Heart Association

This taco salad, which fits perfectly in Mason jars, is ideal to make ahead and take to work or school for lunch.


  • 1 1/2 cups fresh cilantro
  • 2 medium green onions, coarsely chopped
  • 1 medium fresh jalapeño, seeds and ribs discarded, coarsely chopped (optional)
  • 1 medium avocado, coarsely chopped
  • 2 tablespoons fat-free sour cream
  • 2 tablespoons fresh lime juice
  • 1 tablespoon canola or corn oil
  • 1 tablespoon water, plus more as needed
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 15.5-ounce can no-salt-added kidney beans, rinsed and drained
  • 1 15.5-ounce can no-salt-added black-eyed peas, rinsed and drained
  • 1/2 medium English, or hothouse, cucumber, chopped
  • 1 pint grape or cherry tomatoes, halved
  • 1 1/2 cups fresh corn kernels, cooked, or frozen whole-kernel corn, thawed and drained
  • 1 cup sliced radishes
  • 1 cup shredded fat-free cheddar cheese
  • 4 cups shredded or torn romaine, spinach, or arugula


  1. In a food processor or blender, process the cilantro, green onions, and jalapeño until finely chopped. Process all the remaining dressing ingredients until smooth, adding more water as needed for the desired consistency.
  2. Place four quart-size Mason jars on a work surface. Remove the lids. Layer in each jar in the following order: dressing, beans, black-eyed peas, cucumber, tomatoes, corn, radishes, cheddar, and romaine. If not serving immediately, put the lids on the jars and tighten them. Refrigerate for up to four days.
  3. When ready to serve, shake the jars well to evenly distribute the salad dressing. Serve in the jars or bowls.

Nutrition per serving

  • Calories: 448
  • Fat: 12g
  • Cholesterol: 6mg
  • Sodium: 406mg
  • Carbohydrates: 63g
  • Protein: 27g

Makes 4 servings

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