Made with loads of fresh vegetables and herbs, this lemon herb tuna couscous salad in a jar is the perfect meal prep. Everything is layered in the jar specifically in a way so that nothing get soggy. This allows you to just grab the jar and mix right before eating it cold for lunch.
I want to acknowledge that couscous can be different around the world. This recipe uses what's been nicknamed Israeli couscous but is really Ptitim which is similar to a small pasta that's been toasted. While traditional couscous is smaller and just made of semolina flour.
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Meal prep is something so near and dear to me. Salads like this hot honey chicken salad and dill pickle tuna pasta salad are common in the rotation but they start to lose their appeal after 3-4 days. So, I came up with this easy tuna couscous salad in a jar that stays totally perfect for the entire week (yes, 7 days!).
And for a last minute high protein meal, try canned tuna nachos!
tuna, for meal prep?
Yes! So, normally fish doesn't stay good for an extended period of time, but tuna is now sold in individual sized cans and with flavor. This means you can layer everything and just bring the can of tuna with you to put on the salad right before eating.
The actual idea for this salad came from my days in construction when I needed cold lunches that actually tasted good for the whole week. I had tried salads in a jar before but they are really hard to add protein to (at least animal proteins).
So, when I came across these small 3oz jalapeno and cumin tuna cans I knew this would be the perfect compliment to salads in a jar. I tested a few ways to layer it, but in the end, it was best to have the tuna at the bottom (if you do put it in the jar).
The other fun part about these salads is you can mix and match veggies or just swap for what you have on hand. I wanted to keep the dressing really simple, just a little oil, lemon, and salt, and then pack in flavor with fresh herbs.
It's packed with SO much good flavor. Even though this recipe makes just 2 jars, I made lots and have seriously been snacking on it all week for a high-protein lunch!
happy cooking!
how to make couscous salad in a jar
1. make the couscous
Cook it until just done, strain, and cool quickly with cold water to stop the cooking.
2. assemble
Layer the jars in this order: dressing ingredients, tuna, herbs, pomegranate seeds, pistachios, and then couscous.
If you are going to be traveling with the salad and can't keep it super cold, I would keep the tuna in the can. This alleviates the need to keep it chilled at a certain temperature.
3. store & chill
Store this in the fridge for up to 7 days and just mix it up right before you eat it.
quick recipe video
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See recipe card for quantities.
- Tuna options: I used a 3 oz jar of jalapeno and cumin tuna but you can use any type of tuna you have and just aim for about a ¼ cup of tuna in each jar.
- Pomegranate ---> other fruit: You can use craisins or golden raisins in place of these seeds. Or just leave them out.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
a note about vegetables
The key to this pasta salad is that there aren't water packed veggies to get soggy or to dilute the dressing. While you can get creative with the mix-ins, try to avoid vegetables like cucumbers or bell peppers that have a lot of water. These will make the salad soggy and it will go bad faster.
how to store & meal prep it
These jars can be stored in the fridge for up to 1 week. You make them, store them, and eat them all from the same jars! Winner winner!
meal prep tips
- Layer the ingredients as stated! It's super important and keeps it good all week.
- Add more spice or mix up the herbs. Add red pepper flakes or white balsamic vinegar to the dressing. Add in another herb like basil for more punch! Or, try sun dried tomatoes for a real Mediterranean couscous salad vibe.
Recipe
lemon herb tuna couscous salad in a jar
Ingredients
- 1 3 oz can tuna (Wild Planet Skipjack Tuna with Cumin and Jalapeno, about ¼ cup of tuna))
- ¼ c Israeli couscous (dry)
- ¾ c chicken bone broth (or water)
- 2 tablespoon Pomegranate seeds
- ⅛ of a red onion (diced)
- 1 tablespoon Pistachios (rough chopped)
- ½ lemon (juice from it) (or 1 tablespoon lemon juice)
- 2 tablespoon Parsley (finely chopped)
- 1 tablespoon Mint (finely chopped)
- 3 tablespoon Avocado oil (or olive oil)
- Pinch of salt (taste and adjust as needed)
Before you start!
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Instructions
- Make the couscous by bringing a pot of ¾ c chicken bone broth to a boil and add the ¼ c Israeli couscous. Cover and let simmer for about 8 minutes then strain off an excess liquid. un the pearls under cold water to cool them quickly.While it cooks, chop everything.
- To a large 0.5 liter jar (or bigger) add the 3 tablespoon Avocado oil, ½ lemon (juice from it), and Pinch of salt and mix well. Then layer the other ingredients in this order: 1 3 oz can tuna, 2 tablespoon Parsley, 1 tablespoon Mint, 2 tablespoon Pomegranate seeds, ⅛ of a red onion, and 1 tablespoon Pistachios. Finally top with cooled couscous, cover, and store in the fridge until ready to eat.See notes for tips of meal prepping and ttraveling with the salad.
- Eiter mix everything in the jar just before eating or dump it out into a bowl.
Video
Notes
- Tuna options: I used a 3 oz jar of jalapeno and cumin tuna but you can use any type of tuna you have and just aim for about a ¼ cup of tuna in each jar.
- Pomegranate ---> other fruit: You can use craisins or golden raisins in place of these seeds. Or just leave them out.
a note about vegetables
The key to this pasta salad is that there aren't water packed veggies to get soggy or to dilute the dressing. While you can get creative with the mix-ins, try to avoid vegetables like cucumbers or bell peppers that have a lot of water. These will make the salad soggy and it will go bad faster. These jars can be stored in the fridge for up to 1 week. You make them, store them, and eat them all from the same jars! Winner winner!Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
Nutrition
common questions
I prefer to use 0.5-liter jars from Weck or Ball Mason jars. If you aren't sure, what size, just aim for a bigger jar. It's important to use a jar because it's narrow enough to keep the dressing from spreading throughout the salad while it sits in the fridge.
Sure, chickpeas or canned salmon will work too. I wouldn't do beef or chicken because it won't keep as well.
Yes, orzo works great in place of couscous!
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