Quick answer: Hummus, deli turkey, vegetables and pumpkin seeds layer into a jar for about 26 grams of protein. Sodium runs about 585mg per serving (~25% of the WHO’s 2,300mg daily limit), mostly from the turkey and hummus together. Ten minutes to assemble a batch.
Why This Snack Works
This is built the same way the meal-prep jars in our Salads pillar are built: dressing or wet ingredients at the bottom, sturdy components in the middle, anything that wilts on top. Here, hummus takes the place of a dressing, deli turkey carries most of the protein, and pumpkin seeds add a final few grams along with crunch.
Ingredients
- ¼ cup (60g) hummus
- 3 oz (85g) deli turkey, sliced into strips
- ½ cup chopped bell pepper
- ½ cup chopped cucumber
- 2 tbsp (18g) pumpkin seeds
Protein & sodium breakdown (per serving, preliminary)*
| Ingredient | Amount | Protein | Sodium |
|---|---|---|---|
| Hummus | ¼ cup (60g) | ~4g | ~150mg |
| Deli turkey | 3 oz (85g) | ~17g | ~430mg |
| Bell pepper | ½ cup | ~0.5g | ~2mg |
| Cucumber | ½ cup | ~0.3g | ~1mg |
| Pumpkin seeds | 2 tbsp (18g) | ~5g | ~3mg |
| Total | ~26.8g | ~586mg |
* Preliminary estimates based on standard ingredient weights. Pending verification against USDA FoodData Central.
A Note on Sodium
About 585mg per serving, roughly 25% of the WHO’s 2,300mg daily limit — right at the edge for this pillar, driven mainly by two ingredients stacked together.
- Deli turkey: ~430mg
- Hummus: ~150mg
- Everything else: ~6mg
What helps: a lower-sodium deli turkey or making your own hummus without added salt both bring this down meaningfully, since neither vegetable adds anything worth mentioning.
How to Make It
- Spoon the hummus into the bottom of a jar or container.
- Layer in the turkey strips, followed by the chopped bell pepper and cucumber.
- Top with pumpkin seeds.
- Seal and refrigerate until ready to eat — shake or stir before eating if the hummus has settled to one side.
Tip: Keep the Wet Layer at the Bottom, Always
This is the same principle behind every good mason jar salad: anything wet or saucy goes at the bottom, furthest from the lid, so gravity does the work of keeping drier ingredients crisp until you’re ready to eat. Flip the order and the pumpkin seeds go soft by the next morning.
Substitutions
- No hummus? A yogurt-based dip works, though check the protein label — some store-bought yogurt dips are mostly fat with little protein.
- Different deli meat: chicken or roast beef both work the same way.
- Vegetables: swap in whatever keeps well raw — carrots, celery and snap peas are all good options.
Storage & Make-Ahead
This is the point of the recipe — it keeps well for up to 4 days refrigerated, sealed. Make 3-4 jars at once on a prep day and they’re ready to grab all week.
Make-Ahead High Protein Snack Jars
Ingredients
Method
- Spoon hummus into the bottom of a jar.
- Layer turkey, bell pepper and cucumber on top.
- Top with pumpkin seeds.
- Seal and refrigerate.
Notes
- Keep the hummus at the bottom, away from the lid.
- Keeps up to 4 days refrigerated.
FAQs
Is this recipe high in sodium?
It’s right at this pillar’s threshold — about 585mg per serving, split mainly between the deli turkey and the hummus. A lower-sodium turkey brings it down noticeably.
How long do these keep?
Up to 4 days refrigerated, sealed, which is why this is one of the better options in this pillar for a full week of prep.
Can I use a different protein instead of turkey?
Yes — chicken, roast beef or even a hard-boiled egg or two all work in the same layered structure.
Do I need a mason jar specifically?
No — any sealed container works. Jars are just easy to see into and stack in the fridge.
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Related Recipes
- Chicken & Quinoa Jar Salad — the salad-pillar recipe using the same layered jar principle
- Roast Beef & Cottage Cheese Snack Bowl — another deli-meat-based recipe with its own sodium note
- High Protein Snacks — the full pillar this recipe belongs to
