Description
These Salad Jars are a convenient and colorful way to prep healthy meals ahead of time. Layered with vibrant veggies, grains, and greens, these portable salads are perfect for on-the-go lunches.
Ingredients
Scale
For the Salad:
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup shredded carrots
- 1/2 cup red bell pepper, diced
- 1/2 cup red onion, finely chopped
- 2 cups cooked quinoa or couscous
- 2 cups mixed greens or spinach
- 1/2 cup feta cheese, crumbled (optional)
- 1/4 cup sunflower seeds or pumpkin seeds
For the Dressing:
- Dressing of choice (about 1/3 cup total; vinaigrette or creamy dressing works well)
Instructions
- Prepare Vegetables: Wash, peel if needed, and chop all vegetables to desired size.
- Layer Ingredients: In wide-mouth quart-sized mason jars, add dressing to the bottom. Layer vegetables in order from heaviest to lightest.
- Seal Jars: Tightly seal jars with lids and store in the refrigerator for up to 4 days.
- Serve: When ready to eat, shake the jar, pour into a bowl, or enjoy directly from the jar.
Notes
- For a vegan version, omit feta cheese or use a plant-based alternative.
- Swap quinoa with farro, pasta, or rice for variety.
- Add grilled chicken, chickpeas, or tofu for extra protein.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Salad, Meal Prep
- Method: No-Cook
- Cuisine: American, Mediterranean
Nutrition
- Serving Size: 1 jar
- Calories: 320
- Sugar: 6 g
- Sodium: 320 mg
- Fat: 15 g
- Saturated Fat: 4 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 6 g
- Protein: 10 g
- Cholesterol: 10 mg
