How to Make a Salad in a Jar

If you've ever packed a salad for lunch only to discover it's gone soggy by midday, this simple method might become one of your favourite meal-prep tricks.

Salad in a jar is an easy way to prepare lunches ahead of time while keeping everything fresh, crisp, and full of flavour. The secret is all in the layering.

I love making a few jars at the beginning of the week so lunch is ready whenever life gets busy. They're easy to transport, easy to customise, and make healthy eating feel a whole lot simpler.

The Secret to a Great Salad Jar

The order of the ingredients matters.

By placing the dressing at the bottom and the delicate greens at the top, everything stays fresh until you're ready to eat.

Layer Your Jar Like This

1. Dressing

2. Beans or protein

3. Firm chopped vegetables

4. Cooked grains

5. Cooked vegetables

6. Seeds or nuts

7. Crisp raw vegetables

8. Leafy greens or salad leaves

When you're ready to eat, simply shake the jar or tip everything into a bowl and toss together.

My Favourite Salad Jar Combination

Dressing

• Olive oil

• Apple cider vinegar

• Dijon mustard

• Onion powder

• Salt

• Black pepper

Mix together until well combined.

Layers

Layer 1 - Dressing

Layer 2 - Chickpeas

Layer 3 - Orange bell pepper

Layer 4 - Cooked quinoa

Layer 5 - Cooked red onion / Cooked squash with basil

Layer 6 - Pumpkin / sunflower / Black Sesame seeds

Layer 7 - Additional crisp vegetables if desired

Layer 8 - Fresh salad leaves

Nina's Tip

The beauty of salad jars is how easy they are to customise.

Try different grains, proteins, vegetables, herbs, nuts, and dressings depending on the season or simply what you have available in your fridge.

They're a wonderful way to use up leftovers and reduce food waste.

Why You'll Love Salad Jars

• Perfect for meal prep

• Easy to take on the go

• Keeps ingredients fresh and crisp

• Easy to customise

• Great for lunches

• Helps make busy days a little easier

Real Food for Real Life

Healthy eating doesn't have to be complicated.

Sometimes it's simply about having a few practical systems in place that make nourishing yourself easier throughout the week.

A salad jar is one of those small habits that can save time, reduce stress, and make lunch something to look forward to.

Enjoy!

Much love,

Nina xoxo

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