3 High-Protein Salads in Jars for a Perfect Lunch

Salads in jars are a convenient and efficient way to prepare meals ahead of time. They save space, keep ingredients fresh, and make portion control easy. I’ve put together three high-protein salad recipes you can prepare in 15 minutes or less. These salads are perfect for a nutritious lunch that will keep you satisfied.

Why Salad in a Jar?

Salads in jars offer a unique combination of convenience and freshness that makes them an excellent choice for meal prep. By layering ingredients strategically, you keep delicate greens and vegetables crisp and fresh while preventing sogginess from dressings and wet ingredients. This method ensures that when you're ready to enjoy your meal, everything is perfectly proportioned and at peak freshness. Moreover, the compact nature of jars makes them ideal for storing in the refrigerator or taking on the go, fitting easily into lunch bags and occupying minimal space.

Preparing salads in jars also encourages healthy eating and portion control. Each jar is a balanced meal that can be quickly grabbed on a busy day, eliminating the temptation to opt for less nutritious convenience foods. Additionally, by making your salads in advance, you save time during the week and reduce food waste, as you can measure and use your own ingredients. In my opinion, the visual appeal of layered jars can also inspire creativity and enjoyment in preparing and eating healthy meals, making it easier to stick to your dietary goals.

Greek Chicken Salad

Ingredients:

• 1/4 cup Greek yogurt

• 1 tbsp olive oil

• 1 tsp lemon juice

• 1 clove garlic, minced

• Salt and pepper to taste

• 1/2 cup cooked chicken breast, cubed

• 1/4 cup cucumber, diced

• 1/4 cup cherry tomatoes, halved

• 1/4 cup Kalamata olives, pitted and halved

• 2 tbsp feta cheese, crumbled

• 1/4 cup red onion, thinly sliced

• 2 cups mixed greens

Instructions:

1. In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, garlic, salt, and pepper.

2. In a jar, layer the ingredients starting with the dressing, followed by chicken, cucumber, tomatoes, olives, feta, red onion, and mixed greens.

3. Seal the jar and refrigerate until ready to eat. Shake well before serving.

Quinoa and Black Bean Salad

Ingredients:

• 1/4 cup Greek yogurt

• 1 tbsp lime juice

• 1 tsp cumin

• Salt and pepper to taste

• 1/2 cup cooked quinoa

• 1/4 cup black beans, rinsed and drained

• 1/4 cup corn kernels

• 1/4 cup bell pepper, diced

• 1/4 cup cherry tomatoes, halved

• 2 tbsp red onion, diced

• 2 cups spinach

Instructions:

1. In a small bowl, mix Greek yogurt, lime juice, cumin, salt, and pepper.

2. In a jar, layer the ingredients starting with the dressing, followed by quinoa, black beans, corn, bell pepper, tomatoes, red onion, and spinach.

3. Seal the jar and refrigerate until ready to eat. Shake well before serving.

Tuna and Avocado Salad

Ingredients:

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• Salt and pepper to taste

• 1 can tuna, drained

• 1/4 avocado, diced

• 1/4 cup cherry tomatoes, halved

• 2 tbsp red onion, thinly sliced

• 1/4 cup cucumber, diced

• 2 cups mixed greens

Instructions:

1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.

2. In a jar, layer the ingredients starting with the dressing, followed by tuna, avocado, tomatoes, red onion, cucumber, and mixed greens.

3. Seal the jar and refrigerate until ready to eat. Shake well before serving.

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Salads in jars are a practical solution for busy individuals looking for healthy meal options. These high-protein recipes are quick to prepare, nutritious, and delicious. Give them a try and enjoy a fresh, satisfying lunch!