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5 from 1 vote

Salad in a Jar

This diabetes-friendly "Salad in a Jar" recipe combines a variety of low-glycemic vegetables, hearty chickpeas, and protein-rich eggs, layered beautifully in a portable mason jar with a light, homemade dressing. It's an ideal meal prep solution for maintaining stable blood sugar levels while enjoying a nutritious and delicious lunch on the go.
Servings: 1
Calories: 459.8kcal
Prep Time20 minutes
Total Time20 minutes

Ingredients

  • ¼ cup chickpeas canned, drained and rinsed
  • 10 cherry tomato halved
  • 2 egg hard boiled, chopped
  • 1/3 cup quinoa cooked
  • 1/2 cup celery sliced
  • 1/2 cup carrot shredded
  • 1/2 cup cauliflower chopped
  • 1/2 cup lettuce shredded

For the dressing at the bottom:

  • 1½ tsp balsamic vinegar
  • ½ tbsp water
  • 2 tsp olive oil
  • ¼ tsp Dijon mustard
  • pepper

Equipment

  • 1 liter Mason Jar (or any jar the same size)

Instructions

  • Mix all the dressing ingredients first in the bottom of your jar – shake to mix.
    1½ tsp balsamic vinegar, ½ tbsp water, 2 tsp olive oil, ¼ tsp Dijon mustard, pepper
  • Layer the salad in the following order: chickpeas, tomato, egg, quinoa, celery, carrot, cauliflower, then shredded lettuce on the top.
    ¼ cup chickpeas, 10 cherry tomato, 2 egg, 1/3 cup quinoa, 1/2 cup celery, 1/2 cup carrot, 1/2 cup cauliflower, 1/2 cup lettuce
  • Close the jar and pack for lunch (try to keep upright).
  • Don’t shake until ready to eat.

Cooking Tips

  • Stable Layering: Starting with the heavier and more moisture-resistant ingredients at the bottom keeps them from sogging up the lighter ingredients like lettuce, which should be placed on top to maintain freshness.
  • Versatile Protein Options: If you're looking to switch up the protein, consider adding grilled chicken, tofu, or salmon for different flavors and nutrients.
  • Seal Tightly: Make sure the jar is tightly sealed to prevent any leaks and keep the ingredients fresh if transporting the salad.

Nutrition

Nutrition Facts
Salad in a Jar
Amount per Serving
Calories
459.8
% Daily Value*
Fat
 
21.5
g
33
%
Saturated Fat
 
4.8
g
30
%
Cholesterol
 
373
mg
124
%
Sodium
 
280.6
mg
12
%
Potassium
 
1336.6
mg
38
%
Carbohydrates
 
45.7
g
15
%
Fiber
 
10.6
g
44
%
Sugar
 
14.9
g
17
%
Protein
 
23
g
46
%
Vitamin C
 
74.1
mg
90
%
Vitamin D
 
2.2
µg
15
%
Calcium
 
168.5
mg
17
%
Iron
 
5.3
mg
29
%
Magnesium
 
111.8
mg
28
%
Zinc
 
3.1
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.