Salad in a Jar is one of the easiest meal preparation tricks! You can make a batch for the entire week, and when packed properly they can stay fresh for up to 7 days.

It is important when prepping your jars to always add the ingredients in this order:


  1. Dressing
  2. Proteins (Chicken, Tofu, Meat)
  3. Grains (Brown Rice, Quinoa)
  4. Vegetables (onions, peppers, cucumber)
  5. Seeds
  6. Cheese
  7. Greens


You want to keep the dressing as far away from the greens as possible to allow the greens to stay fresh and crisp. I used 1 litre jars for these salads and they made HUGE portions! Feel free to use any jar you have on hand, just make sure to pack it with lots of greens and vegetables as this will help keep the ingredients in place. I aim for about half greens in the jar.  When you go to enjoy the salad, you can either shake to distribute the dressing and eat out of the jar, or pour salad into a bowl.


The recipe for my Salad in a Jar above is a Chicken and Pepper Kale Salad with Organic Brown Basmati Rice and a Lemon Balsamic Dressing. The ingreidents below will make 2 large salads for 1 litre jars. You could split this recipe into 4 smaller jars as well.

For the dressing you will need:

  • 2 tbsp Balsamic Vinegar
  • 1 tbsp Lemon Juice (usually about 1 squeezed lemon)
  • 2 tsp Dijon Mustard
  • 1/2 tsp Himalayan Salt
  • Pepper to taste
  • 1/2 cup Olive Oil

Whisk the balsamic vinegar, lemon juice and dijon together. Add salt and pepper. Then whisk in the olive oil and set aside.

For the salad you will need:

  • 1/2 Red Bell Pepper
  • 1/2 Yellow Bell Pepper
  • 1/2 bunch of Kale (washed, trimmed and cut into small pieces)
  • 1/2 small Red Onion
  • 2 tbsp crumbled Goat’s Feta (Herb & Garlic)
  • 2 Chicken Breasts (cooked and chopped into pieces)
  • 2/3-1 cup cooked Organic Brown Basmati Rice

Layer the ingredients into the jar. Start with Lemon Balsamic Dressing, then add chicken and brown rice. Add the onions, peppers, then the cheese and finally the kale. Place the lid on the jar and store in the fridge. Try to keep the jar upright when transporting it to avoid mixing the ingredients.

There will definitely be more recipes to come!!