The Definitive Guide to Salad in a Jar


Salad in a jar can be customized to fit your personal taste and perfect for traveling. This is the definitive guide to healthy and delicious salad in a jar.


Layer 1: Dressing always goes first! At the bottom of the jar it won’t cause the lettuce at the top to wilt. Below are some of my favorite dressing recipes to get you started:

Basic Vinaigrette (makes 1/4 cup of dressing)

3 tablespoon oil
2 tablespoon vinegar (cider, sherry, red wine, rice)
Salt and pepper to taste

*To keep the ingredient from separating as quickly, add one tsp. of Dijon mustard to the jar before shaking. Keep in mind, you will taste the mustard in the final product.

Creamy Pesto Salad Dressing (makes 1 cup dressing)

1/3 cup buttermilk
1/3 cup mayonnaise
1/3 cup Greek yogurt
2 tablespoons pesto (can add 1 more tablespoon to taste)
1 tablespoon grated parmesan cheese


Layer 2: Mixed chopped raw seasonal “heartier” vegetables (example: cucumbers, radishes, cabbage, peeled chopped kohlrabi, peeled diced turnips, peppers, raw corn off the cob). Use any vegetable that you can eat raw. It will be delicious and allow the vegetables to marinate in the dressing!


Layer 3: Add your plant-based proteins like beans, lentils, tofu. These can be added up to 5 days in advance. Pro tip: Softer protein like chicken, boiled egg, tuna, or cooked steak are more perishable and should be added to the top of the jar the day day before or on the day of planned eating.


Layer 4: Add cooked whole grains, such as quinoa, wheat or rye berries, bulgur or rice.


Layer 5: Add softer vegetables. Some examples are shredded kale, tomato, grated raw zucchini or squash, cooked corn and leftover roasted vegetables.

Layer 6: Add your choice of hard cheese (optional)


Layer 7: Add lettuce such as Romaine or greens such as spinach.

Layer 8: Last but not least, add soft cheese or your choice of nuts/seeds (optional)


  1. In a pint jar, combine all the ingredients.
  2. Add herbs and spices as you like.
  3. When ready to eat, shake to combine.
  4. Add additional salt/pepper to taste if needed.

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