Free trial
Salad in a jar

Salad in a jar

1
2
3
4
5
4.8
18 Ratings
Not enough ratings
Pack the salad in a jar and fill with delicious salmon or chicken and dressing for a quick low carb lunch. Both handy and delicious!
August 4 2016 by , photo by , nutritional review by in Recipes, Lunch, Meal

Salad in a jar

1
2
3
4
5
4.8
18 Ratings
Not enough ratings
Pack the salad in a jar and fill with delicious salmon or chicken and dressing for a quick low carb lunch. Both handy and delicious!
USMetric
1 servingservings

Ingredients

  • 1 oz. (ยฝ cup) 28 g (120 ml) leafy greens
  • ยฝ (ยผ oz.) ยฝ (7.5 g) scallion, slicedscallions, sliced
  • 1 (2ยผ oz.) 1 (60 g) carrotcarrots
  • 1 (7 oz.) 1 (200 g) avocadoavocados
  • 1 oz. (3 tbsp) 28 g (45 ml) red bell pepperred bell peppers
  • 1 oz. 28 g cherry tomatoes
  • 4 oz. 110 g smoked salmon or rotisserie chicken
  • ยผ cup 60 ml mayonnaise or vegan mayonnaise or olive oil
This recipe has been added to the shopping list.

Instructions

  1. Shred or chop the vegetables.
  2. First, put the dark leafy greens at the bottom of the jar.
  3. Add scallion, carrot, avocado, bell peppers and tomato in layers.
  4. Top with smoked salmon or grilled chicken.
  5. Add mayo right before serving.

Tip

We have chosen to top our salad with smoked salmon and grilled chicken, but you can of course use your own favorite protein, boiled eggs, mackerel, or canned tuna fish, or any kind of cold cuts you want. Olives, nuts, seeds, and cheese cubes are great flavorful additions.

Leafy greens such as spinach or arugula are great for this recipe. Iceberg lettuce or romaine works too. Green and red cabbage give a fresh crunch. Chopped broccoli or cauliflower also works great.

You might also like

DD+ MEMBERSHIP
Healthy meal plans
Meal plans that work

Want to lose weight and improve your health? Try a ketogenic (keto), low-carb, or high-protein diet. Stay on track by following our nutritionally reviewed meal plans.

Low-carb recipes
1,333 ๐Ÿ’™ Low-carb recipes

Whether youโ€™re looking for high-protein, strict keto, or liberal low-carb recipes, here youโ€™ll find tons of tasty recipes to choose from. Discover our wide range of healthy recipes.

The Diet Doctor food policy
Our food policy

There are many thoughts and ideas about what foods are and arenโ€™t part of a healthy diet. Learn more about what foods you can expect from our recipes.

๐Ÿ’ฌ Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!

23 comments

  1. 1
    Val
    August 4 2016
    I like to put my dressing in first then layer the protein and end with the greens on the very top so they do not get soggy in the dressing. When you are ready to eat, you just shake the jar to distribute the dressing.
  2. 2
    Rachel
    August 4 2016
    I do the same thing, Val. Yum!
  3. 3
    Alison
    September 26 2016
    Are we allowed to use vinegar please?
  4. 4
    Peter Biรถrck Team Diet Doctor
    September 27 2016
    Hi Alison!

    Yes, it's OK! ... as long as you don't drink it like water. ;)

    (But balsamic vinegar has a lot of carbs. )

  5. 5
    Cynthia
    September 30 2016
    Is italian dressing okay?
    Reply: #6
  6. 6
    Reply to comment #5 by Cynthia
    Kristin Berglund Team Diet Doctor
    October 3 2016

    Is italian dressing okay?

    Hi Cynthia!
    If you choose a sugar-free version and the rest of the ingredients look good, it should work just fine.
    Good luck!

  7. 7
    Brandi
    October 4 2016
    Anyone know where good containers can be bought for this?
    Thanks!
  8. 8
    Agnes
    October 23 2016
    Mason jars with separated seal lids are terrific, and they come in all sizes. You can get very small jars for mayo and dressing as well. Main thing is they should be glass. I add 1-2 T apple cider vinegar to olive oil, or straight home-made mayo (oil and vinegar can go in bottom, but mayo and protein should be kept separate if not chilled).
  9. 9
    Jennifer
    June 9 2017
    Thank you for an amazing and simple recipe!! Delicious!!
  10. 10
    Faye Seifarth
    July 19 2017
    Can I use vinegar and oil for dressing
  11. 11
    Iris
    July 21 2018
    is air fry chicken wings keto friendly?
  12. 12
    Nicole Sullivan
    July 30 2018
    What kind of dressing can I use ? Iโ€™m new to this . Is like ranch or anything like that ok ?
  13. 1 comment removed
  14. 14
    Linda Sanford
    February 13 2019
    Try avocado ranch. It's really good. Homemade of course..
  15. 15
    Dave Sutton
    April 2 2019
    I am confused the ingredients are not the same as those used in the method? Can anyone clarify for me...
    Reply: #16
  16. 16
    Reply to comment #15 by Dave Sutton
    Kristin Parker Team Diet Doctor
    April 3 2019

    I am confused the ingredients are not the same as those used in the method? Can anyone clarify for me...

    These are suggestions and you can customize the specific ingredients according to your preference.

  17. 17
    Connie
    June 19 2019
    Can I make this in advance, like 5 jars for the week
    Reply: #18
  18. 18
    Reply to comment #17 by Connie
    Kristin Parker Team Diet Doctor
    June 20 2019

    Can I make this in advance, like 5 jars for the week

    Yes, you can prep for the week. I would recommend keeping the dressing separate until you're ready to eat.

  19. 19
    Ray
    July 10 2019
    Correct me if I'm around and sorry, I'm nitpicking... but the nutrion count doesn't seem to be correct. It says:
    Fat: 62 % (55 g)
    Protein: 36 % (71 g)
    If there is 55gr of fat at 62%, then the 71gr of protein should have a higher % number then the 62% of fat.
    I haven't done my own math yet so I wouldn't know the correct numbers.
    Either way, thanks for the recipe!
    Reply: #20
  20. 20
    Reply to comment #19 by Ray
    Kristin Parker Team Diet Doctor
    July 11 2019

    Correct me if I'm around and sorry, I'm nitpicking... but the nutrion count doesn't seem to be correct. It says:
    Fat: 62 % (55 g)
    Protein: 36 % (71 g)
    If there is 55gr of fat at 62%, then the 71gr of protein should have a higher % number then the 62% of fat.
    I haven't done my own math yet so I wouldn't know the correct numbers.
    Either way, thanks for the recipe!

    There are 9 calories for every gram of fat compared to 4 calories for every gram of carbohydrate or protein. Therefore, even if your grams of fat and protein are exactly equal, the percentage of calories from fat will automatically be higher.
    https://www.nal.usda.gov/fnic/how-many-calories-are-one-gram-fat-carb...

  21. 21
    Ava DeLorenzo
    September 26 2019
    Salad in a Jar. The ingredient list needs to be corrected. It states 4oz smoked salmon OR rotisserie chicken. Then the protein states 75g. I knew this couldnโ€™t be correct. TIP states โ€œwe choose to top salad with salmon AND chicken. 75g of protein is surely too much for one person. Suggest you straighten this recipe out . Will try making necessary ingredient and nutrition adjustments as it looks good (for one serving)
    Thanks.
  22. 22
    Andy
    January 10 2020
    What size jars would this be suitable for?
    Reply: #23
  23. 23
    Reply to comment #22 by Andy
    Andy
    January 14 2020

    What size jars would this be suitable for?

    Also, if substituted with tuna, wouldn't this lower the fat % compared to having salmon?

    Reply: #24
  24. 24
    Reply to comment #23 by Andy
    Kristin Parker Team Diet Doctor
    January 14 2020

    What size jars would this be suitable for?

    Also, if substituted with tuna, wouldn't this lower the fat % compared to having salmon?

    Most people have a fairly wide range of protein and fat intake where they will see success. If you are still hungry, you could add more fats.

Leave a reply

Reply to comment #0 by

Ratings

5
78%
4
22%
3
0%
2
0%
1
0%
4.8
1
2
3
4
5
18 Ratings

Ratings

5
78%
4
22%
3
0%
2
0%
1
0%
4.8
1
2
3
4
5
18 Ratings