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Easy and Healthy Lunch Idea: Salad in a Jar


As a part of the “Get Fit with Me” Series with Nour Kaiss (Founder of Souqina App), we are sharing another healthy recipe this week!

Nour was looking for a lunch idea that is healthy but also simple and something she can make ahead. Like many people, Nour has a busy schedule and doesn’t always have time to prepare lunch everyday. The solution? Salad in a jar.

A salad in a jar is exactly like it sounds. This is far from your basic salad…it is a mixture of delicious ingredients to provide you with a filling lunch. In order to get the most out of your lunch, you want to make sure you are getting a good amount of protein, carbohydrates, and fat.

This salad in a jar is:

  • High in plant based protein

  • High in fibre

  • Good source of complex, whole grain carbohydrates

  • High in Folate, Vitamin C, K, and B vitamins

This recipe is an excellent source of plant based protein, as most of the protein in this recipe comes from the quinoa and chickpeas. Protein is essential for the growth and repair of all of muscles in the body. This salad in a jar is a great source of complex, whole grain carbs, which comes from the quinoa.  Complex carbohydrates provide fibre and are important for regulating your blood sugar levels and giving you energy throughout the day.

I am all about preparing my meals ahead of time, which is why I love this salad in a jar SO much. If you are looking for a delicious, easy, and healthy recipe, watch the video below. Keep scrolling for the recipe at the bottom.

Salad in a Jar

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Servings 3
Calories 397 kcal


Salad dressing

  • 2 Tbsp olive oil
  • 2 Tbsp white vinegar
  • ¼ tsp dried basil
  • pinch of black pepper


  • 1 red pepper chopped
  • 1 carrot chopped
  • 1 small cucumber chopped
  • ½ cup of broccoli chopped
  • 1 can chickpeas rinsed and drained
  • 3 Tbsp feta cheese crumbled
  • 1.5 cup cooked quinoa
  • 1 cup spinach


  • In a small bowl, combine olive oil, lemon juice, dried basil, and black pepper in a bowl. Whisk until well combined.
  • Use 3 large mason jars to layer your salad and divide ingredients evenly in the following order:
    Layer 1: Salad dressing
    Layer 2: red pepper, carrots, cucumber, broccoli
    Layer 3: chickpeas
    Layer 4: feta cheese
    Layer 5: quinoa
    Layer 6: spinach
  • Cover mason jars with lids and store in refrigerator until ready to eat. Good for up to 1 week.


If you make this recipe, be sure to tag me on Instagram and on Twitter @NutritionbyNaz


Calories: 397kcalCarbohydrates: 51gProtein: 14gFat: 15gMonounsaturated Fat: 10gFiber: 11g
Course: Breakfast, Lunch/Dinner, Salad
Cuisine: American Inspired
Keywords: salad in a jar
©The Healthy Muslims. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Did you make this recipe?Leave a comment below to let us know how it was!

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