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Ali Redmond
Active Time:10 minsTotal Time:10 minsServings:1
Active Time:10 mins
Active Time:
10 mins
Total Time:10 mins
Total Time:
Servings:1
Servings:
1
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Whether you pack lunch to bring to work or prepare lunch at home, you can’t go wrong with something convenient and nutritious. That’s whereHigh-Protein Mason Jar Saladscome into play. They’re easy to prep ahead and grab and go. Even if you’re at home all day, having a pre-prepped option can help ensure you eat a nutritionally well-rounded lunch and take away the stress of deciding what to make when lunchtime hunger strikes.
You can make a Mason jar salad using jars you probably already have in your kitchen (think empty pasta sauce or pickle jars). With a few veggies, dressing and a source of protein, you have a high-protein lunch that’s pre-portioned and ready to eat. Especially (but not exclusively) for people with diabetes, high-protein Mason jar salads cansupport balanced blood sugarsand prevent blood sugar spikes since they’re not high in carbs. Read on to learn our formula for a high-protein Mason jar salad, the best combos to try and nutrition tips.
How to Make a High-Protein Mason Jar Salad
Layer 1: Salad Dressing
Most of the flavor comes from the dressing, so pick one you love! We recommend adding it first to prevent a soggy salad at lunchtime. For this formula, you’ll need 2 tablespoons.
Salad dressing options are infinite, but thinner dressings like vinaigrettes tend to mix in better than creamy ones like ranch when you shake it up. Plus,oil is a source of heart-healthy fats, which are an important part of a balanced diet. The fat from the dressing also helps your body absorb fat-soluble vitamins A, D, E and K that may be present in the other ingredients you include.
13 Healthy Homemade Salad Dressings Made with Olive Oil
Layer 2: Vegetables
Next, it’s time topack on the veggies. The greens will come last, so for this layer we’re talking about veggies like cucumbers, tomatoes, radishes, broccoli, carrots, onions, peas and peppers. These veggies should be heartier ones that can withstand a few hours or a couple of days sitting in dressing without wilting. This layer adds lots of fiber, antioxidants, vitamins and minerals. For this layer you’ll need about ¾ cup chopped veggies.
Layer 3: Protein
Since we’re focusing on high-protein Mason jar salads, this layer is super important! Layer onyour favorite source(s) of protein. Some plant-based ideas include beans, nuts, seeds, tofu and edamame. Animal sources of protein you could add include hard-boiled eggs, cheese, chicken and shrimp. This protein layer will help you feel full and provide energy without spiking your blood sugars. Aim for another ¾ cup, or about 3 ounces of protein here too.
10 Healthy Proteins for Salads That Add Staying Power
Layer 4: Greens
Finally, top it off with some greens. The greens come last since they’re most likely to get soggy if left sitting in salad dressing. You could add kale, spinach, romaine, arugula, spring mix or any other greens you love to complete the Mason jar salad. Add about 1 cup of your favorite greens to top off your salad.
The Best Lettuces & Greens to Add to Your Salad Bowl
Best Combos to Try
The options are endless when it comes to high-protein Mason jar salads, but here are four ideas to get you started that fitour Diabetes Appropriate nutrition parameters:
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
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Nutrition Notes
Cook Mode(Keep screen awake)Ingredients½cupextra-virgin olive oil½cupbalsamic vinegar¼cupchoppedshallot1tablespoonDijon mustard1teaspoonItalian seasoning½teaspoonsalt½teaspoonground pepper¼cupshredded carrot¼cupslicedradishes¼cupslicedcucumber2hard-boiled large eggs, halved¼cupnonfat shredded Cheddar cheese1cupmixed salad greens
Cook Mode(Keep screen awake)
Ingredients
½cupextra-virgin olive oil
½cupbalsamic vinegar
¼cupchoppedshallot
1tablespoonDijon mustard
1teaspoonItalian seasoning
½teaspoonsalt
½teaspoonground pepper
¼cupshredded carrot
¼cupslicedradishes
¼cupslicedcucumber
2hard-boiled large eggs, halved
¼cupnonfat shredded Cheddar cheese
1cupmixed salad greens
DirectionsWhisk ½ cup each oil and vinegar, ¼ cup shallot, 1 tablespoon mustard, 1 teaspoon Italian seasoning and ½ teaspoon each salt and pepper together in a large bowl. Pour 2 tablespoons of the vinaigrette into a 1-quart mason jar. (Reserve the remaining dressing for another use.)Ali RedmondAdd ¼ cup each carrot, radishes and cucumber, 2 halved eggs and ¼ cup Cheddar to the jar. Top with 1 cup spring mix. Cover and refrigerate for up to 3 days. When ready to eat, shake the jar until the vinaigrette is evenly distributed.Ali RedmondTo make aheadMake salad dressing (Step 1); cover and refrigerate for up to 5 days. Refrigerate assembled salad for up to 3 days.Nutrition InformationServing Size: 1 jarCalories 373, Fat 25g, Saturated Fat 5g, Cholesterol 378mg, Carbohydrates 12g, Total Sugars 6g, Added Sugars 0g, Protein 24g, Fiber 3g, Sodium 671mg, Potassium 268mgFrequently Asked QuestionsA Mason jar salad is a convenient and nutritious meal that’s easy to prepare ahead of time. It contains vitamins, minerals, antioxidants, protein and fiber in a grab-and-go jar.A quart-size Mason jar is the best size to fit plenty of ingredients, have room to shake the salad up to mix in the dressing, and still easily take on the go. If you just want a side salad, a smaller jar will do. A bigger jar would also work well for a meal-size salad.A Mason jar salad can get soggy if you’re not intentional about the order in which you stack the ingredients or if you leave it in the fridge for too long. To prevent sogginess, put the dressing in first and then hearty veggies. Leave the greens for the top, so they don’t mix with the dressing until you’re ready to eat it. Eat within 3 days of preparation.If you vacuum-seal the mason jar, lettuce can stay fresh in a Mason jar up to a week. Otherwise, enjoy it within 3 days.We don’t typically call for nonfat cheese, but we created the salads in this formula to fit ourdiabetes-appropriate nutrition parameter. In order to get a diabetes-appropriate tag, recipes are not only mindful of calories, carbohydrates and sodium, but also limit saturated fat. You can use regular or reduced-fat cheese if you prefer, but the nutrition information will be different than listed.EatingWell.com, July 2024
Directions
Whisk ½ cup each oil and vinegar, ¼ cup shallot, 1 tablespoon mustard, 1 teaspoon Italian seasoning and ½ teaspoon each salt and pepper together in a large bowl. Pour 2 tablespoons of the vinaigrette into a 1-quart mason jar. (Reserve the remaining dressing for another use.)Ali RedmondAdd ¼ cup each carrot, radishes and cucumber, 2 halved eggs and ¼ cup Cheddar to the jar. Top with 1 cup spring mix. Cover and refrigerate for up to 3 days. When ready to eat, shake the jar until the vinaigrette is evenly distributed.Ali RedmondTo make aheadMake salad dressing (Step 1); cover and refrigerate for up to 5 days. Refrigerate assembled salad for up to 3 days.Nutrition InformationServing Size: 1 jarCalories 373, Fat 25g, Saturated Fat 5g, Cholesterol 378mg, Carbohydrates 12g, Total Sugars 6g, Added Sugars 0g, Protein 24g, Fiber 3g, Sodium 671mg, Potassium 268mgFrequently Asked QuestionsA Mason jar salad is a convenient and nutritious meal that’s easy to prepare ahead of time. It contains vitamins, minerals, antioxidants, protein and fiber in a grab-and-go jar.A quart-size Mason jar is the best size to fit plenty of ingredients, have room to shake the salad up to mix in the dressing, and still easily take on the go. If you just want a side salad, a smaller jar will do. A bigger jar would also work well for a meal-size salad.A Mason jar salad can get soggy if you’re not intentional about the order in which you stack the ingredients or if you leave it in the fridge for too long. To prevent sogginess, put the dressing in first and then hearty veggies. Leave the greens for the top, so they don’t mix with the dressing until you’re ready to eat it. Eat within 3 days of preparation.If you vacuum-seal the mason jar, lettuce can stay fresh in a Mason jar up to a week. Otherwise, enjoy it within 3 days.We don’t typically call for nonfat cheese, but we created the salads in this formula to fit ourdiabetes-appropriate nutrition parameter. In order to get a diabetes-appropriate tag, recipes are not only mindful of calories, carbohydrates and sodium, but also limit saturated fat. You can use regular or reduced-fat cheese if you prefer, but the nutrition information will be different than listed.
Whisk ½ cup each oil and vinegar, ¼ cup shallot, 1 tablespoon mustard, 1 teaspoon Italian seasoning and ½ teaspoon each salt and pepper together in a large bowl. Pour 2 tablespoons of the vinaigrette into a 1-quart mason jar. (Reserve the remaining dressing for another use.)
Add ¼ cup each carrot, radishes and cucumber, 2 halved eggs and ¼ cup Cheddar to the jar. Top with 1 cup spring mix. Cover and refrigerate for up to 3 days. When ready to eat, shake the jar until the vinaigrette is evenly distributed.
To make aheadMake salad dressing (Step 1); cover and refrigerate for up to 5 days. Refrigerate assembled salad for up to 3 days.
To make ahead
Make salad dressing (Step 1); cover and refrigerate for up to 5 days. Refrigerate assembled salad for up to 3 days.
Nutrition InformationServing Size: 1 jarCalories 373, Fat 25g, Saturated Fat 5g, Cholesterol 378mg, Carbohydrates 12g, Total Sugars 6g, Added Sugars 0g, Protein 24g, Fiber 3g, Sodium 671mg, Potassium 268mg
Nutrition Information
Serving Size: 1 jarCalories 373, Fat 25g, Saturated Fat 5g, Cholesterol 378mg, Carbohydrates 12g, Total Sugars 6g, Added Sugars 0g, Protein 24g, Fiber 3g, Sodium 671mg, Potassium 268mg
Serving Size: 1 jar
Calories 373, Fat 25g, Saturated Fat 5g, Cholesterol 378mg, Carbohydrates 12g, Total Sugars 6g, Added Sugars 0g, Protein 24g, Fiber 3g, Sodium 671mg, Potassium 268mg
Frequently Asked QuestionsA Mason jar salad is a convenient and nutritious meal that’s easy to prepare ahead of time. It contains vitamins, minerals, antioxidants, protein and fiber in a grab-and-go jar.A quart-size Mason jar is the best size to fit plenty of ingredients, have room to shake the salad up to mix in the dressing, and still easily take on the go. If you just want a side salad, a smaller jar will do. A bigger jar would also work well for a meal-size salad.A Mason jar salad can get soggy if you’re not intentional about the order in which you stack the ingredients or if you leave it in the fridge for too long. To prevent sogginess, put the dressing in first and then hearty veggies. Leave the greens for the top, so they don’t mix with the dressing until you’re ready to eat it. Eat within 3 days of preparation.If you vacuum-seal the mason jar, lettuce can stay fresh in a Mason jar up to a week. Otherwise, enjoy it within 3 days.We don’t typically call for nonfat cheese, but we created the salads in this formula to fit ourdiabetes-appropriate nutrition parameter. In order to get a diabetes-appropriate tag, recipes are not only mindful of calories, carbohydrates and sodium, but also limit saturated fat. You can use regular or reduced-fat cheese if you prefer, but the nutrition information will be different than listed.
Frequently Asked Questions
A Mason jar salad is a convenient and nutritious meal that’s easy to prepare ahead of time. It contains vitamins, minerals, antioxidants, protein and fiber in a grab-and-go jar.
A quart-size Mason jar is the best size to fit plenty of ingredients, have room to shake the salad up to mix in the dressing, and still easily take on the go. If you just want a side salad, a smaller jar will do. A bigger jar would also work well for a meal-size salad.
A Mason jar salad can get soggy if you’re not intentional about the order in which you stack the ingredients or if you leave it in the fridge for too long. To prevent sogginess, put the dressing in first and then hearty veggies. Leave the greens for the top, so they don’t mix with the dressing until you’re ready to eat it. Eat within 3 days of preparation.
If you vacuum-seal the mason jar, lettuce can stay fresh in a Mason jar up to a week. Otherwise, enjoy it within 3 days.
We don’t typically call for nonfat cheese, but we created the salads in this formula to fit ourdiabetes-appropriate nutrition parameter. In order to get a diabetes-appropriate tag, recipes are not only mindful of calories, carbohydrates and sodium, but also limit saturated fat. You can use regular or reduced-fat cheese if you prefer, but the nutrition information will be different than listed.
EatingWell.com, July 2024
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SourcesEatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.American Diabetes Association.Fats.Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases.Nutrients. 2021;13(2):519. doi:10.3390/nu13020519American Diabetes Association.Diabetes Superstar Foods: Taking Charge of Your Health Through Food.
Sources
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.American Diabetes Association.Fats.Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases.Nutrients. 2021;13(2):519. doi:10.3390/nu13020519American Diabetes Association.Diabetes Superstar Foods: Taking Charge of Your Health Through Food.
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.
American Diabetes Association.Fats.Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases.Nutrients. 2021;13(2):519. doi:10.3390/nu13020519American Diabetes Association.Diabetes Superstar Foods: Taking Charge of Your Health Through Food.
American Diabetes Association.Fats.
Mullins AP, Arjmandi BH.Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases.Nutrients. 2021;13(2):519. doi:10.3390/nu13020519
American Diabetes Association.Diabetes Superstar Foods: Taking Charge of Your Health Through Food.
