Jarred Greek Goddess Salad Healthy Lunch on the Go
- Jarred Greek Goddess Salad: Healthy Lunch on the Go
- Ingredients & Equipment for the Perfect Jarred Greek Goddess Salad in a Jar Healthy
- Prep Like a Pro for Your Salad in a Jar Healthy
- Building Your Lunchtime Masterpiece Step-by-Step
- Salad in a Jar Healthy : Pro Tips for the Win
- Recipe Notes for Your Jarred Greek Goddess Salad: Healthy Lunch on the Go
- Frequently Asked Questions
- 📝 Recipe Card
Jarred Greek Goddess Salad: Healthy Lunch on the Go
Ever get that mid-week slump? Honestly, same! But what if I told you there's a way to inject some sunshine into your lunch break? Enter: the salad in a jar healthy option that's about to revolutionise your meal prep.
It's packed with flavour and goodness.
This isn't just any salad. It's a Jarred Greek Goddess Salad . Think sunshine in a jar, inspired by the vibrant flavours of the Mediterranean! We're talking feta, olives, and a zingy dressing.
Origin and Time
The idea comes from a need for healthy, portable meals. This recipe is incredibly easy and takes about 20 minutes. It makes four servings, perfect for a week of lunches.
Why You'll Love It
It's packed with protein and fibre, so you feel fuller for longer. Make this ahead of time, grab it and go! It's special because of the way it's layered, stopping things from getting soggy.
Let's Talk Ingredients
Okay, cheerio! Let's get these ingredients sorted, shall we?
- Greek Goddess Dressing: Olive oil, red wine vinegar, lemon juice, garlic, oregano, Dijon mustard, salt, and pepper.
- Salad: Cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and mixed greens.
You can find these in any supermarket and they are relatively cheap.
Jarred Salad Recipes are trending
Right, so salad in a jar meal prep is a game changer . Let me tell you, I was sceptical at first.
But honestly, the convenience is unreal. Plus, it looks proper fancy in the fridge, doesn't it?
Easy to make-ahead
Honestly, prepping these make-ahead salads on a Sunday has saved me so many times when I was working. No more sad desk lunches.
We're all after some healthy lunch ideas for work . The ingredients are so easy to find and the jar itself is super easy to carry and re-use.
A Healthy Lunch Option
This mason jar salad healthy recipe is so versatile. I love adding grilled chicken or halloumi for an extra protein boost.
Feel free to chuck in whatever veggies you have lurking in the fridge, too. You know, easy healthy jar salads are the way forward! They look great and taste even better.
Plus it keeps you healthy .
Tips and Tricks
The biggest thing? Layer it properly. Dressing first! , Greens last. That way your lettuce doesn't get all sad and soggy.
Also, make sure everything is super dry before you layer it up. Nobody likes a watery salad.
Ingredients & Equipment for the Perfect Jarred Greek Goddess Salad in a Jar Healthy
Okay, cheerio! Let's get these sorted, shall we? We're diving into what you need to build your very own Jarred Greek Goddess Salad.
This healthy lunch idea for work is all about fresh, vibrant flavors. Plus, it's a fab way to do some meal prep salad recipes .
Main Ingredients: The Salad Stars
- Dressing:
- 3 tablespoons (45 ml) extra virgin olive oil. Splurge on the good stuff!
- 2 tablespoons (30 ml) red wine vinegar. Adds a tangy kick.
- 1 tablespoon (15 ml) lemon juice. Freshly squeezed is best.
- 1 clove garlic, minced.
- 1 teaspoon dried oregano.
- ½ teaspoon Dijon mustard.
- ¼ teaspoon salt.
- ¼ teaspoon black pepper.
- Salad:
- 1 cup (approximately 200g) cooked quinoa, cooled. Quality quinoa should be fluffy and slightly nutty.
- 1 cup (approximately 170g) chickpeas, rinsed and drained.
- 1 cup (approximately 150g) cherry tomatoes, halved.
- 1 cup (approximately 130g) cucumber, diced.
- ½ cup (approximately 75g) red onion, thinly sliced.
- ½ cup (approximately 60g) Kalamata olives, pitted and halved.
- 4 ounces (approximately 115g) feta cheese, crumbled. Real feta should be tangy and slightly salty.
- 4 cups (approximately 200g) mixed greens (romaine, spinach, arugula).
Seasoning Notes: Flavor Boosters
Oregano, garlic, and lemon are a classic Greek combo. Dijon mustard helps emulsify the dressing. Red pepper flakes can add a little heat.
Don't be scared to experiment with different herbs. Basil or mint would be lovely! For flavor enhancers I always use a lemon, but a lime works too!.
Equipment Needed: Keep it Simple
- 4 wide mouth mason jars (16-ounce or larger). Jarred salad recipes are super versatile.
- Small bowl
- Whisk
- Cutting board
- Knife
Honestly, easy healthy jar salads are a total game changer. No need for fancy gadgets! A fork works fine if you don't have a whisk, you know? Make sure you have a cutting board and knife.
That's the most important to have portable salad recipes.
Okay, cheerio! Let's dive into making our very own Jarred Greek Goddess Salad: Healthy Lunch on the Go . Honestly, once you get the hang of it, you'll be making these every week.
It's a fantastic way to have a healthy lunch ideas for work ready to go. I once forgot my lunch and ended up with a dodgy petrol station sandwich never again! So now, make-ahead salads are my best friends.
Prep Like a Pro for Your Salad in a Jar Healthy
Getting your "mise en place" sorted is half the battle. Chop all your veggies cherry tomatoes in half, cucumber diced, red onion sliced thinly.
This saves so much time later. Whisk together your dressing ingredients in a small bowl. And a pro tip, make sure those greens are bone dry! No one wants a soggy salad in a jar meal prep .
Building Your Lunchtime Masterpiece step-by-step
Alright, here's the fun bit! Grab your wide mouth mason jars.
- Drizzle the Dressing: Evenly distribute the dressing into the bottom of each jar. This creates a flavour base and keeps everything else from getting sad and soggy.
- Grain and Legume Power: Layer the 1 cup of cooked quinoa and 1 cup of chickpeas on top of the dressing. They're sturdy and won't mind a little soak.
- Veggie Fiesta: Next comes the 1 cup of cherry tomatoes, 1 cup of cucumber, ½ cup of red onion, and ½ cup of Kalamata olives.
- Feta Fantastic: Sprinkle the 4 ounces of crumbled feta cheese over the veggies.
- Green Goodness: Pack the 4 cups of mixed greens firmly on top. This keeps them fresh and crisp.
- Seal the Deal: Tightly seal the jars with lids. Pop them in the fridge.
- Shake it Up : When ready to eat, give that jar a good shake! Then devour it.
This is where the layered salad recipes magic happens.
Salad in a Jar Healthy : Pro Tips for the Win
Layering is crucial . Dressing at the bottom, greens at the top. Always! Also, don't overfill the jars. You need space to shake it all up.
This is a champion meal prep recipe, so make a few on Sunday and you're set for the week. The perfect portable salad recipes !
One thing to avoid? Using wet greens. It's a soggy salad disaster waiting to happen. Trust me, I've been there.
This recipe is also an easy healthy jar salads and can be kept in the fridge for 5 days .
So, there you have it! A delicious and healthy lunch ideas for work , sorted in a jar. Now, who's ready for a spot of tea and a chat about something else?
Recipe Notes for Your Jarred Greek Goddess Salad: Healthy Lunch on the Go
Okay, so you're about to embark on a salad in a jar healthy adventure! Honestly, this Jarred Greek Goddess Salad is more than just a pretty lunch.
It's a lifesaver for busy days. A few extra notes to make it absolutely perfect? Cheerio! Let's get started.
Plating and Presentation (If You Fancy)
Most of the time, I eat straight from the jar, no shame! But if you're feeling fancy, tip the layered salad into a bowl.
A sprinkle of extra feta and a lemon wedge makes it look like you spent ages. Serve with some crusty bread for mopping up that delicious dressing.
A refreshing glass of iced tea is just the ticket!
Storage Sorted
These mason jar salad healthy creations are amazing for meal prep. They'll keep in the fridge for up to 5 days , no worries! Just make sure the ingredients are dry when you layer them up.
And keep that dressing at the bottom to prevent soggy salad sadness.
Veggie Swaps
Want to mix it up a bit? Go for it!
- Vegan Delight: Ditch the feta or swap it for a vegan alternative. There are some cracking ones out there now!
- Seasonal Twist: Swap cherry tomatoes for sun-dried tomatoes in the winter. Cucumber can be replaced with grilled zucchini in the summer. Get creative with what's fresh and tasty.
Nutrition Nuggets
This salad in a jar healthy is packed with goodness! We're talking protein from the quinoa and chickpeas. Healthy fats from the olive oil and feta.
And loads of vitamins and fibre from all those veggies. Think of it as a delicious way to boost your energy levels.
One serving clocks in around 450 calories , with a whopping 20g of protein . It is a simple step toward healthy lunch ideas for work .
Honestly, give this salad in a jar meal prep a go. Once you’ve nailed the basic method, you can go wild with the ingredients. Have fun with it!
Frequently Asked Questions
Is a salad in a jar healthy? I've heard mixed things!
Absolutely! When done right, a salad in a jar healthy is a fantastic way to get a nutritious and balanced meal on the go. Focus on loading it with plenty of veggies, lean protein (like chickpeas or grilled chicken), and a light dressing.
Just be mindful of portion sizes and avoid overly sugary or processed ingredients, and you'll be laughing all the way to a healthier lunch.
What's the best way to layer a salad in a jar to stop it getting soggy?
Layering is absolutely key! Think of it like building a delicious tower. Start with the dressing at the bottom, followed by the heartier ingredients that won't mind a bit of marinade, like quinoa and chickpeas.
Then add your veggies like tomatoes and cucumbers, then feta, and finish with the leafy greens right at the top. This ensures the greens stay nice and crisp until you're ready to tuck in.
How long does salad in a jar last in the fridge? Can I really make them on Sunday for the whole week?
You certainly can! Salad in a jar healthy will typically last for up to 5 days in the fridge. The key is to ensure all the ingredients are dry before layering them in the jar. Any excess moisture is the enemy. Make sure to store the jars in the coldest part of your fridge for optimal freshness.
It’s a game changer for meal prep!
Can I adapt this recipe for different dietary needs, like making it vegan or gluten-free?
Definitely! Making this recipe vegan is as easy as swapping out the feta for a vegan alternative or simply omitting it. For a gluten-free version, ensure any grains used, like quinoa, are certified gluten-free. You could also use rice! Always double check the labels of your ingredients to be certain.
Get creative with those substitutions, darling!
Any tips for jazzing up my salad in a jar healthy recipe? I'm getting a bit bored of the same old thing.
Oh, there are loads of things you can do! Try experimenting with different dressings a lemon tahini dressing or a spicy peanut dressing would add a real kick. Roasted vegetables, like sweet potatoes or bell peppers, are also a great addition.
Don't be afraid to add some crunch with toasted nuts or seeds, or try swapping out the feta for goat cheese to mix things up a bit. The possibilities are endless!
Jarred Greek Goddess Salad Healthy Lunch On The
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 calories |
|---|---|
| Fat | 25g |
| Fiber | 10g |
