Recipes » Salads » Salad in a Jar
T. Colin Campbell Center for Nutrition Studies
Salad in a Jar Recipe


  • Splash of balsamic vinegar or fat-free dressing of your choice
  • Chickpeas or kidney beans
  • Red cabbage or baby kale
  • Romaine or red leaf lettuce
  • Red or green pepper
  • Corn
  • Baby cucumbers
  • Carrots
  • Celery
  • Tomatoes
  • Roasted or pickled beets
  • Mild pickled peppers
  • Baby spinach
  • Olives or tofu (optional)
  • Chopped walnuts or almonds (optional)
  • Raisins or dried cranberries (optional)


  • 1. Start with a clean 1-quart-size wide-mouth glass jar with a lid.
  • 2. Pour vinegar or dressing into the bottom of the jar. Layer the most sturdy salad ingredients into your jar 1st. Next, add layers of lettuces. Top your salad with the lightest and most delicate ingredients. Close jar tightly with lid.
  • 3. Keep jar refrigerated, or inside of an insulated bag until lunchtime.
  • 4. To serve, pour the entire salad into a large bowl. Or, if preferred, simply turn jar upside down, shake vigorously until dressing is evenly distributed, and enjoy salad directly from the jar.

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