Salad in a jar

Salad in a jar

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!

Salad in a jar

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. 30 g leafy greens
  • ½ ½ scallion, slicedscallions, sliced
  • 1 1 carrotcarrots
  • 1 1 avocadoavocados
  • 1 oz. 30 g red bell pepperred bell peppers
  • 1 oz. 30 g cherry tomatoes
  • 4 oz. 110 g smoked salmon or rotisserie chicken
  • ¼ cup 60 ml mayonnaise or olive oil

Instructions

Instructions are for 1 serving. Please modify as needed.

  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 gives a fresh crunch. Chopped broccoli or cauliflower also works great.

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20 comments

  1. Val
    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. Rachel
    I do the same thing, Val. Yum!
  3. Alison
    Are we allowed to use vinegar please?
  4. Peter Biörck Team Diet Doctor
    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. Cynthia
    Is italian dressing okay?
    Reply: #6
  6. Kristin Berglund Team Diet Doctor

    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. Brandi
    Anyone know where good containers can be bought for this?
    Thanks!
  8. Agnes
    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. Jennifer
    Thank you for an amazing and simple recipe!! Delicious!!
  10. Faye Seifarth
    Can I use vinegar and oil for dressing
  11. Iris
    is air fry chicken wings keto friendly?
  12. Nicole Sullivan
    What kind of dressing can I use ? I’m new to this . Is like ranch or anything like that ok ?
  13. 1 comment removed
  14. Linda Sanford
    Try avocado ranch. It's really good. Homemade of course..
  15. Dave Sutton
    I am confused the ingredients are not the same as those used in the method? Can anyone clarify for me...
    Reply: #16
  16. Kristin Parker Team Diet Doctor

    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. Connie
    Can I make this in advance, like 5 jars for the week
    Reply: #18
  18. Kristin Parker Team Diet Doctor

    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. Ray
    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. Kristin Parker Team Diet Doctor

    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. Ava DeLorenzo
    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 couldn’t be correct. TIP states “we 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.

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