August 5, 2014 | Home >Healthy Kids > Teen >Salad Jars {Teen Lunch Solutions}
Salad Jars {Teen Lunch Solutions}
August 5, 2014 | Home >Healthy Kids > Teen >Salad Jars {Teen Lunch Solutions}

Salad Jars {Teen Lunch Solutions}

Healthy eating comes down to being prepared!  Prep these salad jars on Sunday, and eat them all week!

Hi! I’m Hadassah! I am a rising high school senior and I live in Maryland with my parents and three siblings.  In school, my favorite subjects are American Sign Language and math. In my spare time, I enjoy running, basketball, tennis and cooking.  My love of cooking began when I was 8 years old; my favorite recipe to make is gnocchi from scratch with an Alfredo sauce. I am so excited to be a part of the team and to be blogging about cooking and nutrition for Super Healthy Kids!

Salad Jars. Be prepared! We love this simple way to have a healthy lunch ready to eat, any time!

Greens are a super food that is important to start including in your families’ meals every single day!

Whole romaine lettuce leaves can serve as the base for an appetizer, as well as add some crunch to a sandwich or be made into a salad. Spinach can be made into a quiche, a salad or even a shake. Therefore the possibilities are endless.  Leafy greens are not just versatile, they are also very healthy.

Spinach, Kale and salad greens all contain vitamins A, B, C, E, and K.  They have fiber which helps regulate the digestive system, they contain antioxidants that help prevent cancer, and they supply folate which is not only good for your heart, but also helps to prevent birth defects.  The vitamin K found in leafy greens protects your bones.  Leafy greens also contain iron and calcium.  A simple reason to eat more lettuce is that a salad will fill you up without all the calories, carbohydrates and fats that many other foods contain.  The health benefits go on and on! source 1, source 2.

So whether you have always loved salads, or are starting to eat them for the first time, this recipe for salad in a jar is a great way to take your salads to go. Another great thing about salads in a jar is that you can involve your kids in making them too – and kids are more likely to eat veggies when they choose them!  To involve them, you can lay out a variety of dressings, cut up vegetables and proteins along with lettuce and have them choose their favorites to put in their salads.

When you start to get bored, change up the vegetables or the shape in which you cut them. Cut your peppers into rings instead of slices. Let your kids cut shapes out of thinly sliced cucumbers using cookie cutters.  Make sure to change lettuce and vegetable types every so often to keep the salads exciting.

Salad Jars. Be prepared! We love this simple way to have a healthy lunch ready to eat, any time!

The assembly instructions are simple, but a great way to involve the kids:

  • Step 1: Pour in dressing
  • Step 2: Choose vegetables and add them to your jar. The heavier/harder vegetables (carrots, peppers, broccoli etc.) should go in first.
  • Step 3: If you want to add a protein like chicken or fish, add them after the vegetables
  • Step 4: Add your leafy greens and seal tightly
  • Step 5: To maximize freshness, I like to take any “toppings” (nuts, raisins, croutons) in a bag with me and add them to my salad when I am ready to eat it.
  • I have found that putting the dressing at the bottom only works well in mason jars, but you can also use regular containers and bring the dressing in a separate, small container.
  • Turn the jar over approximately five minutes before you are ready to eat  to allow the  dressing can mix in. Enjoy!

 (Print)Salad Jars. Be prepared! We love this simple way to have a healthy lunch ready to eat, any time!

Some of my favorite combinations include:

  • Romaine lettuce, grilled or broiled  chicken, cucumber, red cabbage, slivered almonds, scallions, red peppers, Caesar dressing
  • Mixed greens, chickpeas, red pepper,  red cabbage, feta cheese, avocado, hearts of palm, pecans, Italian dressing
  • Romaine lettuce, tuna (canned or fresh) cucumber, green olives , peas,  tomatoes, red  onions, cheddar cheese, croutons, walnuts, as well as Italian dressing


Salad Jars. Be prepared! We love this simple way to have a healthy lunch ready to eat, any time!

The three below, from left to right include:

  • Spinach Salad= Strawberries, blueberries, spinach, feta cheese, sliced almonds and poppyseed dressing! (FAVORITE!)
  • Vegetable Salad: Cherry tomatoes, peppers, green leaf lettuce, cheese, croutons, and ranch.
  • Taco Salad: Black beans, shredded lettuce, tomatoes, cheese, green leaf lettuce, tortilla chips and ranch.
Salad Jars. Be prepared! We love this simple way to have a healthy lunch ready to eat, any time!

What combinations do you like?

FOOD - Salad Jars. Be prepared! We love this simple way to have a healthy lunch ready to eat, any time!
written by
Amy Roskelley

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Missy Thomson says:

How many days in advance can these be made? If I made some on Sunday night, when would they need to be eaten by? THANKS!

Toni says:

Do you airtight seal the jars? If so, what do you use to accomplish this task?

Stephanie says:

Toni–NO, you never want to air-tite seal these. Veggies need air! Plus, if you add things like beans, they give off gasses of their own, which can burst the jar if you try to make it air-tight. A mason jar lid and band is fine, but keep them lightly covered in the fridge, and then screw them down tight enough so the dressing won’t leak out when you take it with you.

Pam Francis says:

I have the same question as Missy~

Amy says:

@Missy and @Pam- I only keep them about 4 days, no longer. If you have the lettuce on the top, it helps to stay fresher. The lettuce on the bottom gets wilted and gross.
@Toni, I just use the mason jar lid, so it is air tight.

Jan says:

I am told by my friends who have food saver machines with the vacuum hose attachment that if you vacuum seal the jars they will last as long as 3 weeks, stored in the fridge. I have not personally tried this, so I can’t guarantee it… but it’s worth a shot!

amy says:

Hi I have experimented with jar salads and I found that by putting your proteins in between your dressing and lettuce help to keep it fresh. From bottom to top: dressing, protein, greens and other dry veggies. It stays good for about a week if stored/ layered correctly and sealed.

Jan says:

So good to know! THANKS!!!!!

amy says:

Also be sure to search up expiration dates for cooked protein. Meats usually don’t last more then 3 days after cooked.

Jennifer says:

My daughter’s school doesn’t allow glass containers at lunch (for safety reasons) – any suggestions for an alternative way to package these?

I’m so surprised Jennifer! There are so many new, super strong and durable glass containers!
Anyway, yes, I would send it in any tupperware. We send salads to school all the time in regular lunch boxes.

lauren says:

How do you”seal” the jars?

Kathy says:

Thank you for fun idea’s to help mix it up a little.

Barb says:

I’m not sure if I missed it or what, but do you have to refrigerate these ??

Yes Barb- store this in the fridge!

Tracy Wilson says:

Would these do well if they were made and stored in the round, tall, plastic ziplock containers?

Yes Tracy, you could totally do that! any container will do.

Kim says:

Do you eat them out of the jar or pour it into a bowl?

You can do either Kim- Mostly, people just leave enough space to shake it up and eat from the jar.

Sarah says:

Where is a good place to get some jars from? (In Perth. Aus)

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