Title

Pinchin' Pennie$ in the Kitchen: Make Your Own Salads in a Jar: Recipe Ideas

(FN1887, Reviewed April 2023)
File
Publication File:
Summary

This handout provides recipes for making salads in a jar.

Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Other Authors

Ashley Gehl, Dietetic Intern, NDSU Extension (former)

Availability
Availability:
Web only
Publication Sections
Salads in a Jar
Photo Credit:
NDSU Photo

This handout provides recipes for making salads in a jar. For more information about creating your own salads in a jar, see “7 Steps to Making a Salad in a Jar” (FN1886) at www.ag.ndsu.edu/food (see “Food Preparation”).

  • Thoroughly rinse vegetables and/or fruit before cutting and adding to your salad. Water speeds spoilage/wilting of salads, so spin lettuce and vegetables in a salad spinner and/or pat dry with paper toweling.
  • Add the salad dressing of your choice, then the layers of tasty ingredients. Shake together when ready to eat.
  • Store salad in refrigerator at 40 F. For best quality, use within three to four days of preparation. If using meat, use salad within three days of preparation.

Key to abbreviations c. = cup • oz. = ounce • tsp. = teaspoon • Tbsp. = tablespoon • lb. = pounds • g = grams • mg = milligrams

To make each of these salads, layer the following ingredients in order (1 to 7) in a quart-size jar.

Salad Recipe

2 Tbsp.
dressing
1.

½ c.
vegetables
2.

½ c. fruit
(optional)
3.

½ c.
grains
4.

½ c.
protein
5.

1 c. leafy
greens
6.

1 Tbsp.
of each
topping
7.

Asian Salad
Asian Salad
Photo Credit:
NDSU Photo
Asian Salad

Per serving:
350 calories,
21 g fat,
16 g protein,
26 g carbohydrate,
5 g fiber and
310 mg sodium

Sesame ginger

Edamame (frozen, thawed); shredded carrots; chopped bell pepper

*vegetable mix totals ½ c.

Soba noodles, cooked
and
cooled

2 hard-cooked eggs, chopped

Cabbage

Sesame seeds, unsalted

Bar-b-que Chicken Salad
Bar-b-que Chicken Salad
Photo Credit:
NDSU Photo
Bar-b-que Chicken Salad

Per serving:
310 calories,
11 g fat,
24 g protein,
29 g carbohydrate,
3 g fiber and
190 mg sodium

BBQ ranch

Parsley-roasted potatoes; shredded carrots

*vegetable mix totals ½ c.

Pineapple (canned
or fresh)

Grilled or roasted chicken, chopped and
cooled

Romaine lettuce

Classic Caprese Salad
Classic Caprese Salad
Photo Credit:
NDSU Photo
Classic Caprese Salad

Per serving:
310 calories,
21 g fat,
12 g protein,
22 g carbohydrate,
2 g fiber and
400 mg sodium

Balsamic vinaigrette

Cherry tomatoes, chopped

Cooked whole-wheat penne pasta

Mozzarella cheese, shredded or sliced fresh

Spinach

Canned olives (rinsed
and drained)

Southwest Salad
Southwest Salad
Photo Credit:
NDSU Photo
Southwest Salad

Per serving:
400 calories,
12 g fat,
14 g protein,
58 g carbohydrate,
9 g fiber and
450 mg sodium

Avocado ranch

Cubed, roasted zucchini; corn (drained and rinsed if canned); cubed, roasted sweet potato

*vegetable mix totals ½ c.

Brown
rice, cooked
and
cooled

Black beans, canned (drained and
rinsed)

Spring mix

Cheddar cheese, shredded
NDSU Extension Logo

For more information about nutrition, food safety and health, visit this website:

www.ag.ndsu.edu/food