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If you’re looking for lunch salad ideas, this quick and easy mason jar meal prep salad is the best! Inspired by a heart-healthy diet plan, including wholesome quinoa, canned salmon, and colourful veggies. A tangy lemon and olive oil dressing seals the deal!
This recipe was sponsored by The Marine Stewardship Council (MSC). All opinions conveyed herein are unequivocally my own.
Securing freshness is the key! By strategically layering the lemon dressing at the bottom of the jar, it’s guaranteed that your vibrant power salad stays crisp and delicious until the moment you dig in. No more worries about wilting—just like my favourite vegan versions: Mediterranean Quinoa Chickpea Salad and Moroccan-Inspired Oven Roasted Vegetables Salad.
As a dietitian, whipping up salads that scream taste excitement and nutritional wizardry is important to me. Because let’s face it, our plates (or should I say mason jars) deserve that extra kick and a burst of goodness.
Nutrition highlights
This salad packs a nutritional punch! Here’s why:
- Omega-3 Richness: Thanks to salmon, it’s a great source of heart-healthy omega-3s.
- Protein Duo: Quinoa and salmon team up to provide a satisfying and protein-rich work lunch.
- Antioxidant Boost: Vibrant red peppers, lemon and spinach bring a burst of antioxidants, supporting overall health.
Craving more salmon goodness? Try my go-to Tandoori Salmon Fish Tikka—it’s seriously lip-smacking! Or opt for the 20-minute Lemon Pepper Salmon that pairs perfectly with anything!
Ingredients
Salad dressing:
- Extra virgin olive oil
- Freshly squeezed orange juice
- Freshly squeezed lemon juice
- Sea salt
- Black pepper
- Freshly crushed garlic
- Dijon mustard
Mason jar salad
- Cooked quinoa
- Red bell peppers
- Canned salmon
- Spinach
How to make it
This visual guide makes assembling your salad a breeze!
Spread the cooked quinoa evenly on a large plate, ensuring a single layer to prevent clumping. This not only facilitates quicker cooling but also maintains the individual grains for a perfect texture in your salad.
When it’s time to eat, simply pour the contents of the mason jar onto a plate. Watch as the vibrant layers of peppers, quinoa, canned salmon, and spinach beautifully unfold. Enjoy!
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Food safe storage
To ensure optimal freshness and safety for this salad, store the assembled jar salads in the refrigerator with the lids securely sealed. Keep them at a consistent temperature of 35°F. Additionally, you could place a layer of paper towel or a moisture-absorbing pad at the top of each jar (under the lid) to help control excess moisture and maintain the crispness of the spinach leaves. Enjoy within three days.
Substitution do
No quinoa on hand? Feel free to replace it with couscous or farro for a delightful variation in texture and taste.
Diabetes diet advice
With a protein boost from the salmon and fibre-packed quinoa, this cold lunch salad contributes towards steady blood sugar levels, making it an excellent choice for folks managing diabetes.
If you give this recipe a try as part of your weekly salad meal prep, I’d love to hear your thoughts; rate it, drop a comment, and share your delicious creations on Instagram tagging me @DesiliciousRD
Get the Recipe:
20-Minute Salmon Quinoa Meal Prep Salad
Ingredients
Dressing
- ½ cup olive oil, extra virgin
- ⅓ cup orange juice, freshly squeezed
- ¼ cup lemon juice, freshly squeezed
- ¼ tsp salt, sea salt
- 1/2 tsp black pepper, coarse
- 4 garlic, cloves, medium, crushed
- 1 tbsp mustard
Salad
- 1 cup quinoa, washed thoroughly, cooked according to packet instructions
- 2 bell peppers, red, washed and cut into small cubes, Benefits of raw peppers
- 2 cans salmon, drained, skin removed, mashed
- 5 cups spinach, fresh
Equipment
- 5 glass mason jars 400 mL
Instructions
Dressing
- Combine the oil, orange and lemon juices, salt, pepper, garlic and mustard. Whisk until well mixed. Set aside.
Salad
- In a medium saucepan add water and quinoa. Bring to a boil, then reduce to medium heat, cover with a lid and simmer for 10-12 minutes. Quinoa should absorb all the liquid. Allow to cool, fluff with a fork and set aside.
- Divide the dressing among 5 glass mason jars. Evenly distribute the remaining ingredients into each of the 5 jars, layering one ingredient at a time. Begin with the peppers, followed by quinoa, salmon, and spinach.
- Seal the jars with lids and refrigerate. Enjoy within 3 days.
Notes
Food safe storage
- To ensure optimal freshness and safety for this salad, store the assembled jar salads in the refrigerator with the lids securely sealed. Keep them at a consistent temperature of 35°F. Additionally, you could place a layer of paper towel or a moisture-absorbing pad at the top of each jar (under the lid) to help control excess moisture and maintain the crispness of the spinach leaves. Enjoy within 3 days.
Quinoa tip
- Spread the cooked quinoa evenly on a large plate, ensuring a single layer to prevent clumping. This not only facilitates quicker cooling but also maintains the individual grains for a perfect texture in your salad.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
