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!

A perspective image of five colourful layered mason jar salads with peppers, quinoa, canned salmon, and spinach leaves on top, creating a vibrant salad.
Discover the convenience and freshness of salads in a jar—a game-changer in your weekly meal prep routine.

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.
A close up image of a colourful layered mason jar salad with peppers, quinoa, canned salmon, and spinach leaves on top, creating a vibrant salad.

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:

Salad dressing ingredients on a white backgorund: oil, lemon, orange, lemon, mustard, salt, pepper and garlic.
  • 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!

A saucepan with quinoa submerged in water.
Step 1: Prepare Quinoa – Rinse quinoa in cold water to remove bitterness. Follow packet instructions to cook quinoa. Once cooked, set aside to cool completely.
A chopping board with chopped red and yellow peppers.
Step 2: Cut peppers into small chunks and set aside. Freshness matters; choose any colour you prefer or a mix for variety.

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.

Five empty mason jars and lids leaning against a white background.
Gather clean and dry 400 mL mason jars with lids.
A bowl filled to the rim with canned salmon with skin.
Step 3: Drain canned salmon and mash gently with a fork, ensuring all small bones are crushed. You could also remove the bones if you prefer.
Five mason jars with dressing leaning against a white background.
Step 4: Make salad dressing by whisking together the dressing ingredients. Divide the dressing among the five jars.
Five mason jars filled with dressing, peppers and quinoa leaning against a white background.
Step 5: Layer the ingredients: start with bell peppers, followed by the cooled quinoa.
Five mason jars filled with dressing, peppers, quinoa and salmon leaning against a white background.
Then add mashed salmon.
Vibrant mason jar salads layered with veggies, salmon, and greens.
And finish with fresh spinach. Seal the jars tightly and refrigerate.

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.

A colourful layered mason jar salad with peppers, quinoa, canned salmon, and spinach leaves on top, with a fork leaning on the jar.

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.

A colourful layered mason jar salad with peppers, quinoa, canned salmon, and spinach leaves on top, creating a vibrant salad.

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

Desi~liciously Yours, Shahzadi
RD Approved Badge - Anti Inflammatory
RD Approved Badge - Balanced Meal
A colourful layered mason jar salad with peppers, quinoa, canned salmon, and spinach leaves on top, creating a vibrant salad.
5 stars (4 reviews)

Get the Recipe:

20-Minute Salmon Quinoa Meal Prep Salad

Prep Time: 5 minutes
Cook Time: 10 minutes
Cooling quinoa: 5 minutes
Total Time: 20 minutes
Yield: 5 jars
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!

Ingredients
 

Dressing

  • ½ cup olive oil, extra virgin
  • 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:

Calories: 461kcal (23%)Carbohydrates: 29g (10%)Protein: 22g (44%)Fat: 29g (45%)Saturated Fat: 4g (20%)Polyunsaturated Fat: 6gMonounsaturated Fat: 18gCholesterol: 44mg (15%)Sodium: 213mg (9%)Potassium: 897mg (26%)Fiber: 4g (16%)Sugar: 3g (3%)Vitamin A: 4361IU (87%)Vitamin C: 79mg (96%)Calcium: 68mg (7%)Iron: 3mg (17%)

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.

Cuisine: Mediterranean, Western
Course: Salad
Author: Shahzadi Devje, RD
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.
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