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Salad in a Jar with Blueberry Balsamic Dressing RecipeSalad in a Jar with Blueberry Balsamic Dressing


Salad in a Jar with Blueberry Balsamic Dressing Recipe

A healthy salad packed in a reusable mason jar makes a great lunch to take to work or school. It will stay fresh in the fridge for a few days, so it’s also perfect for planning ahead. This recipe is filled with vitamins, protein, and fiber. The dressing is sweet and tangy with less sodium than store-bought varieties.

Tip: Putting the dressing in the bottom of the jar and topping it with hearty chopped vegetables like carrots, cucumber, or broccoli will keep the salad from getting soggy in the fridge.

Nutrition Facts
Serving Size 1 salad
Amount Per Serving
% Daily Value*
Total Fat 12.4g
7%Saturated Fat 1.4g
Trans Fat 0g
Cholesterol 0mg
Sodium 236mg
Total Carbohydrate 27.1g
Dietary Fiber 8g
Sugars 10.5g
Protein 7g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 serving

Preparation time: 15 minutes



  • ¼ cup blueberries, defrosted if frozen
  • 1 tbsp balsamic vinegar
  • ½ tbsp olive oil
  • Pinch of salt
  • Pinch of ground black pepper


  • ¼ cup chopped carrots
  • 1 tbsp fresh green peas
  • ¼ cup low-sodium canned chickpeas, rinsed and drained
  • 1 tbsp dry roasted, unsalted sunflower seed kernels
  • ½ cup chopped butter lettuce
  • ¼ cup chopped arugula
  • ½ cup chopped fresh spinach


  1. Place the dressing ingredients in a small food processor. Pulse until smooth.
  2. Pour the dressing into the bottom of a pint jar. Layer in the carrots, peas, chickpeas, and sunflower seeds.
  3. Add the lettuce, arugula, and spinach. Seal with a lid and store in the refrigerator for up to 3 days. To serve, pour ingredients into a bowl and toss to coat with the dressing.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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