Protein Rich Vegan Jar Salad

Protein Rich Vegan Jar Salad


Are you tired of taking the same lunch to work or school every day? Are you looking for some healthy lunch inspiration? Spice it up a little and try a Protein Rich Vegan Jar Salad! The combinations are endless and you can easily prepare several portions during the weekend to save time during the week. This step-by-step guide will show you how to pack a healthy lunch on the go in just minutes.

Protein Rich Vegan Jar Salad

SERVES: as many jar salads as you would like to prepare

EQUIPMENT: large mason jar (or other lunch container)


  • Dressing of your choice
  • Legumes: beans, chickpeas, lentils, peas…
  • Raw vegetables: tomato, cucumber, zucchini, red cabbage, cauliflower, carrot…
  • Protein: quinoa, amaranth, buckwheat, tempeh…
  • Roasted or steamed vegetables: sweet potato, pumpkin, beetroot, parsnip, peas, broccoli…
  • Flavorings: sundried tomato, olives, tomato salsa, sauerkraut… (optional)
  • Leafy greens and/or sprouts
  • Crunchy topping: nuts, seeds, crackers… (optional)


  1. Take your mason jar (or other lunch container) and start with your dressing of choice. You can find many delicious sauce & dressing recipes right HERE. I used this Basil Dressing. If you want to keep it super simple, just mix some good-quality oil (extra virgin olive oil, pumpkin seed oil, walnut oil…) with fresh lemon or lime juice and spices of your choice.
  2. 2. Then add your legumes for protein and fiber – these will keep you full and energized. I used kidney beans, my favorite!
  3. 3. Next, add your raw vegetables – these are packed with enzymes & minerals to boost your digestion. I chose cucumber, cauliflower and shredded carrot.
  4. 4. Now let’s up our protein content with some quinoa, amaranth or buckwheat. When I’m feeling extremely hungry I’ll add some tempeh too, marinated in tamari (gluten free soy sauce), lemon juice and spices, and then lightly baked in some coconut oil. Try it!
  5. 5. Next up: roasted or steamed vegetables. I love adding something sweet to my salads – it helps to keep my energy levels up and beat sugar cravings. This time I used roasted sweet potato, pumpkin and red onion. If you want to keep this salad low in carbohydrates, add some steamed green veggies like broccoli or romanesco.
  6. 6. For added flavor and nutrition, I topped the salad with tomato salsa and sauerkraut. You can check out a recipe for homemade sauerkraut right HERE. It will improve your digestion and keep your belly nice & flat thanks to the healthy probiotics.
  7. 7. A good salad wouldn’t be complete without some leafy greens! I added Romaine lettuce and arugula, but you can use whatever you have on hand: collard greens, kale, spinach, spring mix, mustard greens, alfalfa sprouts…
  8. 8. Finally, I like to add something crunchy. ALL GOOD Teriyaki Cashews and Tortilla Chips are my go-to toppings but you could use any nut, seed or cracker of your choice.


If you wait to mix your dressing with your veggies, this Vegan Jar Salad will stay fresh for 3 days or longer in the refrigerator.

Now I would love to hear from you! What’s your favorite lunch to take with you to work or school? Have you ever tried a jar salad before? Let me know by leaving a comment down below.


Protein Rich Vegan Jar Salad

Protein Rich Vegan Jar Salad



Christel Van de Walle

Dag Julie

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