As the winter frost settles in, it’s time to kick off our Winter Jar Salad series! These 4 salads aren’t just convenient; they’re bursting with flavors and goodness, perfect for your busy schedule.
Salad in a Jar 1: Barley & Roasted Cauliflower with Lemon-Garlic Tahini Dressing
Get ready to layer up with this hearty salad! Wholesome barley, roasted cauliflower, and a medley of fresh ingredients, all dressed in a tangy tahini dressing.
Barley-Roasted Cauliflower Salad

Get ready to layer up with this hearty salad! Wholesome barley, roasted cauliflower, and a medley of fresh ingredients, all dressed in a tangy tahini dressing.
Ingredients
- 2 cups cooked pearl barley (substitute: quinoa, farro, brown rice)
- 2 cups roasted cauliflower florets (substitute: broccoli)
- 4 sliced cucumbers
- 4 sliced scallions
- 2 cups rinsed and drained chickpeas (substitute: white beans)
- 1/3 cup chopped almonds (substitute nut of choice)
- 8 cups arugula (substitute greens of choice)
- 1/2 cup tahini (substitute nut or seed butter of choice)
- 2 Tbs olive oil (substitute sesame oil if not using tahini)
- 1/3 cup lemon juice
- 4 minced garlic cloves
- Water to thin
- 1/4 tsp salt (adjust to taste)
Instructions
1. Dressing: Whisk tahini, olive oil, lemon juice, and garlic in a small bowl - one that can easily pour from. Thin with water if needed. Season with salt.
2. Layer: In 4 jars, start with dressing, then add cucumbers, scallions, barley (or substitute), cauliflower, chickpeas, and almonds. Top with arugula.
3. Store & Enjoy: Seal and refrigerate. When hungry, toss and enjoy your winter jar of goodness!
Notes
Why You'll Love It:
Barley: Packed with fiber and nutrients.
Cauliflower: Rich in vitamins and antioxidants.
Chickpeas & Almonds: Protein and healthy fats.
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Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 633Total Fat: 35gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 29gCholesterol: 0mgSodium: 611mgCarbohydrates: 68gFiber: 15gSugar: 11gProtein: 20g
Calculated nutrition may vary.
Salad in a Jar 2: Quinoa & Roasted Sweet Potato with Maple-Dijon Vinaigrette
Packed with the goodness of quinoa and sweet potatoes, this jar salad brings together a delightful mix of textures and flavors, all dressed in a sweet and tangy dressing.
Quinoa-Roasted Sweet Potato Salad

Packed with the goodness of quinoa and sweet potatoes, this jar salad brings together a delightful mix of textures and flavors, all dressed in a sweet and tangy dressing.
Ingredients
- 1 1/2 cups cooked quinoa (substitute: brown rice or couscous)
- 2 cups cubed and roasted sweet potato (substitute: butternut squash or carrots)
- 1 sliced red bell pepper
- 1 diced red onion
- 2 cups rinsed and drained black beans
- 1/3 cup pumpkin seeds
- 8 cups baby spinach
- 1/2 cup olive oil
- 4 Tbs balsamic vinegar
- 2 tsp Dijon mustard
- 2 tsp maple syrup
- 1/4 tsp salt and pepper, to taste
Instructions
1. Dressing: Whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup, salt, and pepper.
2. Layer: In 4 mason jars, start with the dressing. Add layers of red bell pepper, red onion, cooked quinoa (or substitute), roasted sweet potatoes (or substitute), black beans, and pumpkin seeds. Top with baby spinach.
3. Chill & Serve: Seal the jars and refrigerate. When ready to eat, invert into a bowl, toss well, and savor every bite!
Notes
Why It's a Winter Winner:
Quinoa: A complete protein, perfect for sustained energy.
Sweet Potatoes: Rich in fiber and beta-carotene.
Black Beans & Pumpkin Seeds: Excellent sources of protein and minerals.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 534Total Fat: 30gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 25gCholesterol: 0mgSodium: 211mgCarbohydrates: 54gFiber: 13gSugar: 9gProtein: 14g
Calculated nutrition may vary.
Salad in a Jar 3: Farro & Roasted Carrot with Creamy Lemon Dill Dressing
This jar salad combines the nutty flavor of farro with the natural sweetness of roasted carrots, complemented by the freshness of green onions and cherry tomatoes, and the satisfying protein of grilled chicken.
Farro and Roasted Carrot Jar Salad

This jar salad combines the nutty flavor of farro with the natural sweetness of roasted carrots, complemented by the freshness of green onions and cherry tomatoes, and the satisfying protein of grilled chicken.
Ingredients
- Salad Ingredients:
- 1 1/2 cups rinsed and cooked farro or substitute your favorite cooked grain
- 2 cups roasted carrots
- 4 chopped green onions
- 2 cups sliced cherry tomatoes
- 3 grilled and sliced chicken breasts
- 1/3 cup sunflower seeds
- 8 cups romaine lettuce
- Creamy Lemon Dill Dressing:
- 3/4 cup Greek yogurt, 2%
- 4 Tbs lemon juice
- 1 1/3 Tbs minced garlic
- 4 Tbs olive oil
- 1 1/3 Tbs dill
- 1/4 tsp salt and pepper, to taste
Instructions
Let's Cook:
- Dressing: Combine Greek yogurt, lemon juice, garlic, olive oil, dill, salt, and pepper. Adjust to taste.
- Layer: In 4 mason jars, start with the dressing. Layer green onions, cherry tomatoes, cooked farro, roasted carrots, grilled chicken, sunflower seeds, and top with romaine lettuce.
- Store & Enjoy: Seal the jars and refrigerate. When you're ready, invert into a bowl, toss well, and enjoy!
Notes
Why This Jar Salad?
- Farro: An excellent source of fiber with a chewy, satisfying texture.
- Roasted Carrots: Add a hint of sweetness and are high in vitamins.
- Grilled Chicken & Sunflower Seeds: Provide lean protein and healthy fats.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 491Total Fat: 25gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 20gCholesterol: 30mgSodium: 1060mgCarbohydrates: 49gFiber: 12gSugar: 13gProtein: 25g
Calculated nutrition may vary.
Salad in a Jar 4: Brown Rice & Roasted Butternut Squash Salad with Creamy Lemon Dill Dressing
This jar salad brings together the nuttiness of brown rice, the sweetness of roasted butternut squash, and the earthiness of lentils – all topped with crunchy walnuts and tender kale.
Brown Rice & Roasted Butternut Squash Salad

This jar salad brings together the nuttiness of brown rice, the sweetness of roasted butternut squash, and the earthiness of lentils - all topped with crunchy walnuts and tender kale.
Ingredients
- 2 cups cooked brown rice
- 2 cups roasted butternut squash
- 4 diced cucumbers
- 4 sliced red onions
- 2 cups rinsed and drained lentils
- 1/3 cup chopped walnuts
- 8 oz baby kale
- 3/4 cup Greek yogurt, 2%
- 4 Tbs lemon juice
- 1 1/3 Tbs minced garlic
- 4 Tbs olive oil
- 1 1/3 Tbs dill
- 1/4 tsp salt and pepper, to taste
Instructions
1. Dressing: Mix Greek yogurt, lemon juice, garlic, olive oil, dill, salt, and pepper. Adjust to your liking.
2. Layer: In 4 mason jars, start with the dressing. Add layers of diced cucumber, sliced red onion, cooked brown rice, roasted butternut squash, lentils, walnuts, and top with baby kale.
3. Chill & Savor: Keep the jars refrigerated. When ready, invert into a bowl, mix well, and enjoy the symphony of flavors!
Notes
Why It's a Must-Try:
Brown Rice: Provides whole-grain goodness and keeps you full.
Butternut Squash: A great source of vitamins A and C.
Lentils & Walnuts: Offer protein and essential fatty acids.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 613Total Fat: 27gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 22gCholesterol: 4mgSodium: 169mgCarbohydrates: 78gFiber: 17gSugar: 14gProtein: 22g
Calculated nutrition may vary.
Show off how you jar it up! Share your versions of these salads on social media with #WinterWellnessSalads and tag me #personalchefrebecca. Let’s keep the winter vibrant and healthy!