This Healthy Rainbow Salad Jar is a vibrant, crunchy, nutrient-packed meal prep salad that makes eating colorful vegetables fun and easy. Layers of purple cabbage, fresh spinach, sweet blueberries, crisp cucumbers, bell peppers, shredded carrots, juicy grape tomatoes, and protein-rich edamame are stacked in mason jars and paired with a simple olive oil and lemon dressing. It’s naturally gluten-free, dairy-free, nut-free, and vegan, making it a versatile option for many diets.
Perfect for prepping ahead, this salad stays fresh in the fridge for up to five days, so you can grab a jar for lunch or dinner all week long. The bright colors and refreshing flavors make it feel anything but ordinary — each layer adds texture and nutrition, and the lemony dressing ties everything together beautifully.
Equipment
- 3 mason jars (or other sealable containers)
- Mixing bowl
- Whisk or fork
- Cutting board
- Sharp knife
Ingredients
For the dressing:
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 1/2 teaspoons sea salt
- 1 1/2 teaspoons ground black pepper
- 1 1/2 teaspoons dried oregano
For the rainbow salad:
- 3 cups purple cabbage, thinly sliced
- 1 cup blueberries
- 1 1/2 cups shelled edamame
- 1 cup cucumber, chopped
- 1 cup yellow bell pepper, chopped
- 1 cup orange bell pepper, chopped
- 1 cup shredded carrots
- 1 cup grape tomatoes, halved
- 3 cups fresh spinach
Instructions
- Divide the dressing ingredients (olive oil, lemon juice, salt, pepper, oregano) evenly among 3 mason jars and whisk each to combine.
- Layer the salad ingredients into the jars starting with the heaviest items (cabbage) and ending with the lightest (spinach).
- Seal the jars tightly and refrigerate for up to 5 days.
- When ready to eat, invert the jar contents onto a plate or into a bowl and enjoy.
Recipe Info
- Prep Time: 10 minutes
- Cook Time: none
- Total Time: 10 minutes
- Servings: 3
- Cuisine: Healthy / Vegan
- Course: Salad
How to store
Store the assembled salad jars in the refrigerator for up to 5 days. Keep the dressing at the bottom with the heavier veggies on top to prevent sogginess. When you’re ready to eat, simply flip the jar onto a plate or into a large bowl.
What not to do
Do not add dressing directly to the greens — this will make them wilt.
Do not crowd the jars — overcrowding can crush delicate ingredients.
Do not mix ahead unless ready to serve — layering keeps ingredients fresh and crisp.
Tips & Variations
Swap blueberries for strawberries or pomegranate seeds for a different sweet pop.
Add chickpeas, cooked chicken, or quinoa for extra protein.
For more zesty flavor, add a splash of balsamic vinegar or a dab of Dijon mustard to the dressing.
Include toasted seeds like sunflower or pumpkin for extra crunch.
Approximate Nutrition
(per serving estimate)
- Calories: ~340 kcal
- Fat: ~17 g
- Protein: ~12 g
- Carbohydrates: ~40 g
- Fiber: ~11 g
- Sugar: ~17 g
Ingredients
Method
- Divide the dressing ingredients (olive oil, lemon juice, salt, pepper, oregano) evenly among 3 mason jars and whisk each to combine.
- Layer the salad ingredients into the jars starting with the heaviest items (cabbage) and ending with the lightest (spinach).
- Seal the jars tightly and refrigerate for up to 5 days.
- When ready to eat, invert the jar contents onto a plate or into a bowl and enjoy.
Notes
- Fat: ~17 g
- Protein: ~12 g
- Carbohydrates: ~40 g
- Fiber: ~11 g
- Sugar: ~17 g
Conclusion
This Healthy Rainbow Salad Jar is a bright and nourishing way to eat more vegetables with minimal prep. It’s ideal for meal prep or quick meals throughout the week, offering a satisfying blend of textures, flavors, and essential nutrients. The refreshing lemon dressing and colorful produce make this salad both visually appealing and deliciously wholesome.
FAQs
Can I use different vegetables?
Yes. You can substitute or add other veggies like radishes, zucchini, or snap peas to suit your taste.
Can I make this salad without mason jars?
Yes. Use any airtight container — just layer the ingredients the same way to keep them fresh.
Is this salad suitable for meal prep?
Absolutely. The layered jars keep ingredients crisp for up to 5 days.
Can I make a bigger batch?
Yes, you can easily double or triple the recipe ingredients for more servings.
Is the dressing vegan and gluten-free?
Yes. The simple olive oil and lemon dressing is naturally vegan and gluten-free.
