Recipe printed from:

Salad in a Jar

Recipe by Dani Renouf, RD, MSc, CDE

Salad in a Jar

These salad in a jar are easy to prepare ahead of time for a quick meal.


  • 5 Tbsp favourite salad dressing or make your own. Read our blog post: Making Your Own Salad Dressing.
  • 2.5 cups cooked chickpeas (or 1 can rinsed and drained canned chickpeas) 
  • 2 cups cooked grain (brown rice, quinoa, barley, buckwheat) 
  • 5 cups torn lettuce 
  • 1 cup favourite chopped vegetables (pepper, cabbage, carrots, corn) 


Food Safety Tips: 

  • Wash hands with soap and warm water for at least 20 seconds.  
  • Clean all countertops and equipment used for food preparation.  
  • Gently rinse all produce under cool running water.


  1. Get a 2-cup mason jar.
  1. Place 1 tablespoon of dressing at the bottom of jar.
  1. Layer with ¼ cup chickpeas, ¼ cup cooked grain, and add the chopped or grated vegetables 
  1. Top with lettuce 


  • Store in the fridge for up to 3 days.
  • Grab it when you need lunch on the go.
  • You can mix and match your favourite toppings or what you have from leftovers throughout the week.

Nutrient Analysis

  • Calories: 283 KCal
  • Protein: 10 g
  • Carbohydrates: 47 g
  • Fibre: 6 g
  • Total Fat: 4 g
  • Sodium: 32 mg
  • Phosphorus: 238 mg
  • Potassium: 490 mg

Renal Diet Nutrient Analysis

Servings per recipe: 5

Serving size: 1/5

Renal and Diabetic Exchanges

1.4 protein choices, 3.1 carbohydrate choices, 2.4 vegetable choices

What is one exchange?
  • 1 Protein Choice = 1oz of meat or 7g of dietary protein
  • 1 Starch Choice = about 15g of carbohydrates
  • 1 Fruit or Vegetable Choice = ½ cup
  • 1 Milk Choice = ½ cup