Whole30 Salad In A Jar
We’ve teamed up with Ball® Mason Jars to help you build healthy, tasty, colorful salads in a jar for your #JanuaryWhole30. Take inspiration from these exclusive Whole30 salad-in-a-jar recipes and pro-tips for building a salad that won’t wilt or get soggy. Be sure to share your delicious creations with us by using the hashtag #saladinajar and tagging @ballcanning and @whole30.
Click here to shop the complete Ball Mason Jar collection at Target. (We think the quart size jar works best for #saladinajar).
Exclusive Recipe: Harvest Grilled Chicken Salad from The Whole30
Prep time: 20 minutes
Cook time: 10 minutes
Total time: 30 minutes
Makes two servings
If you can’t find Whole30 compatible cranberries, substitute raisins or currants.
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 lb boneless, skinless chicken breasts
4 cups lettuce leaves (torn into 1-inch pieces)
1/2 Granny Smith apple, cored and sliced or diced
1/2 cucumber, sliced or diced
1/4 cup dried cranberries (a Whole30 compatible variety; may be sweetened with apple juice)
Raspberry Walnut Vinaigrette from page 328 of The Whole30, or your favorite Whole30 compatible vinaigrette)
PREHEAT a grill to medium-high heat (375 to 450 degrees)
IN a small bowl, mix together the salt, pepper, cumin, chili powder, garlic powder, and onion powder. Season the chicken evenly with the mixture. Grill the chicken, turning once, until the internal temperature reaches 160 F or until the flesh springs back when pressed, 3 to 4 minutes per side. Let the chicken rest for 5 minutes before slicing into thin strips.
FOLLOW our instructions for Building a Better #SaladInAJar to layer the ingredients in your quart-sized Ball jar.
Build a Better #SaladInAJar
Want to prep a week’s worth of salads in a jar that won’t get soggy or wilt? Layer the ingredients your jar in your jar for maximum awesomeness and minimum sogginess:
Layer One | Dressing
Make your own or use your favorite #Whole30Approved brand, and put it at the very bottom of your jar.
Layer Two | Diced vegetables, fruit, nuts or avocado
Add any of these tasty elements next.
Layer Three | Protein
Let it cool completely before you add it to your jar. Otherwise, it may steam the veggies and greens and make everything soggy.
Layer Four | As many greens as you can fit on top
Then screw on the lid, and store in the frig for up to 5 days.
When you’re ready to eat, tip the jar upside-down and allow the salad to fall into a bowl or a plate, where it will be perfectly layered with the dressing on the top. Or, if you’re on the go, you can eat it straight out of the mason jar; just give the salad a good shake to distribute the dressing, open and eat straight from the jar. Enjoy!
Exclusive Recipe: Roasted Carrot and Beet Salad
1 lb. baby carrots
1 lb. roasted beets (I buy mine pre-roasted from the grocery store to keep it simple)
2 lbs. arugula
8 oz. sprouts (any kind, but I love using alfalfa)
1 cup raisins
1 segmented orange or 2-3 small tangerines
1 cup pistachios
1 handful basil
For the vinaigrette
⅓ cup champagne vinegar
1 cup olive oil
salt and pepper to taste
ROAST baby carrots with olive oil, salt and pepper at 350 degrees for 15 minutes.
CHIFFONADE or simply chop basil.
LAYER all ingredients in each jar.
DRIZZLE with dressing or save dressing on the side to top. Serve cold or at room temperature.
Exclusive Recipe: Asian-Inspired Chicken Zoodle Salad
Bailey Ryan of Whole Kitchen Sink
1 pound boneless, skinless chicken thighs
1 cup shredded carrots
2 small zucchinis, spiraled
1 cup shredded purple cabbage
1/2 cup sliced almonds
1 cup roughly chopped cilantro
1 sliced lime
For the marinade and dressing
1/3 cup coconut aminos
1/4 cup rice wine vinegar
2 tbsp sesame oil
2 tbsp avocado oil
1 tbsp minced ginger
1 tsp garlic powder
1 tsp Frank’s hot sauce (or equivalent)
1/2 tsp Chinese 5 spice
1/2 tsp salt
1/4 cup creamy cashew butter (or almond butter)
1/4 cup water (additional water can be added for a thinner dressing)
COMBINE all of the marinade ingredients, except for the cashew butter and water in a medium bowl.
PLACE the chicken thighs in a gallon bag or large bowl. Remove 1/3 cup of the marinade, add it to the chicken and evenly coat. Refrigerate for 30 minutes to 1 hour
ADD the cashew butter and water to the remaining marinade to make the dressing. Mix with a fork until the dressing is combined well, and refrigerate
ONCE the chicken has marinated, heat a skillet over medium heat and add the chicken with marinade into the skillet. Cook for 5-6 minutes on each side, or until chicken thighs have cooked through.
REMOVE from heat, let cool, and then chop into bite-size pieces.
ASSEMBLE the salad jars by first adding equal amounts of dressing to the bottom of each jar.
NEXT layer the chicken, followed by equal portions of cilantro, zucchini noodles, carrots, cabbage and almonds. Top with a lime slice, cover tightly and refrigerate for 4-5 days.
TO EAT, either place the Ball Jar upside down 1-3 hours prior to coat the salad in the dressing, and then shake right before eating. Or, pour contents of the Ball Jar into a bowl and mix to combine.
Exclusive Recipe: Chopped Italian Salad
Makes one large jar salad
2 cups Romaine Lettuce (or spinach, red leaf lettuce)
8-10 pieces of thinly sliced red onion
1 roma tomatoes, diced
1/2 cucumber, diced
1 cup chicken, shredded (you can use rotisserie, poached, or grilled chicken)
3 pieces of Whole30 Compatible bacon*, chopped
For the Italian dressing
2 tbsp olive oil
3 tsp red wine vinegar
1 small clove of garlic, minced finely
1/2 tsp chopped parsley
1/4 tsp dried oregano
1/4 tsp of salt
pinch of black pepper
red pepper flakes (optional)
ADD the ingredients for the Italian Dressing to the jar. Put the lid on and shake till combined. Add diced tomatoes and sliced red onion.
NEXT, add chicken, cucumber, followed by chopped romaine lettuce, and top it all with the chopped bacon.
SCREW on the lid and store in the fridge for up to 4 days.
Note: You could also add black olives, compatible salami or turkey. Don’t forget to read your labels!
Exclusive Recipe: Steak Salad with Cilantro-Lime Mayo from The Whole30
Prep time: 20 minutes
Marinate time: 1 to 8 hours
Cook time: 20 minutes
Total time: 40 minutes plus marinating
Swap out the steak for chicken, shrimp, salmon or cod. Chicken can marinate for the same amount of time, but seafood should only “soak” for 20 minutes.
1/2 cup extra-virgin olive oil
4 limes, juiced
1/4 cup finely diced onion
2 cloves garlic, minced
2 tablespoons roughly chopped fresh cilantro
1 teaspoon mustard powder
1 pound beef (flank steak, sirloin, or strip steak)
4 cups salad greens
1 avocado, split lengthwise, pitted, peeled, and cut into large dice
1/2 cup halved cherry tomatoes
1 red, yellow or orange bell pepper, seeded, ribs removed, and cut into large dice
1/2 cup Cilantro-Lime Mayonnaise from page 310 of The Whole30, or your favorite Whole30 compatible flavored mayo
TO make the marinade, in a food processor, combine the olive oil, lime juice, onion, cilantro, and mustard powder and blend on low speed. Place the beef in a resealable plastic bag or nonreactive bowl with a lid and add the marinade. Seal the bag or cover the bowl and marinate in the refrigerator for 1 to 8 hours; more is better, especially for tougher cuts of meat.
REMOVE the steak from the refrigerator 30 minutes before cooking. Preheat the oven to 350 F. Heat a grill to high heat (500 F) or heat a heavy skillet over high heat on the stovetop. Line a baking sheet with foil.
REMOVE the beef from the marinade; discard the marinade. On the grill or in the skillet on the stove top, sear the beef over high heat until a light crust is formed, 2 to 3 minutes each side. Transfer the beef to the prepared baking sheet. Roast the beef in the oven for 8 to 15 minutes (depending on thickness) to desired doneness. (See page 154 for temperature guide-lines.) Let the steak rest for 5 to 10 minutes, then thinly slice.
WHILE the beef rests, toss the salad greens with the avocado, tomato, and bell pepper in a large bowl, then divide between 2 plates.
CREATE the dressing by adding 1 tablespoon water (or more) to the cilanatro-lime may and mixing thoroughly, until it’s the consistency of salad dressing. Follow our instructions for Building a Better #SaladInAJar to layer the ingredients in quart-sized Ball jars.
Exclusive Recipe: Creamy Lemon Dill Shrimp Salad
1 pound medium shrimp, cooked, peeled, and deveined
1 cup celery, diced
1 cup red onion, diced
1 pint cherry tomatoes
2 cups English cucumber, cubed
6 cups Romaine lettuce, chopped
For the Dressing
3/4 cup mayonnaise (homemade or Whole30 compatible store bought)
1/4 cup almond milk
2 tablespoons lemon juice
1/3 cup fresh dill, chopped
1/2 teaspoon garlic powder
1/4 teaspoon paprika
3/4 teaspoon sea salt
1/4 teaspoon black pepper
COMBINE all the dressing ingredients in a small mixing bowl and whisk until well incorporated.
POUR 1/4 cup of dressing in the bottom of 4 (quart-sized) mason jars.
LAYER 1/4 cup of celery, 1/4 cup of red onion, a handful of cherry tomatoes, 1/2 cup cucumber and 6-7 shrimp in each jar. Fill the jars to the top with romaine lettuce, packing it in tightly.
COVER the jars and store in the refrigerator for up to 4 days.
Exclusive Recipe: Greek Salad from Ashley McCrary of Healthy Little Peach
Makes one salad in a quart-sized jar
2 cups of greens of choice
1/3 cup grape tomatoes cut in half
2 large slices of red onion
1 artichoke Heart, quartered
2 tbsp Kalamata olives
2 tbsp banana peppers
1/2 cup chopped cooked chicken
1/2 cup cucumbers (cut into quarters)
2 tbsp Greek dressing
for the Greek Vinaigrette
1/2 Cup olive oil
1/2 tsp dried basil
5 tbsp red wine vinegar
2 cloves garlic finely minced
2 tbsp lemon juice
1 tsp dried oregano
1 1/4 tsp dijon mustard
1/2 tsp Pink salt or more to taste
1/2 tsp cracked black pepper or more to taste
POUR the Greek dressing in the bottom of the jar. Next, add the cucumbers to the dressing. Keep layering your veggies in this order: tomatoes, onion slices, artichoke hearts, Kalamata olives, banana peppers.
ONCE all the veggies are layered, add in the diced cooked chicken (Make sure your chicken is chilled, don’t add hot chicken). Finally, fill the rest of the jar with salad greens. On this step, you can pack the top of the jar compactly.
WHEN ready to eat, simply unscrew the lid and add the salad into a bowl and mix together until combined. Grab a fork and enjoy.
For the Greek Vinaigrette
ADD all of the ingredients except the basil and oregano to a jar. Use an immersion blender to mix together. (A regular blender will work on this step also). Add the oregano and basil and mix together with a spoon.
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