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Healthy Mason Jar Meal: Salmon and Quinoa Salad for On-the-Go Nutrition

Mar 12,2024 | Yvette Rose

Enjoy a healthy and delicious mason jar meal that's perfect for a quick lunch or a picnic. This Salmon and Quinoa Salad is gluten-free, dairy-free, and packed with nutrients. It's a balanced meal with tender salmon, fluffy quinoa, and a variety of fresh vegetables, all topped with a zesty lemon dressing.

  • Preparation Time: 20 minutes 
  • Cooking Time: Varies based on salmon thickness
  • Total Time: Approximately 30 minutes
  • Servings: 2-4


  • 1 cup quinoa, washed thoroughly
  • 2 cups water 
  • salmon
  • 5 cups spinach 
  • 1 broccoli, chopped 
  • 1 cup cherry tomatoes, halved 
  • Freshly squeezed lemon juice (to taste) 
  • 1/2 cup extra virgin olive oil 
  • 1 tbsp mustard 
  • Salt and coarse black pepper to taste 


  • 1/4 cup fresh lemon juice 
  • 1/4 tsp salt 
  • 1/2 tsp coarse black pepper 
  • 4 medium cloves garlic, crushed 
  • 1 tbsp mustard 
  • 1/2 cup extra virgin olive oil 



  1. Begin by cooking the quinoa. Combine the rinsed quinoa and water in a pot and bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender. Fluff with a fork and set aside to cool 
  2. Season salmon with salt, pepper, and garlic powder, then cook until flaky
  3. To make the dressing, whisk together, lemon juice, salt, pepper, crushed garlic, mustard, and olive oil in a small bowl until well combined 
  4. In two large mason jars, start layering your salad. Begin with salad dressing, cooled quinoa, salmon, chopped broccoli, and halved cherry tomatoes and topped with spinach
  5. Seal the jars with lids and refrigerate until ready to serve 
  6. When ready to eat, shake the jar to distribute the dressing, then pour the salad into a bowl or eat straight from the jar.

Nutrition Information (per serving):

  • Calories: Estimated 600-700
  • Sodium: Varies (add salt to taste)
  • Carbohydrates: 40-50g (mainly from quinoa and vegetables)
  • Fiber: ~10g (from quinoa, spinach, and vegetables)
  • Protein: ~40-50g (from salmon and quinoa)

This recipe is a guide and can be adjusted to suit dietary needs or personal taste preferences. The nutrition information is an estimate and can vary based on the exact ingredients used.

Enjoy your nutritious and delicious Salmon and Quinoa Mason Jar Salad!