This protein-packed egg and quinoa salad jar recipe is a powerhouse of nutrition and flavor. It's a perfect grab-and-go option for those busy days where you still want to prioritize a healthy, satisfying meal. With high-protein ingredients like eggs, quinoa, and lentils, combined with the fresh and vibrant flavors of avocado, arugula, and tomatoes, this salad will keep you fueled and satisfied for hours.
Quinoa, lentils, and arugula might not be everyday staples in everyone's pantry, but they're widely available in most supermarkets and are worth adding to your shopping list. Quinoa and lentils are known for their high protein content and versatility, making them ideal for various recipes. Arugula, a peppery green, adds a unique flavor profile to salads.
Ingredients for the Protein-Packed Egg and Quinoa Salad Jars
Lemon: A citrus fruit that provides a fresh and tangy flavor.
Olive oil: Used for dressing and adds a smooth, rich flavor.
Salt: Enhances the flavors of the dish.
Black pepper: Adds a bit of heat and depth.
Avocado: Provides healthy fats and creaminess.
Lentils: A high-protein legume that adds heartiness.
Quinoa: A gluten-free grain that's high in protein.
Grape tomatoes: Adds a burst of color and sweetness.
Baby arugula: Peppery leafy greens that add a punch of flavor.
Eggs: A high-quality protein source.
One reader, Dianne Giddens says:
This protein-packed egg and quinoa salad jars recipe is a game-changer! It's so convenient and delicious. The layers of flavors and textures are amazing. I love how easy it is to prepare and take on-the-go. It's a perfect healthy meal option that keeps me energized throughout the day. Highly recommended!
Techniques Required
How to whisk the lemon juice, olive oil, salt, and pepper: In a small bowl, combine the lemon juice, olive oil, salt, and pepper. Whisk until well blended to create a zesty dressing for the salad jars.
How to layer the ingredients in the mason jars: In the specified order, layer the avocado, lentils, quinoa, tomatoes, arugula, and eggs into the pint-sized mason jars. This will ensure that the ingredients are evenly distributed and visually appealing when served.
How to refrigerate the salad jars: Once assembled, securely close the mason jars and place them in the refrigerator. The salad jars can be refrigerated for up to 2 days, allowing the flavors to meld and the ingredients to marinate.
How to shake and serve the salad: Prior to consumption, shake the jar well to evenly distribute the dressing and ingredients. Then, pour the contents onto a plate and enjoy the protein-packed egg and quinoa salad.
How To Make Protein Egg and Quinoa Salad Jars
Get your protein fix with these quinoa salad jars that are served with avocadoes and eggs. It’s a delicious side dish that has a distinctly earthy taste.
Serves:
Ingredients
- ½large lemon
- 4tspolive oil
- ¼tspkosher salt
- black pepper
- 3ozavocado
- ½cupcooked lentils
- ½cupcooked quinoa
- ½cupgrape tomatoes,halved
- 2cupsbaby arugula
- 2large eggs,hard boiled
Instructions
-
Whisk the lemon juice, olive oil, salt, and pepper in a small bowl and divide into 2 pint-sized mason jars. In this order, layer the avocado, lentils, quinoa, tomatoes, arugula, and egg dividing equally.
-
Close the jar and refrigerate for up to 2 days. To eat, shake well and pour onto a plate and eat!
Nutrition
- Calories: 348.82kcal
- Fat: 21.28g
- Saturated Fat: 3.88g
- Trans Fat: 0.02g
- Monounsaturated Fat: 12.86g
- Polyunsaturated Fat: 3.34g
- Carbohydrates: 27.95g
- Fiber: 9.40g
- Sugar: 3.50g
- Protein: 14.47g
- Cholesterol: 186.00mg
- Sodium: 318.07mg
- Calcium: 73.90mg
- Potassium: 701.51mg
- Iron: 3.90mg
- Vitamin A: 109.68µg
- Vitamin C: 21.59mg
Technique Tip for Perfectly Layered Salad Jars
When preparing your quinoa for this recipe, remember to rinse it thoroughly before cooking. Quinoa has a natural coating called saponin that can make it taste bitter or soapy. By rinsing it under cold water in a fine mesh strainer, you can remove this coating and ensure your quinoa is flavorful and delicious. Also, when layering your ingredients in the mason jar, make sure to place the wetter ingredients, like tomatoes and avocado, at the bottom and the drier ones, like quinoa and arugula, at the top. This will prevent your salad from becoming soggy.
Time-Saving Tips for Preparing Egg and Quinoa Salad Jars
Prep ahead: Cook and prepare the quinoa, lentils, and boiled eggs in advance and store them in the refrigerator. This will save time when assembling the salad jars.
Use pre-washed greens: Opt for pre-washed and pre-cut baby arugula or mixed greens to eliminate the need for washing and chopping, saving you time and effort.
Batch cooking: Cook a large batch of quinoa, lentils, and boiled eggs at the beginning of the week and use them in various recipes to save time on meal prep.
Invest in mason jars: Purchase a set of mason jars to easily assemble and store multiple servings of the salad jars, making meal prep more efficient.
Organize ingredients: Before starting, organize all the ingredients and kitchen tools needed for the recipe to streamline the assembly process.
Substitute Ingredients For Protein Egg and Quinoa Salad Jars Recipe
lemon - Substitute with lime: Lime can provide a similar level of acidity and tanginess to the dish, offering a refreshing citrus flavor.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a suitable alternative for dressing and cooking.
kosher salt - Substitute with sea salt: Sea salt can provide a similar level of salinity and texture to the dish.
avocado - Substitute with Greek yogurt: Greek yogurt can add creaminess and a tangy flavor, serving as a protein-packed alternative to avocado.
lentils - Substitute with chickpeas: Chickpeas offer a similar texture and protein content, making them a great substitute for lentils in the salad.
quinoa - Substitute with brown rice: Brown rice can provide a nutty flavor and chewy texture, serving as a suitable replacement for quinoa.
grape tomatoes - Substitute with bell peppers: Bell peppers can add a crunchy texture and sweet flavor, complementing the other ingredients in the salad.
baby arugula - Substitute with baby spinach: Baby spinach can provide a mild, earthy flavor and tender texture, making it a versatile substitute for arugula.
eggs - Substitute with tofu: Tofu can offer a similar protein content and texture, making it a suitable alternative for eggs in the salad.
Creative Ways to Serve Egg and Quinoa Salad Jars
Layer ingredients thoughtfully: Begin by layering the ingredients in a visually appealing manner, ensuring that each component is evenly distributed and adds to the overall presentation of the dish.
Incorporate vibrant colors: Utilize the natural colors of the ingredients to create a visually stunning dish. The bright green of the avocado, the rich red of the tomatoes, and the golden hue of the quinoa and eggs will add vibrancy to the presentation.
Emphasize freshness: Highlight the freshness of the ingredients by arranging them in a way that showcases their natural beauty. This will not only enhance the visual appeal but also convey the quality of the dish.
Balance textures: Pay attention to the textures of the ingredients and layer them in a way that creates a harmonious balance. The creamy avocado, tender lentils, fluffy quinoa, and crisp arugula will provide a delightful textural experience.
Highlight the egg: Place the eggs strategically within the jar to make them a focal point of the presentation. This will draw attention to the protein-packed element of the dish and elevate its visual appeal.
Use transparent jars: Opt for transparent jars to showcase the beautiful layers of the salad. The transparency will allow the vibrant colors and textures to shine through, creating an enticing visual display.
Garnish with fresh herbs: Add a final touch of elegance by garnishing the top of the salad with fresh herbs, such as parsley or chives. This not only enhances the presentation but also adds a pop of color and a hint of freshness.
Essential Kitchen Tools for Making Quinoa Salad Jars
- Whisk: A kitchen tool used for whipping and mixing ingredients together, often featuring a handle and looped wire beaters.
- Pint-sized mason jars: Small glass jars with a capacity of one pint, commonly used for canning and preserving foods, as well as for storing and serving salads and other dishes.
- Small bowl: A small-sized bowl used for mixing and preparing dressings, marinades, and other small quantities of ingredients.
- Plate: A flat, typically round dish used for serving food, often made of ceramic, glass, or other materials.
How To Store and Freeze Egg and Quinoa Salad Jars
- These quinoa salad jars can be stored in the refrigerator for up to 2 days, making them perfect for meal prepping and grabbing on-the-go.
- To ensure the salad stays fresh and crisp, layer the ingredients in the following order: lemon juice and olive oil dressing, avocado, lentils, quinoa, tomatoes, arugula, and finally, the boiled egg.
- When you're ready to enjoy your salad jar, simply give it a good shake to distribute the dressing and pour the contents onto a plate.
- If you want to make a larger batch of these salad jars for future meals, you can prepare the ingredients separately and store them in airtight containers in the refrigerator for up to 4 days.
- Cook the quinoa and lentils in advance and store them in separate containers.
- Boil the eggs, let them cool, and then peel and store them whole in an airtight container.
- Wash and chop the tomatoes and arugula, and store them in separate containers or resealable bags.
- Cut the avocado just before assembling the jars to prevent browning.
- While it's not recommended to freeze these salad jars once assembled, you can freeze some of the individual components separately for later use:
- Cooked quinoa can be frozen in an airtight container for up to 2 months.
- Cooked lentils can be frozen in an airtight container for up to 6 months.
- Boiled eggs can be frozen (peeled or unpeeled) for up to 1 month, but note that the texture may change slightly upon thawing.
How To Reheat Leftovers
- To reheat your leftover protein-packed egg and quinoa salad jars, start by removing the egg from the jar and setting it aside. The egg is best served cold, so there's no need to reheat it.
- Next, transfer the remaining contents of the jar into a microwave-safe bowl. This includes the avocado, lentils, quinoa, tomatoes, and arugula.
- Cover the bowl with a damp paper towel to prevent the ingredients from drying out during the reheating process. This will also help to create steam, which will gently warm the ingredients without overcooking them.
- Microwave the bowl on high for 1-2 minutes, or until the ingredients are heated through. The exact time will depend on the power of your microwave and the amount of food you're reheating.
- Once the ingredients are warm, remove the bowl from the microwave and give everything a good stir. This will help to distribute the heat evenly and ensure that all of the ingredients are warmed through.
- Slice the reserved egg in half and place it on top of the warm salad. The contrast of the cold egg and the warm salad will create a delightful texture and temperature contrast.
- If desired, drizzle a little extra olive oil and a squeeze of fresh lemon juice over the top of the salad to brighten up the flavors and add a little extra moisture.
- Serve the reheated protein-packed egg and quinoa salad immediately, while it's still warm. Enjoy your delicious and nutritious meal!
Random Fact about Egg and Quinoa Salad Jars
The protein-packed egg and quinoa salad jars recipe is a convenient and nutritious meal prep option. It provides a balance of essential nutrients, including protein from the eggs and quinoa, healthy fats from the avocado, and fiber from the lentils and arugula. This recipe is not only delicious but also versatile, allowing for customization with additional ingredients such as nuts, seeds, or a variety of vegetables. The use of mason jars makes it easy to transport and enjoy on-the-go, making it a perfect option for busy individuals looking for a quick and healthy meal solution.
Is Making Quinoa Salad Jars at Home Cost-Effective?
The cost-effectiveness of this egg and quinoa salad jars recipe is quite high. The ingredients, such as avocado, lentils, and quinoa, are affordable and provide excellent nutritional value. The recipe's versatility allows for easy customization with budget-friendly ingredients. The estimated cost for a household of 4 people is approximately $12-15, making it a budget-friendly and nutritious option. The overall verdict rating for this recipe is 9/10, considering its nutritional value, ease of preparation, and cost-effectiveness.
Is This Egg and Quinoa Salad Recipe Healthy?
This protein-packed egg and quinoa salad jar recipe is a nutritious and well-balanced meal. It contains several healthy ingredients:
- Quinoa and lentils provide complex carbohydrates, fiber, and plant-based protein
- Eggs offer high-quality protein and essential nutrients like choline and vitamin D
- Avocado contributes heart-healthy monounsaturated fats and fiber
- Arugula is a nutrient-dense leafy green rich in vitamins and minerals
- Grape tomatoes add vitamin C and antioxidants
The lemon juice and olive oil dressing is a healthier alternative to creamy, high-calorie dressings. Overall, this recipe is a nourishing choice that can support a balanced diet.
To further enhance the nutritional value of this recipe, consider the following suggestions:
- Increase the variety of vegetables by adding grated carrots, sliced cucumbers, or bell peppers for added fiber, vitamins, and minerals
- Sprinkle some seeds like chia, hemp, or pumpkin seeds for an extra boost of healthy fats, protein, and minerals
- Use a mix of different leafy greens, such as spinach or kale, to vary the nutrient profile
- Experiment with different herbs and spices, like basil, cilantro, or smoked paprika, to add flavor without relying on salt
- If you prefer a vegan option, replace the eggs with tofu or tempeh for plant-based protein
Editor's Thoughts on This Protein-Packed Salad Recipe
This protein-packed egg and quinoa salad jars recipe is a convenient and nutritious option for a quick meal. The combination of quinoa, lentils, and eggs provides a good source of protein, while the avocado and arugula add a fresh and vibrant touch. The layering in mason jars makes it a portable and easy-to-prepare option for busy days. The lemon and olive oil dressing adds a zesty and flavorful element to tie everything together. Overall, it's a well-balanced and satisfying dish that can be enjoyed on the go or as a light meal at home.
Enhance Your Protein Egg and Quinoa Salad Jars Recipe with These Unique Side Dishes:
Similar Recipes to Try If You Love Quinoa Salads
Appetizer and Dessert Pairings for Egg and Quinoa Salad Jars
Why trust this Protein Egg and Quinoa Salad Jars Recipe:
This recipe offers a perfect balance of protein-packed ingredients, including quinoa, lentils, and eggs, providing a wholesome and satisfying meal. The use of avocado and olive oil contributes heart-healthy fats, while the addition of arugula and grape tomatoes ensures a refreshing and vibrant flavor. The meticulous layering in mason jars allows for easy storage and on-the-go convenience. With the inclusion of fresh lemon juice and a simple yet flavorful dressing, this recipe promises a delightful and nutritious dining experience.
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