Say goodbye to soggy salads! This Rainbow Crunch Salad Jar is the ultimate solution for meal prep that stays fresh and crisp for days. Packed with plant diversity, colour, crunch, and flavour, it’s the kind of salad that actually gets better as it sits. Plus, the spicy-sweet caramelised cashews take it to another level—don’t skip them!
The layered method isn’t just pretty to look at. It’s practical: the dressing stays at the bottom while the delicate ingredients stay dry and crunchy until you’re ready to eat. When it’s time for lunch, just flip the jar onto a plate and enjoy a fully dressed, vibrant salad in seconds. With protein from chicken, fibre from the quinoa and edamame, and plenty of colourful vegetables, this bowl really has it all.
Eat The Rainbow
This salad jar isn’t just pretty – it’s a gut-friendly powerhouse. Eating a wide variety of colourful fruits, vegetables, and plant-based foods supports a healthier microbiome, and this recipe makes it incredibly easy (and delicious) to do just that. From edamame and red cabbage to quinoa, herbs, and peppers, every ingredient adds a new colour and a different set of nutrients. Variety is key – in fact, aiming for 30+ different plants a week has been shown to support better digestion, stronger immunity, and overall health. The combination of high-fibre vegetables, plant and animal protein, and healthy fats in this salad makes it filling, balanced, and nourishing. Plus, those caramelised cashews on top? A crunchy, flavour-packed bonus. For more on why plant diversity matters, visit ZOE’s guide to gut health
Why In A Jar?
Salad jars might feel like a modern food trend, but they’ve actually been around for quite some time—and for good reason. The concept is simple but genius: layering your ingredients in a jar keeps everything crisp and fresh until you’re ready to eat. By placing the dressing at the bottom and the leafy greens or delicate toppings at the top, you avoid sogginess and maintain texture. It’s an ideal solution for busy weekdays or meal prepping in advance, especially if you want a grab-and-go lunch that doesn’t compromise on taste or nutrition. Plus, they look beautiful, making healthy eating feel that bit more enjoyable.
Tips
- Layer wisely: Always add the dressing first and leafy/delicate ingredients last to prevent sogginess.
- Cool quinoa and chicken first: Let them cool before adding to the jar to avoid condensation.
- Don’t skip the cashews: They add the best crunchy, spicy-sweet topping. Make a double batch for snacking!
- Store upright: This helps keep all layers intact and fresh until serving.
- Flip, not shake: Flipping onto a plate ensures better dressing coverage without breaking down the textures.
Swaps
Quinoa: Cooked rice or couscous can be used instead of quinoa, but you’ll lose a bit of the fibre and protein.
Chicken: Use tofu, tempeh, or chickpeas for a plant-based protein alternative.
Cashews: Try almonds or peanuts for a different kind of crunch. Flavour and texture will be slightly different.
Sriracha: Hot sauce or chilli flakes can be used, but they won’t have the same sweet-heat balance.
Honey: Maple syrup works well as a vegan-friendly swap with similar sweetness.
Storage
Fridge: Store upright in a sealed jar or airtight container for up to 3–4 days.
Freezer: Not suitable for freezing.
More Salads
Rainbow Crunch Salad Jar
Ingredients
- 1/2 pepper
- 70 g frozen edamame
- 2 spring onions
- Slice of red cabbage
- 50 g quinoa
- 70 g rotisserie chicken breast
For the dressing
- 2 tbsp oil
- 1 honey
- 1/2 lime
- 2 soy
- 1 tbsp Sriracha
- 1 tbsp rice vinegar
For the caramelised cashews
- 60 g cashews
- 1 tbsp honey
- 1 tbsp sriracha
- 1 tbsp oil
- Salt
- Squeeze lime
Instructions
- Bake the cashews in the air fryer for 4 mins at 180C (not preheated)
- In a bowl combine the dressing ingredients.
- Assemble the salad jar starting from the bottom: dressing, papper, quinoa, vegetables, chicken, coriander, cashews
- You can store in the fridge for 3-4 days and when you are ready flip the jar upside down on a plate. The salad will be nicely covered with the dressing, mix and enjoy