These protein-packed, high-fiber Egg and Quinoa Salad Jars are ideal for busy weekdays when you want a healthy, portable lunch. Layered in mason jars, this meatless salad combines quinoa, lentils, grape tomatoes, arugula, avocado and hard‑boiled eggs with a bright lemon vinaigrette. It’s simple to assemble, stores well in the fridge for a couple of days, and makes meal prep effortless.
Protein Egg and Quinoa Salad Jars
This vegetarian jar salad is a satisfying way to get plant-based protein and fiber into your day. It features cooked quinoa for whole-grain carbs, lentils for additional protein and fiber, creamy avocado for healthy fats, fresh grape tomatoes for brightness, peppery arugula for green volume, and hard‑boiled eggs for extra protein and richness. A simple lemon vinaigrette tied together the flavors and keeps the ingredients fresh when layered properly in jars.
Why these salad jars work
Layering the ingredients—dressing at the bottom, sturdier items in the middle, and delicate greens on top—keeps everything crisp and prevents sogginess. Avocado placed on the bottom near the dressing helps slow browning while still staying creamy. Cook a batch of quinoa at the start of the week and use pre-cooked lentils to speed assembly. The result is a balanced meal that’s easy to transport and tastes fresh when you’re ready to eat.
More quinoa recipes you might enjoy
- Mediterranean Quinoa Salad
- Avocado Quinoa Salad
- Rainbow Quinoa Salad with Lemon Dressing
- Southwestern Black Bean Mango Quinoa Salad
- Spinach and Quinoa Patties
Recipe: Protein Egg and Quinoa Salad Jars
Summary: These protein-packed, high-fiber Egg and Quinoa Salad Jars are perfect to prep ahead for quick lunches.
Yield: 2 jars (1 jar per serving)
Prep time: 5 mins • Cook time: 20 mins • Total: 25 mins
Nutrition (per jar)
Calories: 362 kcal • Protein: 15 g • Carbs: 29 g • Fat: 22 g • Fiber: 9 g
Equipment
- Pint-sized mason jars (or similarly sized airtight containers)
Ingredients
- 1/2 large lemon, juiced
- 4 teaspoons extra virgin olive oil
- 1/4 teaspoon kosher salt (adjust to taste)
- Freshly ground black pepper, to taste
- 3 ounces avocado (about 1/2 medium Hass avocado)
- 1/2 cup cooked lentils
- 1/2 cup cooked quinoa
- 1/2 cup halved grape tomatoes
- 2 cups baby arugula
- 2 large eggs, hard‑boiled and peeled
Instructions
- Make the dressing: In a small bowl, whisk together the lemon juice, olive oil, kosher salt and a few grinds of black pepper until emulsified.
- Divide the dressing evenly between two clean pint-sized mason jars, pouring it into the bottom of each jar.
- Layer the ingredients into the jars in the following order, dividing each item evenly between jars: avocado (slice or cube), cooked lentils, cooked quinoa, halved grape tomatoes, baby arugula, and finally the hard‑boiled egg (whole or sliced).
- Seal the jars with lids and refrigerate for up to 2 days. When ready to eat, shake each jar vigorously to coat the ingredients with dressing, pour onto a plate or bowl, or enjoy straight from the jar.
Tips and variations
- If you prefer a creamier dressing, stir in a teaspoon of plain yogurt or a tablespoon of tahini to the lemon vinaigrette.
- Swap arugula for baby spinach or mixed greens for a milder flavor.
- To make this vegan, omit the eggs and add extra lentils or roasted chickpeas for protein.
- For meal prep, store assembled jars upright in the refrigerator. Jars will keep well for up to 48 hours; beyond that, avocado may darken slightly.
- Use cooked quinoa and pre-cooked lentils to shorten assembly time. Leftover roasted vegetables or grilled tofu also make good additions.
Nutrition details
Each jar delivers a balanced mix of macronutrients: moderate carbohydrates from quinoa and tomatoes, healthy fats from avocado and olive oil, and protein from lentils and eggs. The fiber content helps keep you satisfied through the afternoon.
Did you make this?
If you try these jars, take a photo and save the idea for future meal prep. Small changes—swapping ingredients or altering the dressing—let you tailor the jars to your taste while keeping the same convenient format.