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Salads on the go

Packing a nutritious meal is easy to do

From SheKnows Canada
A fresh salad is pretty hard to beat when it comes to planning a nutritious lunch or dinner. But many recipes aren't exactly easy to transport, causing you to wind up with a soggy, wilted mess. But that won't be an issue anymore when you whip up these flavourful and easy-to-pack salads that are great on the go.

mason jar chickpea and feta salad

Mason jar chickpea and feta salad

Serving size 1

Mason jars are built to keep air out and important contents in — which makes them the perfect way to transport your favourite salads. Plus, if you keep your jar standing up throughout the day, you can keep the dressing separate from any ingredients you don't want to get soggy. Bring along a good-sized bowl and a fork, and you'll have a convenient and healthy meal waiting for you whenever you need it. And when you include protein such as grilled chicken or Canadian cheese, you'll be full through to dinner time.


  • 1/2 cup chickpeas
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 tablespoon mustard
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 3/4 cup red bell pepper, diced
  • 3/4 cup cucumber, diced
  • 3/4 cup tomato, diced
  • 1/4 cup red onion, diced
  • 1 cup packed mixed baby spinach and arugula
  • 1/4 cup Canadian feta cheese, crumbled


  1. Place the chickpeas in a large Mason jar.
  2. Place the olive oil, balsamic vinegar, mustard, dried oregano and salt in a small resealable container, and shake to combine.
  3. Pour the dressing over the chickpeas.
  4. One ingredient at a time, layer in the pepper, cucumber, tomato, red onion, baby spinach, arugula and feta.
  5. Seal the jar, and keep it standing up if possible in your purse or bag when you take it with you.
  6. When you're ready to eat your salad, shake the jar to distribute the dressing, pour the salad into a bowl, and enjoy!


By no means should you feel limited by the ingredients used here. Not a fan of cucumber? Use more tomato. Can't stand peppers? Replace them with mushrooms or any of your other favourite vegetables. This convenient packing method can be customized to suit your personal tastes, so have fun with it!

We have lots more salad recipes you should check out >>

tabbouleh and veggie salad

Tabbouleh overflowing with veggies

Serving size 4

Recipe inspired by Oh She Glows

A typical tabbouleh salad is primarily grains, parsley, lemon juice and herbs, which is certainly healthy but not necessarily as healthy as it could be. This colourful tabbouleh takes the traditional recipe up a notch by adding a variety of nutritious vegetables to the list of ingredients. Plus, it keeps for several days in the fridge, so you can make it on the weekend and help yourself throughout the week. And the lack of ingredients that can get soggy means it travels very well, even when already dressed.


  • 2 cups water
  • 1 cup bulgur
  • 1 bunch parsley, leaves pulsed in a food processor until fine
  • 1 medium carrot, peeled and diced
  • 1/2 a tomato, chopped
  • 1/3 of a cucumber, diced
  • 1 bell pepper, diced (red, orange, yellow or green all work)
  • 4 radishes, diced
  • 1/2 a red onion, diced
  • 1 green onion, diced
  • 1/3 cup raisins
  • Canadian feta cheese or your favourite Canadian cheese variety
  • 2 tablespoons olive oil
  • 1/3 cup lemon juice
  • 2 garlic cloves, minced
  • 1/2 teaspoon salt


  1. Bring water to a boil. Carefully pour in bulgur, reduce heat to a simmer, and cook for 15–18 minutes or until all water has been absorbed. Let cool completely.
  2. Place the cooled bulgur in a large bowl. Add in the parsley, carrot, tomato, cucumber, pepper, radish, red onion, green onion and raisins. Stir to combine fully.
  3. Place the olive oil, lemon juice, garlic and salt in a resealable container, and shake to combine. Pour over the salad, and stir to combine.

More salad recipes

Fresh and fruity kale salad
Refreshing pomegranate salad
Minty fresh fruit salad

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