I know I’ve been sharing lots of gut-friendly recipes for kids, but this time I’ve got something for you. If you’re looking for a quick, healthy office lunch that supports your digestion and doesn’t need reheating, this easy mason jar salad is just what you need.
It’s full of fiber, plant-based protein, and natural probiotics—and the best part? You can prep most of it the night before, then just add a few fresh toppings in the morning. Total time-saver for busy mornings!
Ingredients (Per Jar)
Layer 1 – Probiotic Dressing
- 2 tbsp plain Greek yogurt (or coconut yogurt for dairy-free)
- 1 tsp miso paste (or 1 tbsp sauerkraut juice for a tangy probiotic kick)
- 1 tsp lemon juice
- ½ tsp olive oil
- Pinch of salt & pepper
Layer 2 – Crunchy Fiber-Rich Veggies
- ¼ cup shredded carrots
- ¼ cup sliced cucumbers
- ¼ cup shredded purple cabbage
Layer 3 – Plant-Based Protein + Whole Grains
- ½ cup pre-cooked quinoa or brown rice
- ¼ cup canned chickpeas (rinsed, no salt added)
Layer 4 – Leafy Greens
- A handful of baby spinach or kale
Toppings (Add Fresh at Lunch)
- 2 tbsp sauerkraut or kimchi (store separately for crunch!)
- 1 tbsp pumpkin seeds
- ¼ avocado (slice fresh before eating)
How to Make This Easy Mason Jar Salad (5-Minute Prep)
The Night Before:
- Mix dressing ingredients and pour into the bottom of a wide-mouth mason jar.
- Layer ingredients in this order:
Dressing → Carrots, Cucumbers, Cabbage → Quinoa & Chickpeas → Greens - Seal the jar and refrigerate.
In the Morning:
- Pack the jar with a small container of sauerkraut or kimchi, and bring a fresh avocado to slice at lunchtime.
At Lunch:
- Shake the jar to mix, or pour into a bowl.
- Top with sauerkraut, seeds, and avocado. Enjoy!
Why This Salad Is a Gut-Healthy Workday Win
- No reheating required – just grab and go!
- Meal prep friendly – keeps well for 2–3 days (add avocado fresh)
- Loaded with gut-loving nutrients – fiber, protein, and probiotics
- Customizable – swap chickpeas for grilled chicken, tofu, or lentils
Bonus Gut Tip: Add a Probiotic Smoothie
Need a little more fuel? Pair this salad with my Power Probiotic Smoothie for an energizing, digestion-friendly combo.
Get the smoothie recipe here →
