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Protein Egg and Quinoa Salad Jars

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These protein-packed, high-fiber Egg and Quinoa Salad Jars are perfect to pack ahead for lunch for those busy weekdays.

A protein-packed meatless salad in a jar made with quinoa, lentils, arugula, avocado and hard boiled eggs are perfect to pack for work, the beach, picnics, or anywhere you need a portable lunch on the go.

Protein Egg and Quinoa Salad Jars

This protein-packed vegetarian salad made with quinoa, lentils, grape tomatoes, arugula, avocado and hard boiled eggs are perfect to pack for work, the beach, picnics, or anywhere you need a portable lunch on-the-go!

A protein-packed meatless salad in a jar made with quinoa, lentils, arugula, avocado and hard boiled eggs are perfect to pack for work, the beach, picnics, or anywhere you need a portable lunch on the go.

This was inspired by a similar lunch I had in Manhattan. It was so delicious and simple I made it the next day and shared it with my cousin, who loved it! I made a simple lemon vinaigrette and placed the avocados in the bottom of the jar to keep them from browning and it worked like a charm. I usually cook up a batch of quinoa to throw in salads throughout the week and bought cooked lentils from Trader Joe’s which made this salad come together quick. Perfect for vegetarians who are always looking for ways to get more protein in their diet or anyone who wants to incorporate more plant based foods in their diet.

A protein-packed meatless salad in a jar made with quinoa, lentils, arugula, avocado and hard boiled eggs are perfect to pack for work, the beach, picnics, or anywhere you need a portable lunch on the go.

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Protein Egg and Quinoa Salad Jars

4.87 from 30 votes
These protein-packed, high-fiber Egg and Quinoa Salad Jars are perfect to pack ahead for lunch for those busy weekdays.
Course: Lunch, Salad
Cuisine: American
Egg and Quinoa Salad Jars
Prep: 5 minutes
Cook: 20 minutes
Total: 25 minutes
Yield: 2 Servings
Serving Size: 1 jar


  • pint sized mason jars



  • Whisk the lemon juice, olive oil, salt and pepper in a small bowl and divide in 2 pint sized mason jars.
  • In this order, layer the avocado, lentils, quinoa, tomatoes, arugula and egg dividing equally.
  • Close jar and refrigerate for up to 2 days. To eat, shake well and pour onto a plate and eat!

Last Step:

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Serving: 1 jar, Calories: 362 kcal, Carbohydrates: 29 g, Protein: 15 g, Fat: 22 g, Saturated Fat: 4 g, Cholesterol: 186 mg, Sodium: 294 mg, Fiber: 9 g, Sugar: 2 g


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106 comments on “Protein Egg and Quinoa Salad Jars”

  1. Perfect timing! I just cooked up a large batch of quinoa and also a pot of black lentils — they take only 20 minutes and don’t get mushy like other lentils –and froze them in 1/2 cup portions. This will be a great quick meal when I’m hungry but too tired to cook. Thanks, Gina!

  2. I come back to this recipe often. It’s a filling salad, actually a complete meal, that travels well. I bring it for lunch at work often. I do substitute kale for the arugula sometimes just because I love kale. So good!

  3. Love this recipe! Subbed chickpeas because that’s what I had. I’ve made it several times and it never gets old! I did make a little extra dressing with more lemon, I like the bite 🙂

  4. Delicious! I did make a little extra dressing because I found it to be a little dry as is but otherwise a great lunch salad!

  5. I can’t express how great I felt after eating this incredibly delicious salad! I thought it would not be enough… I followed everything exactly as written and I am full for the rest of the work day! I can’t wait for tomorrow’s lunch! It was out of this world! It deserves 10 stars!!!!

  6. Fantastic Salad for on the go. Bring a bowl to dump it all into, don’t try to eat it in the jar. It will keep you full for hours and give you great energy.

  7. Have been eating these all week for lunch and love them! So filling and they make me feel great about what I’m eating. Saving as a staple, thanks!

  8. Avatar photo
    Susan Shakked

    Loved this! Added a few craisins for a  touch of sweetness too! I used a glass bowl with a cover instead of the mason jar so I was able to eat it right out of the bowl!

  9. I really wish there was a note or something about replacing the lentils from Trader Joes. I love your recipes, but not all of us live near a trader joe’s and this makes some of your recipes difficult to guess at

    1. Trader Joe’s cooked lentils makes it easier but like you, I am far from a Trader Joe’s. It is just a convenience to have them ready made. I bought a bag of lentils and made them, super easy and worked great.

  10. Could you substitute something for the lentils? I am nowhere near a Trader Joes and I don’t know where to get them…

  11. Avatar photo
    Cheryl Ellingson

    This has to be one of my all time favorite Skinnytaste recipes! I make 4 jars at a time and they last perfectly. There is a lot of food packed into one jar and it definitely fills me up.

    1. No, it doesn’t get soggy. Arugula is a lettuce that doesn’t wilt easily. Also, the layers of the jar keep it from getting soggy.

  12. Love this! So easy to make and was sooo good! I first thought it wouldn’t be enough to fill me up but when I took it for lunch I could barely finish it!  Just made another jar and added some rotisserie chicken this time. 

  13. I really did not think this would taste as good as it does, but somehow the flavors just meld together and make a DELICIOUS and filling lunch.  Seriously, I’ve been eating this every day for lunch during the work week for 2 weeks now and I’m not sick of it.  Only thing I did is add 1 small clove of crushed garlic to the dressing.  And for a couple of days, subbed a few roasted sweet potato cubes in place of the lentils.  Sooooo good. 

  14. Not sure how you are getting 6 SP on blue for this. I have recalculated it several times and continue to get 7. 2 tsp Olive oil = 3 pts, 1.5 oz avocado is 2 pts, 1/4 cup quinoa is 2 pts. Rest is all 0. What are you using that is different?

  15. I got so many requests for this recipe last week; the bright, colorful salad in the mason jar really piqued curiosity in the lounge!

  16. This salad is absolutely PHENOMENAL! I was a little skeptical at first, but wow…so delicious! I didn’t add egg, added some chickpeas, cucumber, and put it in a Quart sized jar (so I made a tiny extra dressing to split)…Having it for lunch today and I’m in love! So simple and delicious. Thank you for a healthy salad that’s filling and easy to make (and cheap!), will be my go to for a while now 🙂

  17. Avatar photo
    Pamela Roe-Johnson

    My second time making this recipe this week (I still have cooked lentils and quinoa) I love the assembly and the taste is wonderful. This time I sliced some onion and added before the lentils. ❤️

  18. Avatar photo
    Pamela Moulton

    This salad is amazing!  Fresh, delicious, and hardy!  I use kidney beans instead of lentils.  One of my favorite lunches!  Thanks Gina!

  19. I made this for my lunch tomorrow. Can’t wait to try it. I added fresh chopped garlic to the lemon vinaigrette, red onions and cucumbers as well.

  20. I want to make this salad, but I am not a fan of avocados or raw tomatoes. I am thinking I could replace the tomato with red pepper – maybe roasted? But what subsitute is there for avocado? Should I up the lentil amount?
    Thanks in advance for any insight!

  21. Is there a reason to use a jar instead of a tupperware or plastic container? It looks beautiful and nice not to use plastics but is there another reason??? Im concerned about breaking the glass. Thanks

    1. The idea is you don’t want your dressing to touch the greens, so it’s layered. Then you shake and eat. But you can make it however you wish!

  22. I put this into my WW app and it said it was 11 smart points, not 6. The olive oil and avocado are each 3 and then the quinoa is 5? Am I missing something? I love making it, it’s delicious and super easy, just want to make sure I’m tracking it right.

  23. Love your recipes! Been making them for a while. But recently I started logging everything I eat in order to keep track of every single calorie I consume each day. In doing so, I calculated the calories per ingredient for this recipe (and divided by 2). By my calculations (and according to Google & Lose It calorie indicator), the total calorie count for this recipe is actually 307/serving. I know a 79 calorie difference isn’t much, but for me it’s an extra snack. Again, love your recipes, just a little disappointing that I can’t trust the numbers.

    1. Sorry about that, I don’t know how that happened but I went back and yes indeed, they were wrong. Human error, its fixed now!

  24. Could you just make as a normal salad and pour dressing over it and mix when ready to eat? Or would that change the taste??

  25. This was much more satisfying and delicious than I expected! I don’t like arugula, so I replaced it with a lettuce mix, and it was equally delicious! Can’t wait to have this more often! When I made the dressing last night I didn’t expect it would turn out in the morning. Having it sit overnight was the best!

  26. Avatar photo
    Lesley A Reardon

    I have also had this for lunch every day this week and its great. However, can you PLEASE help with the calorie count – I see another poster also asked this question but there was no response. The recipe says it has 228 calories, but after entering it numerous times in My Fitness Pal (and also doing the math by hand), I get 318 calories. Where am I going wrong? (quinoa – 56 calories, lentils – 80 calories, grape tomatoes – 30 calories – 2 tspn. olive oil – 80 calories, avocado – 30 calories, egg – 70 calories). Thank you Gina!

    1. Thank you for pointing this out, I went back and checked the numbers, and you’re correct, they were wrong. I just fixed them!

  27. I’ve had this for lunch every day this week! It is sooo good. I save the lemony avocado for last because it is my favorite. I have gotten so many comments from co-workers this week telling me how good my lunch looks. Thanks!!

  28. Made this today for lunch — So good! I did black beans instead of lentils with a little bit of pico de gallo since that is what I had on hand.

    Highly recommend for a light lunch.

  29. Avatar photo
    Ellen Sauchelli

    Really excellent – wasn’t so sure i’d love this but we are trying to follow the full week so …
    I loved it! Will make again!

  30. The salad was so much better than anticipated!  I used less grains/lentils and added 3oz of baked chicken breast.  So good!  Also doubled the recipe and ate it for dinner (Monday night) for my husband and I.  Will eat for lunch Tuesday and Wednesday.  

  31. Avatar photo
    Kimberly Neely

    I’m not a big fan of quinoa. Is there a brown rice or type of rice that would work as well? Or what about the premade quinoa? How is it? I must have had a bad batch or something because I remember it tasting awful.

    1. If your quinoa wasn’t properly rinsed it will be bitter and not pleasant at all. Perhaps that is what happened?

    1. I put the lentils in the instant pot and covered them with water, then cooked on high pressure for 5 minutes. They turned out great.

  32. This is my favorite lunch ever. I make them every Sunday for my husband and I. We are down 35 lbs between the two of us!

  33. Delicious, easy recipe! I replaced lentils with chickpeas, as one of the previous commenters suggested. I was skeptical about how green the avocado would stay — but I made two of these Sunday night and ate one for lunch Monday and one Tuesday and the avocado was perfectly bright green. It works! 

  34. Avatar photo
    Christy Hebenstreit

    Could I make these further ahead than 2 days if I add avocado later.?  Would love to be able to make Sunday night for whole week. 

  35. This looks great! I am allergic to lemon. Is there something else you would suggest to substitute for it? Thank you!

  36. I used wide mouth mason jars for this salad which made it easier to shake and eat. My question is: should I be worried about the fat count for this salad? I love it so much, so I hope not!

  37. WOW!  This is so good.  I was really nervous because I tried a little taste of the dressing and I was not sure I was going to like it.  I followed through and ate one salad right away and will have the other one tomorrow when I take my boys out to the zoo.  This is so good. I loved every bite! 

  38. Hi Gina, Are the ingredients for two servings or one ? Because the quinoa will be 1/4 cup no ? Thanks in advance!

  39. I found the lentils at Trader Joe’s. Any ideas what to do with the leftovers? The package said to use within two days.

  40. I had this for lunch today and can’t wait for lunch tomorrow to eat it again!  This was the perfect blend of flavors and textures.  This will be a must have lunch all summer long!  Thanks so much for creating and sharing such wonderful recipes.  

  41. When I tried to import the recipe onto My Fitness Pal it couldn’t be done but they listed all the ingredients correctly. However they came up with a total of 415 per serving based on recipe serving 2. I loved this but am trying to keep my calorie count low. Any idea how they did this? I added up what they had and they were correct. 

    1.  Update. I found that the MFP calorie count for the quinoa was way too high and after searching, found correct one. Total still higher (311), but nutritional values the same. Outstanding salad!  Will be a staple!

  42. Thank you, Gina, for helping me to remember why I love quinoa! This was so much more satisfying than my usual boring salads, and just as easy to prepare (once the quinoa and eggs were done)!

  43. These were just SO delicious! I prepped them Wednesday night and then had one yesterday and one today for lunch. I love these flavors together and that egg on the top is “icing on the cake!” Thanks for another great recipe!

  44. Avatar photo
    Susan Kempthorne

    Wonderful salad! Prepare ahead and meal ready in a snap! The flavor so we’re perfect…lemon and arugula….thanks…served with fresh strawberries on the side.

  45. This looks so delicious. I want to give it a try but I don’t like lentils. Do you know what would be a good substitute for the lentils? Thanks. 

  46. Although these look so pretty, I can tell you from experience that they are not easy to mix out of these small jars. They really make a mess. My kids and husband all complained that the jar had to be bigger.  Unless you are suggesting to eat it in layers.  They so look pretty, however.

    1. This is the last step of the recipe above:

      “To eat, shake well and pour onto a plate and eat!”

    2. I use Glad 8 cup plastic containers and layer in the same way as Gina does in the jars. I take layered salads with me to work every day. When I’m ready to eat I just invert the container and shake it until mixed. I eat it right out of the container, so there’s no mess and no plate. The containers also hold more than the jars, which aren’t quite enough for me. You can find them at Meijer, Kroger, etc.

    1. I am not sure, I don’t do the 21 day fix so I don’t have the cups but I am sure it’s easy to figure out.

    2. I calculated it as: 1 yellow (lentils and quinoa), 1.25 green (arugula + tomatoes), 1/2 red (1 egg), 1 blue (avocado), 2tsp oil per serving. I cannot wait to have this for lunch tomorrow! sounds and looks amazing!

  47. Can this be made a day in advance? Two lunches worth or will the avacado turn brown on the second day? I’m the only one in the house who likes avacado and I am always throwing half out. What’s the best way to store left over avacado? Thanks

    1. Yes, it was meant to make a day in advance. I placed the avocados on the bottom with the lemon juice to keep them from browning so as long as you follow that order and your avocados are not too ripe it will be perfect.