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Superfood Salad with Lemon-Balsamic Vinaigrette

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Today on the blog I'm sharing a prep ahead recipe for a Superfood Salad created by my dietitian buddy, Toby Amidor. Toby's new cookbook, Smart Meal Prep For Beginners, comes out on 7/31 and you know I love all things meal prep! It's worth checking out if you want to improve your meal prep skillz ;).

This superfood salad, is healthy, quick and perfect for people on the go! This can easily be prepped ahead for the week and then you don't have to worry about what you or your family is going to eat.

P.S. If you envy all the “Mason Jar” salads like I do, I found these 12 jars for $14.99 on Amazon!

Superfood Salad with Lemon-Balsamic Vinaigrette

Prep Time15 mins
Cook Time3 mins
Total Time18 mins
Servings: 4 people


  • 2 large eggs
  • 2 tablespoons Lemon-Balsamic Vinaigrette (recipe below)
  • 1 medium cucumber cut into 1/2-inch coins, then quartered
  • 1 medium carrot peeled and cut into 1/2-inch coins, then quartered
  • 1/4 small red onion thinly sliced
  • 1 cup fresh blueberries
  • 2 1/2 cups baby spinach
  • 1/4 cup roasted unsalted sunflower seeds

Lemon-Balsamic Vinaigrette

  • 3 tablespoons balsamic vinegar
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon gluten-free Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2/3 cup extra-virgin olive oil


  • To make the vinaigrette: In a small bowl, whisk together the balsamic vinegar, lemon juice, mustard, salt, and pepper. Slowly drizzle the olive oil into the mixture, whisking to incorporate.
  • Hard-boil the eggs by placing them in a medium pot and covering them with water. Over high heat, bring the water to a boil. Cook the eggs for 3 minutes, then remove the pot from the heat, cover, and let stand for 15 minutes. Drain the water and place the eggs in a bowl of ice water until completely cool, about 10 minutes. Peel the eggs and slice lengthwise.
  • Into each of 2 widemouthed glass mason jars, layer in the following order: 2 tablespoons of Lemon-Balsamic Vinaigrette at the bottom followed by half of the cucumber, carrot, eggs, red onion, blueberries, and baby spinach, and 2 tablespoons of sunflower seeds. If you don’t have mason jars, you can use widemouthed glass or plastic containers, in which case add the ingredients in any order that you like but store the dressing separately.

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20150217Allison025Prep Dish is a gluten-free & paleo meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, gluten-free, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

Along with a weekly menu, you’ll get a printable grocery list and recipes for prep day — just one day of preparation yields scrumptious, good-for-you dishes all week long. Click to start

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