Rainbow Spring Roll Salad Jars

A High-Protein, Gut-Friendly Meal

Looking for a fresh, vibrant, and nutritious meal that’s packed with protein, fibre, and healthy fats? These Rainbow Spring Roll Salad Jars are a delicious and easy meal prep option that supports digestion, balances blood sugar, and keeps your energy levels steady throughout the day.

Perfect for busy women over 40, this deconstructed spring roll salad is a simple, high-protein, and gut-friendly recipe that’s full of antioxidants and nourishing whole foods.

Why You’ll Love This Recipe

• Blood sugar-friendly and rich in fibre

• Supports gut health and digestion

• Packed with protein and healthy fats

• Quick and easy meal prep – ready in minutes

Ingredients (Serves 2)

Vegetables & Base

• ½ cup (60g) shredded carrots

• ½ cup (60g) shredded purple cabbage

• ½ cup (60g) cucumber, julienned

• ½ cup (75g) edamame beans

• ½ cup (50g) vermicelli rice noodles (or spiralised courgette for a low-carb option)

• 1 small red bell pepper, thinly sliced

• ½ avocado, sliced

• 2 tbsp fresh coriander or mint, chopped

• 2 tbsp crushed peanuts or cashews (optional for crunch)

Protein Options (Optional for Extra Protein)

• 4 oz (115g) grilled chicken or tofu, sliced

• Optional: Shrimp or extra tofu for a plant-based version

Spicy Peanut Dressing

• 2 tbsp natural peanut butter

• 1 tbsp tamari or coconut aminos

• 1 tbsp rice vinegar

• 1 tsp grated ginger

• 1 clove garlic, minced

• Juice of ½ lime

• 1–2 tbsp warm water (to thin the dressing)

How to Make It

1. Layer Your Salad Jars

• Add dressing first to prevent soggy vegetables.

• Next, add noodles, edamame, cabbage, carrots, cucumber, red pepper, avocado, and herbs on top.

2. Store & Refrigerate

• Seal tightly and store in the fridge for up to three days.

3. Mix & Enjoy

• Shake the jar or pour into a bowl and mix before eating.

• Add extra protein like shrimp, tofu, or more chicken if desired.

Nutritional Benefits of This Recipe

• Supports blood sugar balance – The combination of protein, fibre, and healthy fats helps prevent energy crashes and sugar cravings.

• Gut-friendly ingredients – Fermented cabbage, ginger, and prebiotic fibre from the vegetables support better digestion.

• Anti-inflammatory and antioxidant-rich – Colourful vegetables provide a boost of vitamins, minerals, and antioxidants to protect against aging and inflammation.

• Easy and efficient meal prep – No cooking required (except for protein if using). Perfect for busy schedules.

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Macros (Per Serving)

• Calories: ~350

• Protein: 18g

• Carbs: 40g

• Fibre: 8g

• Fats: 14g