Fresh Lunch Salad

Kids Recipe Challenge Winning Recipe: 3rd Place!
School day lunch, grades 4-6

Daniella, from Dalkeith, likes this salad because, “It’s colourful, healthy and crunchy. It’s a meal in one bowl”.                                                    
With a combination of fresh greens, vegetables, meat and cheeses, packing a lunch salad is a great meal and very colourful too. Serve with a soy chocolate beverage and apple slices.

Preparation Time: 15 minutes



  1. Pack the salad and vinaigrette in separate containers if taking to school for lunch.
  2. To make croutons: Cut a piece of whole grain bread into small cubes and toast in 200ºC (400ºF) toaster oven for about 5 minutes or until golden and crisp. Let cool completely.


Chopped red or green leaf lettuce 

1 cup (250 mL) 

Small carrot, shredded 


Diced tomatoes 

1/4 cup (50 mL)

Red or green pepper, diced 


Small red onion, thinly sliced (optional)


Flax seeds     

1 Tbsp (15 mL) 

Lean deli turkey, chicken or cubed cheese 

2 thin slices (30 g  or 1 oz) 

Hard cooked egg, quartered 


Homemade or store bought croutons  

1/3 cup (75 mL) 

Homemade Vinaigrette


Vegetable or olive oil

1 tsp (5 mL) 

Cider vinegar 2 tsp (10 mL)

1 mL (1/4  tsp)

Salt and pepper

A pinch of each


  1. In a bowl, toss together lettuce, carrot, tomatoes, pepper, onion and flax seeds. Top with turkey, egg and croutons; set aside.
  2. To make the  homemade vinaigrette, in small bowl, whisk together oil, vinegar, mustard, salt and pepper. Pour over salad and toss to combine before serving. You can substitute a low fat salad dressing for the homemade vinaigrette.

Nutrition Information per serving: 

Calories: 329 kcal

Protein: 19 g

Fat: 17 g

Carbohydrate: 28 g

Fibre: 8 g

Sodium: 435 mg

Last Update – May 10, 2017

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