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, vinaigrette and croutons 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. 
  3. You can substitute a low-fat salad dressing for the homemade vinaigrette. 
  4. Put leftovers away within 2 hours or sooner if they are in a warm location.  


Red or green leaf lettuce 

1 cup (250 mL), about 3-4 leaves


1 small

Tomato ¼ cup (50 mL) , about ½ a medium tomato
Red or green pepper

 ¼ medium

Red onion

1/8 small 

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. Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.      
  2. Gently rinse lettuce, tomato, pepper and onion (if using) under cool running water. Scrub carrot with clean vegetable brush, shred; place in a large bowl. Chop lettuce; add to bowl. Dice tomatoes and peppers; add to bowl. Thinly slice onions (if using); add to bowl. Toss vegetables together.  
  3. Add flax seeds, turkey, egg and croutons.  
  4. 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.  

Nutrition Information per serving: 

Calories: 329 kcal

Protein: 19 g

Fat: 17 g

Carbohydrate: 28 g

Fibre: 8 g

Sodium: 435 mg

Last Update – March 26, 2024

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