A Perfect PKD-Friendly Recipe for Meal Prep

Looking for a simple, kidney-friendly meal that’s both nutritious and delicious? Emily Campbell's Quinoa and Chickpea Greek Salad in a Jar is the perfect fit for those living with PKD. Packed with plant-based protein, fibre, and essential nutrients, this recipe aligns with the dietary goals of a PKD-friendly diet by reducing sodium, incorporating whole foods, and offering a heart-healthy alternative to processed meals.

What’s more, this recipe is a meal-prepping dream! Its convenient jar format makes it easy to prepare lunches in advance, saving time during busy weeks while keeping you on track with your health goals. Try it today!

Quinoa and Chickpea Greek Salad in a Jar

Servings: 4

Ingredients

• 4 mason jars or containers
• ½ cup dry quinoa
• ½ cup olive oil
• 2 tbsp lemon juice
• 1 tbsp honey
• 2 tbsp Dijon mustard
• 3 garlic cloves, minced
• 1 tsp dried oregano
• ½ tsp black pepper
• 1 can (19 oz) no-salt-added chickpeas, drained and rinsed
• 2 cups cucumber, diced
• ½ cup red onion, diced
• 1 cup cherry tomatoes, halved
• ½ cup low-fat, low-sodium feta, crumbled
• 4 cups spinach, washed

Instructions

1. Cook quinoa according to package instructions; set aside.
2. In a bowl, mix olive oil, lemon juice, honey, Dijon mustard, garlic, oregano, and black pepper to make the dressing.
3. Divide ingredients evenly into jars in this order: dressing, chickpeas, cucumber, onion, tomato, feta, quinoa, and spinach.
4. When ready to eat, shake the jar, pour into a bowl, mix, and enjoy!

Nutrition (per serving)
608 calories, 34.8 g fat, 5.5 g saturated fat, 451 mg sodium, 19.5 g protein, 58.3 g carbs, 12.9 g fibre, 789.6 mg potassium

Optional swaps: Use couscous instead of quinoa, or arugula instead of spinach for lower potassium and oxalate levels.

About the author: Emily Campbell, RD CDE MScFN is a Registered Dietitian and Certified Diabetes Educator with a Master’s Degree in Foods and Nutrition. Emily specializes in helping those with kidney disease overcome the confusing world of nutrition to promote health. Emily and her team of dietitians can be found at kidneynutrition.ca.

More

• Looking for more information about what to eat with PKD? Check out Love Your Kidneys, a PKD cookbook and nutrition guide written especially for people with PKD.
• Watch one of Emily's webinar or PKD Summit recordings on the topic of Nutrition and PKD here, or 
• Browse through Emily's Kidney Nutrition blogs on our website.