Home » Recipes » Salads » 30+ Delicious Meal Prep Salads You’ll Love to Eat
By Taylor Stinson | 3 Comments | Posted: | Updated:
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These delicious meal prep salad recipes are perfect to make ahead for lunches. Mix and match healthy produce, dressings and more.
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What's in this Post
- Healthy Meal Prep Salads
- How to Meal Prep Salads
- Salad Jars
- Homemade Salad Dressings
- Frequently Asked Questions
Healthy Meal Prep Salads
Salads are so much easier to meal prep then you think! With the right prep and technique, you can make your salads ahead of time and enjoy them throughout the week. I rounded up some of my favourite meal prep salads that are super customizable. This round-up includes everything from delicious chicken salad to yummy vegan options.
The great thing about these recipes is that you can switch up the ingredients and add whatever you've got on hand – add some protein like chicken or hard-boiled egg, a variety of greens and veggies like avocado or carrots, fresh herbs and salad dressing for flavor, and you've got a solid salad for lunch and dinner! Really, there's no magic formula, so that's another reason why I love salad meal prep. You really can just go with your cravings and take it from there.
Looking for more summer recipes? Check out my No Cook Summer Recipesand Summer BBQ recipes, too!
How to meal prep salads
When it comes to meal prepping salads, mason jars are the way to go. They help keep your salads fresh for days so you can make a big batch on the weekend and enjoy them throughout the week.
Layering is key when it comes to storing your salads in mason jars. Make sure you add everything to your jars in the following order:
- Dressing on the very bottom (you can also store it separately on the side).
- Grains and legumes like quinoa, brown rice, black beans, couscous, chickpeas, etc.
- Protein like chicken, tofu, ground beef, bacon, etc.
- Other veggies like bell peppers, onions, sweet potatoes, cucumber, etc.
- Lettuce or leafy greens on top.
If you’re including any nuts or tortilla strips, I suggest storing those on the side in a little container or Ziploc baggie to keep their texture.
Salad Jars
Meal prepping salads in jars is a total game changer! These recipes were developed and designed to be stored in jars so they stay fresh and tasty. Make sure to properly layer them with the vinaigrette or dressing on the bottom followed by any grains, protein, vegetables and the lettuce on top.
40 minutes minutes
These Mix and Match Mason Jar Salad Recipes make healthy lunches easy – they're great for meal prep and will keep your salad fresh for days!
Make this recipe
Calories: 239kcal | Carbohydrates: 23g | Protein: 18g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 30mg | Sodium: 77mg | Potassium: 369mg | Fiber: 2g | Vitamin A: 190IU | Vitamin C: 3.5mg | Calcium: 24mg | Iron: 2mg
The Best Veggie Mason Jar Salad {Two Ways!}
30 minutes minutes
This Veggie Mason Jar Salad is packed with protein, with a yummy hummus base for an extra layer of flavour – try making it one of two ways!
Make this recipe
Calories: 450kcal | Carbohydrates: 46g | Protein: 19g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 888mg | Potassium: 414mg | Fiber: 5g | Sugar: 3g | Vitamin A: 850IU | Vitamin C: 45.4mg | Calcium: 160mg | Iron: 4.3mg
Low Carb Big Mac Salad {Meal Prep}
30 minutes minutes
TheseMeal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!
Make this recipe
Calories: 426kcal | Carbohydrates: 15g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 92mg | Sodium: 1041mg | Potassium: 422mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1050IU | Vitamin C: 19mg | Calcium: 40mg | Iron: 3.1mg
Mediterranean Chickpea Salad {Meal Prep}
15 minutes minutes
These Mediterranean Chickpea Salad Jars with artichokes & sundried tomatoes are the perfect plant-based meal prep lunch idea!
Make this recipe
Calories: 224kcal | Carbohydrates: 32g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 453mg | Potassium: 168mg | Fiber: 11g | Sugar: 7g | Vitamin A: 200IU | Vitamin C: 9.1mg | Calcium: 70mg | Iron: 5.2mg
Thai Chicken Soba Noodle Salad Jars
25 minutes minutes
TheseThai Chicken Soba Noodle Salad Jars are a delicious summer meal prep idea and a fun twist on a cold noodle salad.
Make this recipe
Calories: 453kcal | Carbohydrates: 20g | Protein: 28g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 12g | Cholesterol: 55mg | Sodium: 389mg | Potassium: 496mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1950IU | Vitamin C: 117.2mg | Calcium: 70mg | Iron: 2.5mg
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Green Salads (Romaine, Kale, Arugula & More)
These salads all have a leafy base, ranging from crunchy romaine to peppery arugula and healthy spinach. You can follow the recipes as instructed or swap out the greens for your favourite! The choice is yours.
The Best Kale Salad on the Internet
50 minutes minutes
This Kale Salad is the best meal prep lunch! It's got protein with lentils and halloumi cheese, lots of veggies and a tasty dressing.
Make this recipe
Calories: 532kcal | Carbohydrates: 57g | Protein: 30g | Fat: 21g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Sodium: 764mg | Potassium: 909mg | Fiber: 25g | Sugar: 10g | Vitamin A: 5759IU | Vitamin C: 28mg | Calcium: 530mg | Iron: 6mg
The BEST Arugula Salad
45 minutes minutes
Inspired by Aroma Espresso Bar, is the BEST Arugula Salad with lentils, sweet potatoes and lemon-olive oil dressing. You can meal prep it, too!
Make this recipe
Calories: 511kcal | Carbohydrates: 55g | Protein: 21g | Fat: 24g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Cholesterol: 13mg | Sodium: 181mg | Potassium: 1030mg | Fiber: 19g | Sugar: 8g | Vitamin A: 17294IU | Vitamin C: 18mg | Calcium: 169mg | Iron: 6mg
Strawberry Spinach Salad with Chicken
30 minutes minutes
This Strawberry Spinach Salad with chicken and goat cheese is a deliciously protein-packed meal with a 4-ingredient dressing!
Make this recipe
Calories: 455kcal | Carbohydrates: 11g | Protein: 45g | Fat: 26g | Saturated Fat: 7g | Trans Fat: 1g | Cholesterol: 122mg | Sodium: 346mg | Potassium: 1010mg | Fiber: 3g | Sugar: 6g | Vitamin A: 3675IU | Vitamin C: 46mg | Calcium: 121mg | Iron: 3mg
Ahi Tuna Salad with Sesame Ginger Dressing
30 minutes minutes
This Ahi Tuna Salad is a colourful dish served with seared tuna steaks, sliced avocado, crunchy wontons and a delicious sesame ginger dressing.
Make this recipe
Calories: 454kcal | Carbohydrates: 24g | Protein: 32g | Fat: 27g | Saturated Fat: 4g | Cholesterol: 43mg | Sodium: 361mg | Potassium: 1280mg | Fiber: 10g | Sugar: 11g | Vitamin A: 23313IU | Vitamin C: 31mg | Calcium: 156mg | Iron: 4mg
Healthy Buffalo Chicken Salad {Easy!}
40 minutes minutes
This Healthy Buffalo Chicken Salad is an easy veggie-packed lunch – it's topped with a homemade ranch dressing that's low in calories!
Make this recipe
Calories: 470kcal | Carbohydrates: 27g | Protein: 35g | Fat: 27g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 117mg | Sodium: 1531mg | Potassium: 1414mg | Fiber: 9g | Sugar: 6g | Vitamin A: 16683IU | Vitamin C: 22mg | Calcium: 294mg | Iron: 3mg
Chicken Wonton Nacho Salad
40 minutes minutes
ThisChicken Wonton Nacho Salad is a delicious spin on taco salad with a super simple, tasty sriracha-mayo dressing. It's the perfect lunch!
Make this recipe
Calories: 444kcal | Carbohydrates: 44g | Protein: 27g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 55mg | Sodium: 879mg | Potassium: 945mg | Fiber: 7g | Sugar: 12g | Vitamin A: 13015IU | Vitamin C: 46mg | Calcium: 181mg | Iron: 5mg
Roasted Beet and Kale Salad with Maple Candied Walnuts via The Endless Meal
This healthy Roasted Beet and Kale Salad is ridiculously delicious. It’s tossed in a maple balsamic dressing and dotted with roasted beets, maple candied walnuts, and goat cheese. When I make this for friends, they always ask for the recipe. You DEFINITELY want to make this one!
Avocado Ranch Chopped Salad via Isabel Eats
This Avocado Ranch Chopped Salad is loaded with freshly chopped veggies, crispy Mexican roasted chickpeas and creamy avocado ranch dressing! (gluten free, vegetarian)
Farmers Market Salad via Spices in My DNA
This Farmers Market Salad is filled with lots of fresh veggies, roasted sweet potato, avocado, and a delicious lemon honey basil dressing! It’s SO fresh, and you can throw whatever veggies you love in it!
Avocado Ranch Ahi Tuna Poke Bowl with Mango (Gluten Free) via The Butter Half
This avocado ranch ahi tuna poke bowl with mango is full of fresh ingredients that are also full of flavor. Make this easy family dinner in under 10 minutes, and enjoy the nutritious health benefits.
The BEST Taco Salad Recipe {Ready in Only 25 Minutes!} via Isabel Eats
This Taco Salad recipe is made with ground beef, chopped lettuce and all your favorite toppings, including nacho-flavored Doritos tortilla chips!
Slow Cooker Chipotle Honey Chicken Taco Salad Lunch Bowls via Sweet Peas and Saffron
Make your meal prep hands off with this smoky chipotle honey twist on a taco salad. The sauce doubles as a dressing for the salad!
Quinoa, Couscous & Bean Salads
Don't like lettuce? No problem! These quinoa salad recipes have different bases, including quinoa, couscous, beans and legumes. They're all excellent for prepping ahead.
1 hour hour
These 5 Quick & Easy Quinoa Salad Recipes are perfect for meal prep! They're a great make-ahead vegetarian lunch option.
Make this recipe
Calories: 259kcal | Carbohydrates: 47g | Protein: 11g | Fat: 3g | Saturated Fat: 1g | Sodium: 301mg | Potassium: 539mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1033IU | Vitamin C: 40mg | Calcium: 35mg | Iron: 3mg
Chickpea Quinoa Power Salad {Gluten Free}
45 minutes minutes
This Chickpea Quinoa Power Salad with Jalapeno Dressingis a delicious rainbow slaw with diced mango and chili lime chickpeas!
Make this recipe
Calories: 270kcal | Carbohydrates: 33g | Protein: 8g | Fat: 14g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 15mg | Sodium: 708mg | Potassium: 773mg | Fiber: 9g | Sugar: 14g | Vitamin A: 8009IU | Vitamin C: 112mg | Calcium: 143mg | Iron: 3mg
The Ultimate Cowboy Caviar Recipe {Best Dressing!}
2 hours hours 30 minutes minutes
This Cowboy Caviar is a great vegetarian lunch that packs a big protein punch. It's full of veggies and beans, with the best tangy dressing!
Make this recipe
Calories: 522kcal | Carbohydrates: 66g | Protein: 20g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Sodium: 621mg | Potassium: 1240mg | Fiber: 22g | Sugar: 7g | Vitamin A: 1598IU | Vitamin C: 62mg | Calcium: 88mg | Iron: 6mg
Mediterranean Quinoa Salad with Roasted Veggies via The Awesome Green
A delicious combination of textures and Mediterranean flavours, this quinoa salad is light and healthy, while also protein-packed and filling.
Caprese Chicken Salad Meal Prep Bowls via Sweet Peas and Saffron
Caprese chicken salad meal prep bowls have baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves.
Grilled Haloumi & Pearl Couscous Salad via The Verdigris
It is time for the big summer salad. What you need in your life right now is a big, herby, hearty salad that can sit in the fridge and get better with time. You can cook once and eat this for the better part of a week.
Chickpea Salad with Avocado via Dinner at the Zoo
This chickpea salad is loaded with avocado, cucumber, tomato, feta cheese and herbs, all tossed in a Greek style dressing. A healthy chickpea salad is a great addition to any barbecue, pot luck or picnic!
Broccoli, Pasta & Potato Salads
If you're looking for a filling salad to bring to a potluck, look no further than these recipes! They're popular options that'll hold up in the fridge for several days.
Broccoli Salad {High Protein + Meal Prep}
50 minutes minutes
This High Protein Broccoli Salad is perfect for meal prep – it’s so filling with lentils, bacon and quinoa in a creamy dressing!
Make this recipe
Calories: 443kcal | Carbohydrates: 34g | Protein: 15g | Fat: 29g | Saturated Fat: 9g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 39mg | Sodium: 665mg | Potassium: 647mg | Fiber: 8g | Sugar: 11g | Vitamin A: 3210IU | Vitamin C: 63mg | Calcium: 149mg | Iron: 3mg
Best Ever Italian Pasta Salad {Crowd Pleaser!}
45 minutes minutes
This Italian Pasta Salad will be a hit this summer with fresh veggies, salami and a zesty vinaigrette dressing – everyone will love it!
Make this recipe
Calories: 330kcal | Carbohydrates: 40g | Protein: 13g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 15mg | Sodium: 501mg | Potassium: 274mg | Fiber: 3g | Sugar: 5g | Vitamin A: 742IU | Vitamin C: 26mg | Calcium: 107mg | Iron: 1mg
Healthy Sweet Potato Salad
40 minutes minutes
This Healthy Sweet Potato Salad is the perfect summer dish to make ahead and bring to a potluck or picnic – it even has bacon in it!
Make this recipe
Calories: 212kcal | Carbohydrates: 37g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 4mg | Sodium: 290mg | Potassium: 588mg | Fiber: 8g | Sugar: 6g | Vitamin A: 13390IU | Vitamin C: 19mg | Calcium: 55mg | Iron: 2mg
Healthy Broccoli Salad via Salt & Lavender
This healthy broccoli salad is a lightened-up version of your favorite! It’s crunchy, tangy, sweet, and makes the perfect side dish. Ready in 15 minutes!
Mexican Chicken Salad with Orzo via Salt & Lavender
This Mexican chicken salad with orzo is fresh, healthy, and loaded with delicious Tex-Mex flavors! Quick and easy and ready in 30 minutes.
The Ultimate Instant Pot Potato Salad via Eating Instantly
The Ultimate Instant Pot Potato Salad comes together in less than 30 minutes with an easy dressing containing light mayo and fresh dill. The eggs and potatoes cook in the pressure cooker at the same time for easy clean up!
Homemade Salad Dressings
Looking for a healthy salad dressing? These homemade dressings will last in the fridge for up to 2 months!
Make the following variations with pantry staples:
- Italian
- Ranch
- Balsamic
- Honey Dijon
- Ginger Sesame
**Get the recipes here**
Frequently Asked Questions
Can you meal prep salad for the week?
Yes, you can! Most of these meal prep salads can last up to 5 days in the fridge if stored correctly, so you can make your salads on a Sunday and enjoy them throughout the work or school week.
Does salad get soggy if you meal prep it?
It all depends on how you prep it. I'd recommend waiting to toss the salad with the dressing until you're ready to serve to minimize sogginess (unless you're making a bean, quinoa or potato salad). You can also add a piece of paper towel in with the lettuce to keep it crisp.
How do you keep it fresh?
The secret to keeping meal prep salads fresh is to store all your ingredients properly to minimize sogginess. I typically will store all my salad ingredients (including any dressings) separately until it's time to eat. If I'm planning on packing my salad for lunch, I like layering ingredients in a mason jar to ensure my greens stay nice and crisp.
What is the healthiest dressing to add?
When it comes to healthy salad dressing, I'd recommend making your own. While bottled blue cheese or ranch dressing is delicious, it's generally packed with calories and fat. Homemade dressings are super easy to make and the formula is simple – add oil like extra virgin olive oil, acid like lemon juice, sweetener like honey, salt and pepper, and any herbs of your choice like cilantro. Mix it all up and you've got a healthy salad dressing!
30+ Delicious Meal Prep Salads You'll Love to Eat
These delicious meal prep salad recipes are perfect to make ahead for lunches. Mix and match healthy produce, dressings and more.
5 from 1 vote
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Servings: 4 jars
Calories: 282kcal
Author: Taylor Stinson
Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 30 minutes minutes
Ingredients
- 1 lb extra-lean ground beef
- 1/2 tsp salt
- 1 yellow onion diced
- 1/2 cup dill pickles chopped
- 2 plum tomatoes diced
- 1/4 cup shredded cheddar cheese
- 2 cups romaine lettuce chopped
Big Mac sauce
- 1/2 cup light mayo
- 2 tbsp ketchup
- 1 tsp relish
Instructions
Cook ground beef with salt in a medium-sized skillet over med-high heat until fat has absorbed and beef is fully cooked, about 10 minutes.
Meanwhile, mix Big Mac sauce ingredients together. Divide sauce among 4 mason jars. Top with ground beef, then layer with onions, pickles, tomatoes, cheese and lettuce.
Store in the fridge up to 5 days – serve by dumping into a large bowl and enjoy!
Video
Notes
Layer your salads with the dressing on the bottom followed by the beef, onions, pickles, tomatoes, cheese and lettuce.
Store these salad jars in the fridge for up to 5 days. Dump into a bowl or onto a plate and serve!
This is a basic template of a meal prep salad recipe and is based on this Low Carb Big Mac Salad Jars recipe.
Check out the links in this blog post for more individual salad recipes.
Nutrition
Calories: 282kcal (14%)Carbohydrates: 10g (3%)Protein: 27g (54%)Fat: 15g (23%)Saturated Fat: 5g (31%)Polyunsaturated Fat: 4gMonounsaturated Fat: 4gTrans Fat: 0.4gCholesterol: 82mg (27%)Sodium: 874mg (38%)Potassium: 620mg (18%)Fiber: 2g (8%)Sugar: 5g (6%)Vitamin A: 2469IU (49%)Vitamin C: 8mg (10%)Calcium: 90mg (9%)Iron: 3mg (17%)
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Created by Taylor Stinson
Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!
Reader Interactions
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Did you make this recipe or want to share your thoughts? Make sure to leave your review below and tag me on Instagram #thegirlonbloor so I can check it out!
Rick Fairfield says
Wow! Impressive display! You gave me great ideas for some salads. And I think that pairing with other Canadian cooking sites is a superb way of showing how Canadian cuisine is evolving. Great work.
Reply
Thanks so much for including my salads, Taylor! These look awesome. That ahi tuna one in particular is calling my name right now!
Reply
Taylor Stinson says
No problem at all, my pleasure! 🙂 I can’t wait to try your Mexican chicken salad Natasha…it looks AMAZING!
Reply
