These 15+ Delicious Meal Prep Summer Salad Recipes are perfect to make ahead – they're a great way to enjoy seasonal fruits and vegetables!
Summer Salad Recipes
Now that the good weather is finally here, I'm ALL about summer salads! My fave kind of summer salad recipe is one that blends marinated proteins with a variety of greens and veggies – throw in some avocado, add some bomb dressing and a few out of the box toppings like crunchy tortilla strips, fresh herbs and hot peppers, and you've got me sold on salad for lunch or dinner!
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The summer salad recipes featured in this post are perfect for any meal and are substantial enough to get you through your work day without having to stop for extra food. We've got everything from seared ahi tuna with a sesame carrot ginger dressing to crunchy wonton chicken salad, Mexican chicken orzo salad, avocado ranch with crispy chickpeas and more.
The great thing about these summer salad recipes is that you can switch up the ingredients and customize them to whatever you've got on hand. It's all about nailing the dressing and then improvising from there. 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 recipe inspiration? Check out my No Cook Summer Recipes and 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 like quinoa, brown rice, couscous, etc.
- Protein like chicken, tofu, ground beef, etc.
- Other veggies like bell peppers, onions, sweet potatoes, 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.
Strawberry Spinach Salad with Chicken
30 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
Chickpea Quinoa Power Salad {Gluten Free}
45 minutes
This Chickpea Quinoa Power Salad with Jalapeno Dressing is 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
Big Mac Salad Jars {Meal Prep, Low Carb}
30 minutes
These Meal 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
Healthy Sweet Potato Salad
40 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
Ahi Tuna Salad with Sesame Ginger Dressing
30 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
The BEST Arugula Salad
45 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
The Best Veggie Mason Jar Salad {Two Ways!}
30 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
Broccoli Salad {High Protein + Meal Prep}
50 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
Mediterranean Chickpea Salad Jars {Vegan}
15 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
Chicken Wonton Nacho Salad
40 minutes
This Chicken 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
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.
Make this recipe
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!
Make this recipe
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!
Make this recipe
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.
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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!
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Avocado Ranch Ahi Tuna Poke Bowl with Mango 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.
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Whole30 Vegan Sweet Potato Falafel Bowl via Paleo Gluten Free
Baked falafel made with sweet potato and cauliflower in a food processor! Healthy whole30 vegan falafel recipe with minty herb sauce and a summer salad! This easy paleo falafel can be made ahead and frozen.
Make this recipe
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.
Make this recipe
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!
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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!
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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.
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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!
Make this recipe
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!
Make this recipe
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.
Natasha @ Salt & Lavender says
Thanks so much for including my salads, Taylor! These look awesome. That ahi tuna one in particular is calling my name right now!
Taylor Stinson says
No problem at all, my pleasure! 🙂 I can’t wait to try your Mexican chicken salad Natasha…it looks AMAZING!