These 30+ Delicious Meal Prep Salad Recipes are perfect to make ahead for summer or all year long – they're great for lunches or potlucks!
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 ā 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!
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 recipes? Check out my No Cook Summer RecipesĀ 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 youāre 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.
5 Mix & Match Mason Jar Salad Recipes {Healthy Lunches}
40 minutes
These Mix and Match Mason Jar Salad Recipes make healthy lunches easy ā they're great for meal prep and will keep your salad fresh for days! Ā
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
This Veggie Mason Jar Salad is packed with protein, with a yummy hummus base for an extra layer of flavour ā 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
Meal Prep Low Carb Big Mac Salad Jars
30 minutes
TheseĀ Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger ā you probably already have the sauce ingredients! Ā
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 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
Thai Chicken Soba Noodle Salad Jars
25 minutes
TheseĀ Thai Chicken Soba Noodle Salad Jars are a delicious summer meal prep idea and a fun twist on a cold noodle salad.Ā
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)
The salads all have a leafy base, ranging from crunch romaine to peppery arugula. 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
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
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
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
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
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
ThisĀ 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
Roasted Beet and Kale Salad with Maple Candied Walnuts via The Endless Meal
This healthy Roasted Beet and Kale Salad is ridiculously delicious. Itās 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! (gluten free, vegetarian)
Make this recipe
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! Itās SO fresh, and you can throw whatever veggies you love in it!
Make this recipe
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.
Make this recipe
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
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!
Make this recipe
Quinoa, Couscous & Bean Salads
Don't like lettuce? No problem! These salads have different bases, including quinoa, couscous, beans and legumes. They're all excellent for prepping ahead.
5 Easy Quinoa Salad Recipes {Meal Prep}
1 hour
These 5 Easy Quinoa Salad Recipes are full of protein! Choose from five flavours: southwest, curried, Mediterranean, caprese or green goddess.
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
This Chickpea Quinoa Power Salad with Jalapeno DressingĀ 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
The Ultimate Cowboy Caviar {Best Dressing!}
2 hours 30 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.Ā
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.
Make this recipe
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.
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!
Make this recipe
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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
This High Protein Broccoli Salad is perfect for meal prep – itās 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
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
This Healthy Sweet Potato Salad is the perfect summer dish to make ahead and bring to a potluck or picnic ā 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! Itās crunchy, tangy, sweet, and makes the perfect side dish. Ready in 15 minutes!
Make this recipe
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
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!
Make this recipe
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
Frequently Asked Questions
How do you meal prep salad without it going bad?
The secret to meal prepping salads 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.
Can I eat salad that's been in the fridge for 3 days?
Yes, you can! Most of these meal prep salads can last up to 5 days in the fridge if stored correctly.
How long can a salad with mayo be left out?
If your salad has dressing made out of mayonnaise, it shouldn't be kept at room temperature for more than an hour or two. Any longer, you'll risk bacteria growth and getting a food-borne illness. So keep that in mind next time you're serving potato salad at a picnic or potluck.
How do you keep lettuce crisp after washing it?
After you wash lettuce, I recommend you use a salad spinner to ensure it's dry before packing it away in the fridge. Store it in a Ziploc bag or meal prep container with a sheet or two of paper towel on top to ensure it stays fresh.
30+ Delicious Meal Prep Salad Recipes
These 30+ Delicious Meal Prep Salad Recipes are perfect to make ahead for summer or all year long – they're great for lunches or potlucks like this Big Mac mason jar salad.
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Servings: 4 jars
Calories: 282kcal
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 ā 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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Comments & Reviews
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! š I can’t wait to try your Mexican chicken salad Natasha…it looks AMAZING!