Discover over 30 meal prep salad recipes that are perfect to make ahead for lunches. Mix and match healthy produce, dressings and more.
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 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 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.
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.
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.
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.
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
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.
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.
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.
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!
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! 🙂 I can’t wait to try your Mexican chicken salad Natasha…it looks AMAZING!