When it comes to meal prep, healthy salads are an excellent choice for a quick and nutritious lunch that can be easily packed for work, home, or even the kids’ school lunches. Not only do they provide a boost of essential vitamins and minerals, but they’re also incredibly tasty.
One of the best things about these salads is that they can be prepared in advance, making it easy to grab and go.
To ensure your salads stay fresh for as long as possible, consider storing them in airtight glass food storage containers. These are not only eco-friendly but also provide excellent insulation to keep your ingredients at their best.
Alternatively, if you prefer the convenience of plastic, look for BPA-free options that offer a lightweight and space-saving solution.
Peanut Crunch Salad In A Jar
The jarred salad is a true culinary delight, with the satisfying crunch of cabbage harmonizing beautifully with the nutty texture of cooked quinoa. But what truly sets this recipe apart is its impressive plant-based protein content.
To recreate this tasty treat at home, you’ll need a few simple ingredients and some Mason jars – if you don’t already have them, I’m happy to recommend my top picks.
Middle Eastern Breakfast Salad Bowls
Start your day off on the right foot with these nutritious breakfast salad bowls, bursting with Mediterranean flavors.
Quinoa and poached eggs provide a satisfying vegetarian protein boost. While poaching eggs can be a bit of a challenge, consider using an egg maker to simplify the process.
Greek Mason Jar Salads
These delectable Greek Mason Jar Salads are a nutrient-dense delight, thanks to the generous portions of garbanzo beans and shredded chicken.
To prepare these filling salads, start by shredding your chicken using a fork or an efficient meat shredder tool. The end result is a satisfying meal that’s perfect for meal prep enthusiasts.
Mediterranean Bean Salad
This protein-packed bean salad is a symphony of flavors and textures, with the natural sweetness of cherry tomatoes and red onions harmonizing with the savory saltiness of olives.
The crunch of English cucumber adds freshness, while crumbly feta brings a creamy element to the mix.
BBQ Chicken Chopped Salad
While the BBQ Chicken Chopped Salad may seem like a daunting task, it’s actually quite straightforward. The key is to utilize pre-packaged bagged salad for part of your veggie component, reducing the amount of chopping required.
You’ll still need to dice up some cherry tomatoes, bell pepper and avocado, but an avocado slicer can make the latter process much easier.
Meal Prep Low Carb Big Mac Salad Jars
Imagine a culinary delight that captures the essence of a Big Mac, but with a significant reduction in carbohydrates. This salad jar recipe boasts a rich, sweet, and savory sauce, crafted from just three ingredients.
Easy Cobb Salad Meal Prep
A keto dieter’s dream, this mouthwatering Cobb Salad is a harmonious blend of flavors and textures, featuring succulent chicken breast, eggs, crispy bacon, and an array of vegetables.
But what truly sets it apart is its impressive nutritional profile: a single serving boasts a mere 3.7 grams of net carbohydrates, making it an ideal option for those following a ketogenic lifestyle.
Chickpea Salad With Cucumbers & Tomatoes
Chickpeas, a budget-friendly source of plant-based protein, can contribute to almost one-third of your daily protein intake when added to salads.
To streamline the process and reduce expenses, consider purchasing dried chickpeas instead of canned ones. This approach also makes it easier to cook them using an Instant Pot, which can be especially helpful for those who don’t have the time or patience for traditional cooking methods.
Southwestern Chopped Chicken Salad Meal Prep
For chicken breast enthusiasts, this salad is a dream come true. Tender and juicy chicken breasts take center stage, boasting an explosion of flavors that will leave you wanting more. The secret to their mouthwatering taste?
A blend of six carefully chosen spices that add depth and dimension to each bite. To ensure the perfect balance, make sure to grab your trusty measuring spoons – I recommend using high-quality ones that won’t rust or stain.
Moroccan Quinoa Salad With Crispy Chickpeas
This Moroccan Quinoa Salad is a symphony of flavors and textures, with each component playing its part in harmony.
The crispy chickpeas infused with the warm aromas of Moroccan spices provide a satisfying crunch, while the fluffy quinoa serves as a comforting base. The sweetness of the carrots adds a delightful contrast, balanced by the creaminess of the feta cheese.
A burst of freshness from the mint and the natural sweetness of the dates complete the flavor profile. This recipe yields 8 generous servings, perfect for sharing with friends and family or enjoying on your own throughout the week.
Thai Chopped Chicken Salad
A vibrant and flavorful chopped Thai salad takes center stage on the menu, featuring an array of colorful vegetables.
The addition of fresh cilantro and green onions infuses the dish with a distinctly Thai flair, while the peanut dressing brings everything together in perfect harmony
Quinoa Sweet Potato Salad
This harvest-inspired salad is a symphony of flavors, with roasted sweet potatoes, caramelized onions, crispy chickpeas, toasted maple walnuts, and fresh rosemary harmonizing together.
What’s more, it’s a sheet pan meal that’s easy to prepare – simply add some baby kale, cooked quinoa, and your favorite dressing, and you’re all set.
Caprese Chicken Salad Meal Prep Bowls
Tender baked chicken, crisp vegetables, nutty quinoa, and fragrant basil leaves come together in perfect harmony.
The tangy balsamic vinegar and maple syrup provide a touch of sweetness, while the spicy kick from Dijon mustard adds depth to each bite.
With a substantial amount of protein courtesy of the chicken and quinoa, these salads are an excellent choice for those seeking a filling meal.
Dynamite Shrimp Sushi Jars
Don’t be afraid to mix things up in your salad – sushi jars are the perfect way to enjoy all the flavors of sushi without the fuss.
Each jar is a symphony of textures and tastes, featuring sticky rice, succulent shrimp, crunchy red cabbage, thin matchstick carrots, creamy avocado, refreshing cucumber, seaweed salad, and nori for good measure.
Easy Detox Salad In A Jar
The medley of vegetables, legumes, nuts, and seeds provides a wealth of advantages, while the homemade dressing adds an extra layer of goodness.
With heart-healthy fats from olive oil, Vitamin C from lemon juice, and antioxidants from garlic, every component contributes to a healthy harmony. Plus, this salad can be whipped up in just 10 minutes, making it an ideal solution for busy days.
Thai Chickpea Mason Jar Salad
The zucchini adds a refreshing twist, while the peanut dressing brings a harmonious balance of sweetness, tanginess, umami, and subtle heat.
To achieve the perfect texture, you’ll need to spiralize your zucchini and carrots – don’t worry if you’re short on tools; a high-quality spiralizer can be easily sourced online.
Buffalo Chickpea Jar Salad
This Buffalo Chickpea Jar Salad combines the creamy spice of chickpeas with the freshness of quinoa, carrots, radishes, and celery.
The magic happens when you mix the chickpeas in a spicy sauce with the quinoa mixture coated in a tangy homemade yogurt blue cheese dressing.
To create this masterpiece, start by combining Greek yogurt, crumbled blue cheese, rice wine vinegar, unsweetened almond milk, and a pinch of spices.
Tuna Salad Meal Prep
This tuna salad boasts a protein-rich foundation courtesy of non-fat Greek yogurt, which not only cuts fat content but also provides a boost to muscle mass.
The addition of crunchy celery and sweet red onions adds textural variety, while the pungency of Dijon mustard and the brightness of lemon juice injects a depth of flavor.
To complete this well-rounded mix, you’ll also incorporate crisp lettuce leaves, boiled eggs, raw almonds, and tender apples, creating a satisfying snack that’s as healthy as it is delicious.
Salmon Avocado Salad
Indulge in this delectable salmon avocado salad, a symphony of flavors and textures that combines tender grilled salmon, velvety avocado, plump tomatoes, sweet red onions, and crisp lettuce leaves.
The crowning glory is a zesty homemade lemon vinaigrette that brings everything together. Not only does it make for an excellent post-workout meal due to its high protein content, but the inclusion of omega-3 rich salmon also provides a boost to your heart and brain health.
Thai Chicken Soba Noodle Salad Jars
Macro-friendly meal prep just got a whole lot tastier! Imagine a harmonious blend of chicken, soba noodles, green onions, and roasted salted peanuts coming together to create a protein-packed powerhouse.
Not only are these salad jars incredibly satisfying, but they’re also perfect for post-workout refueling.
Mediterranean Carrot Salad
The spiralized carrots and plump raisins bring a natural sweetness, perfectly balanced by the salty tang of crumbled feta cheese.
Meanwhile, the chickpeas add substance to the dish, making it a satisfying meal.To create the creamy dressing, blend together tahini, Greek yogurt, fresh lime juice, and a drizzle of honey.
Curried Chicken Salad
Kicking up the flavor and texture with a Curried Chicken Salad that’s sure to please.
To maintain a satisfying crunch, consider portioning your ingredients into separate sections, similar to Bento boxes – a great option for both adults and children.
If you enjoy this recipe, be sure to explore our collection of healthy options, including those that clock in at around 600 calories per serving.
Blackened Salmon Kale Caesar Salad
Indulge in the rich flavors of this Blackened Salmon, where tender flakes meet a bold and savory blackening seasoning that leaves you craving more.
But what truly sets it apart is its impressive nutritional profile – high in protein, packed with omega-3s, antioxidants that combat inflammation, and potential benefits for metabolism and belly fat loss.
Quinoa Black Bean Salad
The Quinoa Black Bean Salad is a flavorful and refreshing dish that’s anything but bland. The quinoa absorbs the tangy, spicy flavor of the dressing, while the black beans and veggies add natural sweetness and freshness to each bite.
To make it even better, you can opt for organic quinoa for an added layer of quality. If you’re looking for more healthy meal prep ideas, be sure to check out our collection of low-calorie recipes.
Asian Avocado Peanut Coleslaw
Indulge in a nutritious twist on traditional Coleslaw with this delectable Asian Avocado Coleslaw recipe, boasting an impressive array of health benefits.
Rich in fiber, healthy fats, and antioxidants, this dish is an excellent choice for those seeking a guilt-free snack or side dish.
Kale White Bean Salad with Tuna
Indulge in a nutritious twist on the classic salad with this Kale White Bean Salad with Tuna recipe. The addition of white beans and kale takes it to the next level, while swapping out traditional mayo for a creamy homemade tahini dressing is the perfect game-changer.
If you’re running low on tahini, don’t worry – you can easily get your hands on some organic options online. Looking for more low-calorie meal prep ideas? We’ve got you covered with our extensive collection of recipes.
Meal Prep Spinach, Beet, and Chicken Power Salads
To create the apple cider vinegar dressing for this salad, gather shallots, olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
Begin by combining your shallots and olive oil in a blender or food processor, then gradually add the remaining ingredients. Blend until the mixture is smooth, using an immersion blender if desired. I suggest utilizing this reliable immersion blender for optimal results.
Chickpea Orzo Salad
The combination of orzo, chickpeas, kale, bell peppers, red onions, and feta cheese is not only mouthwatering but also packed with an array of essential nutrients. Vitamin A and C, for instance, work in tandem to boost your immune system.
Taco Salad Meal Prep
This meal prep recipe for Taco Salad is a flavorful and nutritious option, featuring a blend of eight spices in the ground turkey.
To achieve perfectly browned ground turkey, cook it in a large skillet that can accommodate all of the meat at once. A cast-iron skillet is an excellent choice as it distributes heat evenly, resulting in a well-cooked product.
Sardine Salad with Collard Green Wraps
Savory Sardine Salad wraps with a punch of heat, these collard green creations are not only delicious but also packed with nutrients.
Collard greens bring more to the table than just flavor, as they’re an excellent source of Vitamin K and calcium. In fact, 2 cups provide a whopping 128% of your daily Vitamin K needs and 16% of your calcium requirements.
Lemon Kale Salad with Garlic and Parmesan
Indulge in a refreshing and nutritious Lemon Kale Salad with Garlic and Parmesan, boasting an impressive 175 calories per serving.
The perfect combination of curly kale, toasted nuts, and shaved Parmesan cheese creates a delightful bite.
To take it to the next level, add some protein-rich grilled chicken breasts for a satisfying meal. This salad’s simplicity is elevated by a zesty garlicky vinaigrette, making it an ideal choice for those looking for a light yet flavorful option.
Pomegranate Kale Salad
In just six minutes, you can prepare a delectable Kale Salad that’s packed with flavors.
The creamy saltiness of the feta and sweet-tartness of the pomegranate arils are beautifully offset by the earthy bitterness of the kale. To take it to the next level, top your salad with a tangy pomegranate-honey vinaigrette.
Beetroot Avocado Feta Salad
In just 15 minutes, you can craft a culinary masterpiece with the Beetroot Avocado Feta Salad.
The harmonious union of beets and feta is the key to this dish’s exceptional flavor profile. The mixed grains and pumpkin seeds bring a satisfying texture, with a delightful crunch from the nutty seeds.
Meanwhile, the baby salad leaves and fragrant basil infuse the salad with freshness.
Crunchy Turkey Salad
Look no further than this Crunch Turkey Salad, which is packed with vibrant veggies and comes in at just 13 grams of net carbs per serving. And if you’re looking to reduce the carb count even more, simply skip the carrots.
Vegan Couscous Salad
If you’re seeking a Halloween-inspired Couscous Salad that’s as vibrant as the season, look no further. This vegan masterpiece boasts an astonishing array of green hues courtesy of spinach, peas, parsley, and pesto.
The result is a salad that not only delights the palate but also packs a nutritious punch.
This sweet and earthy concoction is teeming with Vitamin C to keep those pesky germs at bay, making it the perfect treat for a spooky celebration.
Spicy Indian Red Quinoa Salad
The key to achieving the perfect crispiness lies in using extra firm tofu, which is then pressed to remove excess moisture.
Next, season your tofu with cornstarch to give it an added crunch. This salad not only tantalizes the taste buds but also packs a nutritional punch.
Salmon Quinoa Salad
This quinoa salad is a satisfying dinner option that combines the flavors and textures of crispy pan-fried salmon, fluffy quinoa, sweet potatoes, cucumber, chickpeas, walnuts, and fresh herbs.
Not only does it provide a good dose of filling protein, but it also incorporates red chili peppers which have been shown to help decrease appetite and lead to eating less overall.
Vegan Asian Brown Rice Salad
Satisfy your cravings for Chinese takeout with a healthier, vegan alternative – this Asian-inspired brown rice salad is the perfect solution.
With a delightful combination of textures and flavors, you’ll find sweet carrots and red bell peppers, crunchy cabbage, filling brown rice and edamame, all brought together by a savory and sweet sesame dressing.
Caprese Salad
Indulge in the simplicity and richness of a Caprese Salad, where creamy mozzarella, plump tomatoes, and fragrant basil come together in perfect harmony.
A drizzle of tangy balsamic glaze elevates this Italian-inspired masterpiece to new heights.
This salad is delectable just as it is, but feel free to get creative by adding cooked shrimp or chicken for an extra layer of flavor
Sweet Potato Quinoa Salad
Warm and inviting, this Sweet Potato Quinoa Salad is a delightful culinary experience. The natural sweetness of the roasted sweet potatoes and scallions melds seamlessly with the fluffy quinoa, while the crunchy pine nuts provide a satisfying textural contrast.
To add an extra layer of depth to the dish, whisk together lemon zest, lemon juice, and pure maple syrup for a tangy yet sweet dressing.
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