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21 Easy Meal Prep Salads

Ready to meal prep a few salads so you can eat them throughout the days to come? These healthy meal prep salads are great for work, home lunch, and  for kids to pack up.
meal prep salads

We could all do with eating more veggies. And salads are a great way to do just that.

But salads involve a lot of chopping and dicing. And who has time to do that

That’s where meal prep salads come in handy. Prep once and have your salads ready for a week.

So, I’ve compiled a list of salads that can be meal prepped. They’re not only healthy but taste great too.

To keep your salads fresh longer, it’s important to store them in airtight food storage containers. I recommend these glass food storage containers because they’ll keep your food fresh longer than plastic ones.

However, if you find glass containers too heavy to lug around, these BPA-free plastic food storage containers are also a good option.

1. Peanut Crunch Salad In A Jar

Peanut Crunch Salad


Salads in a jar are all the rage right now. After all, what’s not to love about them?

They’re tasty and easy to prepare. As an extra bonus, you can eat them right out of the jar…no extra dishes needed.

This salad in a jar tastes amazing. The crunchiness of the cabbage goes perfectly with the grittiness of the cooked quinoa.

The edamame beans, carrots, and green onions add lots of color and freshness.

And the peanut butter dressing is the icing on top of the cake, ahem, salad. It is packed with peanut butter goodness.

Besides being tasty, this salad is good for you too. It’s packed with plant-based protein.

You’ll also be glad to know that just one serving provides a whopping 40% of your daily fiber needs too.

To make it, you’ll need some Mason jars. So, make sure you have those handy. If you don’t have any, here are some of my favorite mason jars.

Per Serving:

  • Calories: 414
  • Fats: 21g
  • Protein: 19g
  • Carbs: 41g
  • Fiber: 10g
  • Sugar: 11g


2. Middle Eastern Breakfast Salad Bowls

Breakfast Salad Bowls


Breakfast is one of the most important meals of the day. And for good reason… Having a good breakfast sets you up for the day.

But mornings can be so hectic. So, we often rush through breakfast or even skip it entirely.

These breakfast salad bowls are a great way to start your day. They’re packed with Mediterranean flavors.

From the spices to the herbs. To the fresh veggies, grains, hummus, and tzatziki sauce…it’s a party in your mouth.

The quinoa and poached eggs provide a good source of vegetarian protein.

Now, poaching eggs can be a pain. So, to make it a breeze, you can simply use an egg maker like this.

Check out more breakfast meal prep ideas here.

Per Serving:

  • Calories: 280
  • Fats: 12g
  • Protein: 10.1g
  • Carbs: 32.3g
  • Fiber: 4.6g
  • Sugar: 0g


More of a visual learner? Check out these healthy salads that can be easily meal prepped. For more recipes, just continue scrolling.

3. Greek Mason Jar Salads

Greek Mason Jar


Can’t get enough Mediterranean eats? Give these Greek Mason Jar Salads a try!

They’re packed with yummy ingredients. Like salty kalamata olives, creamy feta cheese, sweet red onions, crunchy cucumbers, and juicy grapes tomatoes.

The garbanzo beans and shredded chicken make them extra filling.

These salad jars don’t skimp on fiber either. Just one serving provides a quarter of your daily fiber needs.

Now, you will need some shredded chicken to make these salads. If you don’t have any cooked chicken on hand, just hop over to your local grocery store and buy a rotisserie chicken.

Then shred your chicken using a fork. Or, to make it quicker, you can use a good pair of meat shredder claws like this.

Check out more chicken meal prep recipes here.

Per Serving:

  • Calories: 396g
  • Fats: 29g
  • Protein: 19g
  • Carbs: 17g
  • Fiber: 6g
  • Sugar: 3g


4. Mediterranean Bean Salad

Mediterranean Bean Bowl


Okay, time for some more Mediterranean eats. After all, you can’t have too much, right?

This bean salad looks and tastes amazing. It’s packed with three types of beans, so you’re getting tons of protein and fiber too.

The sweetness of the cherry tomatoes and red onions is balanced by the saltiness of the kalamata olives. And the English cucumber makes it nice and refreshing.

While the brightness of the salad is complemented by the creaminess of the feta cheese. You’ll definitely want more.

And at only 308 calories per serving, you sure can.

Per Serving:

  • Calories: 308
  • Fats: 15g
  • Protein: 13g
  • Carbs: 35g
  • Fiber: 11g
  • Sugar: 5g


5. BBQ Chicken Chopped Salad

Chopped BBQ Chicken


Salads are good and all. But more often than not, salads involve lots of chopping.

And with all that chopping, requires patience. Not to mention, watching your fingers.

This BBQ Chicken Chopped Salad doesn’t require a whole lot of chopping. That’s because you’re using a bagged salad for part of the veggies.

So, it takes a lot of the work out of making the salad. And it’s pretty tasty too.

That’s because you are using a variety of tasty ingredients. Like shredded rotisserie chicken, hard-boiled eggs, crunchy bell peppers, sweet cherry tomatoes, and creamy cheddar cheese.

Now, you will still need to cut up some veggies. But not a whole lot- just cherry tomatoes, half a bell pepper, and an avocado.

To make cutting your avocado easier, and to save your fingers, you can simply use an avocado slicer like this.

Per Serving:

  • Calories: 477
  • Fats: 17g
  • Protein: 38g
  • Carbs: 37g
  • Fiber: 12g
  • Sugar: 8.5g


6. Meal Prep Low Carb Big Mac Salad Jars

Low Carb Big Mac Jars


Love Big Macs but need to ditch the carbs? Then these salad jars are a perfect option.

They have all the flavors of a Big Mac but with way fewer carbs. So, they’re healthier for you too.

You’ve got nicely browned ground beef, juicy plum tomatoes, crunchy dill pickles, crispy lettuce, and of course, some cheddar cheese. And what’s a Big Mac without the Big Mac sauce?

The sauce is creamy, sweet, and savory. And all you need to make it are 3 ingredients: mayonnaise, ketchup, and relish.

But to keep it even simpler, you can simply use this premade sauce here. It tastes very similar to Big Mac sauce.

Now, these salad jars do contain ground beef, which has a large carbon footprint. So, you may want to make them less often.

Per Serving:

  • Calories: 426
  • Fats: 28g
  • Protein: 29g
  • Carbs: 15g
  • Fiber: 2g
  • Sugar: 9g


7. Easy Cobb Salad Meal Prep

Cobb Salad Meal Prep


I love a good salad. But let’s be honest: many salads can taste like you’re eating grass.

This Cobb Salad tastes like anything but grass. That’s because it contains succulent chicken breast, eggs, and crispy bacon.

And let’s not forget the veggies. You’ve got crispy romaine lettuce, creamy avocado, and juicy tomatoes. Eating healthy doesn’t get much tastier than this.

Besides being yummy, this salad is also low in carbs. One serving contains only 3.7 grams of net carbs.

And it’s packed with fat too. So, it’s a great salad to eat if you’re following a keto diet.

Per Serving:

  • Calories: 394
  • Fats: 27.1g
  • Protein: 29.6g
  • Carbs: 8.3g
  • Fiber: 4.6g
  • Sugar: 2.2g


8. Chickpea Salad With Cucumbers & Tomatoes

Chickpea Salad With Cucumbers


Salads have a reputation for being expensive. But they don’t have to be.

So, if you’re looking for a salad that is budget-friendly, give this salad a try.

This salad is packed with flavor, and it’s pretty affordable. That’s because you’re using chickpeas.

Chickpeas are a cheap source of plant-based protein. Just one cup of cooked chickpeas provides almost a third of your daily protein needs.

It’s also rich in magnesium, phosphorus, and manganese, which you need for healthy bones. So, eat up those chickpeas.

To save even more money, it’s best to buy dried chickpeas instead of canned chickpeas. Then, to save time cooking them, simply use an Instant Pot.

If you don’t have one yet, here is an Instant pot I use.

Per Serving:

  • Calories: 790
  • Fats: 35g
  • Protein: 29g
  • Carbs: 97g
  • Fiber: 20g
  • Sugar: 23g


9. Southwestern Chopped Chicken Salad Meal Prep

Southwestern Chopped Chicken


Do you love chicken breasts? Then you’ll love this salad.

It’s packed with tender, juicy chicken breasts. And they’re packed with flavor.

That’s because you’re using a ton of spices- 6 to be exact. So, get out those measuring spoons. I like these ones here because they don’t rust or get stained.

The cherry tomatoes, red onions, black beans, corn, and red bell peppers add lots of sweetness and southwestern Flava. And the black beans make this salad extra hearty.

Meanwhile, the creaminess of the ranch dressing balances the crispness of the tortilla strips perfectly.

Per Serving:

  • Calories: 463
  • Fats: 19g
  • Protein: 31g
  • Carbs: 41g
  • Fiber: 12g
  • Sugar: 7g


10. Moroccan Quinoa Salad With Crispy Chickpeas

Moroccan Quinoa With Crispy Chickpeas


Looking for a salad that will leave your co-workers drooling? Try this Moroccan Quinoa Salad.

It’s full of a variety of flavors and textures. From the crispy chickpeas filled with Moroccan spices to the fluffy quinoa.

Also, from the sweet and crunchy carrots to the creamy feta cheese. From the sweet dates to the fresh mint… Your taste buds will love every single bite.

And since one batch makes 8 servings, you can even bring some for your co-workers. After all, sharing is caring!

Per Serving:

  • Calories: 488
  • Fats: 24g
  • Protein: 16g
  • Carbs: 58g
  • Fiber: 12g
  • Sugar: 3g


11. Thai Chopped Chicken Salad

Thai Chopped Chicken


Craving Thai takeout? Have this instead.

On the menu is a chopped salad made with purple and green cabbage, carrots, red bell peppers, shredded chicken, and cucumber.

The fresh cilantro and green onions add a nice Thai spin. And the peanut dressing is amazing.

It’s creamy, peanuty and has a nice balance of sweet and salty… You’ll want to use it on all your salads.

Besides being yummy, this salad is really nutritious It’s packed with Vitamins A and C, so it’s good for your immune system.

It’s also full of protein. So, it’s pretty filling too. Bon appetit!

Per Serving:

  • Calories: 404
  • Fats: 16.9g
  • Protein: 41g
  • Carbs: 23.9g
  • Fiber: 5.4g
  • Sugar: 11.6g


12. Quinoa Sweet Potato Salad

Quinoa Sweet Potato


Fall is the perfect time for sitting by the fire. And sipping a nice warm cup of tea or coffee.

But just because it’s cold outside doesn’t mean you can’t have salad. Like this one here.

It’s packed with harvest flavors. Like roasted sweet potatoes, beautifully caramelized onions, crispy chickpeas, toasted maple walnuts, and fresh rosemary.

What I love about it is that it’s a sheet pan meal. So, you don’t have to wash a ton of pots and pans after making it.

Just add some baby kale, cooked quinoa, and your favorite salad dressing. And you’re good to go.

Per Serving:

  • Calories: 424
  • Fats: 27.6g
  • Protein: 10.6g
  • Carbs: 38.7g
  • Fiber: 8.7g
  • Sugar: 9.9g


13. Caprese Chicken Salad Meal Prep Bowls

Caprese Chicken With Quinoa


Love the flavors of Italy? These salad meal prep bowls are for you.

They’re yummy and hearty. That’s because they’re packed with juicy baked chicken, sweet cherry tomatoes, baby bocconcini, quinoa, and fresh basil leaves.

And the balsamic vinaigrette pairs well with the salad. The balsamic vinegar and maple syrup add some sweetness, while the Dijon mustard adds some heat.

These salads have tons of protein from the chicken and quinoa. Besides being a good source of plant-based protein, quinoa is also pretty nutritious.

It’s rich in manganese, magnesium, and phosphorus, which you need for healthy bones. And it’s a good source of energy which you need to keep your energy levels up.

It’s also gluten-free, so it’s a great grain if you have allergies or sensitivities to gluten. If you love quinoa, you might like this Mexican bean quinoa meal prep!

Per Serving:

  • Calories: 464
  • Fats: 23g
  • Protein: 31g
  • Carbs: 31g
  • Fiber: 3g
  • Sugar: 8g


14. Healthy Egg Salad Bowls

Healthy Egg Salad


When you think of egg salad, do you automatically think of sandwiches? Me too!

But all that bread is loaded with carbs. And having too many carbs for say, lunch, can leave you feeling sleepy.

So, if you want all the taste of egg salad (minus the snooze fest), give these egg salad bowls a try.

The egg salad has a nice creaminess from the Greek yogurt, and some crunch from the celery.

The lemon zest adds tang, while the Dijon mustard adds some heat… I bet you weren’t expecting that.

And instead of bread, you have a nice medley of veggies. Veggies like cherry tomatoes, red onions, and avocados. Yum!

Per Serving:

  • Calories: 469
  • Fats: 31g
  • Protein: 27g
  • Carbs: 23g
  • Fiber: 10g
  • Sugar: 9.5g


15. Dynamite Shrimp Sushi Jars

Shrimp Sushi Jars


Now, time for some seafood. Yes, you read that right … Who says you can’t have seafood in a salad?

These sushi jars have all the flavors of sushi, without all the work.

You have sticky rice, succulent shrimp, crunchy red cabbage, matchstick carrots, creamy avocado, and refreshing cucumber. You even have seaweed salad and nori.

What more could you want?

Per Serving:

  • Calories: 335
  • Fats: 5g
  • Protein: 30g
  • Carbs: 37g
  • Fiber: 3g
  • Sugar: 10g


16. Easy Detox Salad In A Jar

Detox Salad Jar


I love meat, as I’m sure many of you do too. But once in a while, it’s a good idea to detox by just eating plants.

This easy detox salad doesn’t have an ounce of meat. All it contains are veggies, legumes, nuts, and seeds with tons of health benefits.

Like cucumbers, onions, broccoli, cabbage, carrots, spinach, and chickpeas. It’s a powerhouse of nutrition.

And for crunch and extra protein, you add some almonds and pumpkin seeds.

The homemade salad dressing is equally as nutritious. You have your heart-healthy fats from the olive oil, Vitamin C from the lemon, and antioxidants from the garlic.

What’s more, this salad takes only 10 minutes to make. So, it’s great for those times when you’re short on time.

Per Serving:

  • Calories: 430
  • Fats: 25g
  • Protein: 14g
  • Carbs: 44g
  • Fiber: 12g
  • Sugar:


17. Thai Chickpea Mason Jar Salad

Thai Chickpea Mason Jar


Want some more vegan eats? Give this Thai Chickpea Mason Jar Salad a try.

The roasted peanuts, carrots, and cabbage add a nice crunch. Meanwhile, the chickpeas and quinoa make it extra filling.

The zucchini adds lots of freshness. While the peanut dressing adds sweetness, tanginess, umami, and some heat.

To add texture, you’ll be spiralizing your zucchini and carrots, so make sure you have a good spiralizer. If you don’t have one, you can get a pretty good one here.

Per Serving:

  • Calories: 448
  • Fats: 55g
  • Protein: 18g
  • Carbs: 55g
  • Fiber: 11g
  • Sugar: 10g


18. Buffalo Chickpea Jar Salad

Buffalo Chickpea MealCredit:

Do you love all things spicy? Then, you’ll love this Buffalo Chickpea Jar Salad.

The chickpeas are coated in a spicy sauce. While the quinoa, carrots, radishes, and celery are mixed with a creamy homemade Yogurt blue cheese dressing that mellows out the heat.

Never made Yogurt blue cheese dressing before? It’s pretty easy.

Just mix together some Greek yogurt, crumbled blue cheese, rice wine vinegar, unsweetened almond milk, and some spices.

Per Serving:

  • Calories: 343
  • Fats: 12g
  • Protein: 19g
  • Carbs: 41g
  • Fiber: 10g
  • Sugar: 9g


19. Tuna Salad Meal Prep

Tuna Salad Meal Prep


Are you looking for a spin on your classic tuna salad? This is a great option.

This tuna salad is made with non-fat Greek yogurt. So, it has less fat and is packed with protein.

The celery and red onions add a nice crunch. While the Dijon mustard adds some heat, and the lemon juice adds some tang- this ain’t your momma’s tuna salad.

To accompany your tuna salad, you add some apples, raw almonds, lettuce leaves, and boiled eggs. With a salad like this, you definitely won’t be hitting the vending machine at work.

Per Serving:

  • Calories: 227
  • Fats: 11g
  • Protein: 13g
  • Carbs: 16g
  • Fiber: 3g
  • Sugar: 10g


20. Salmon Avocado Salad

Salmon and Avocado Salad


After a workout, the last thing you want to do is cook. This salmon avocado salad is for times like those.

It contains tender, flaky salmon, creamy avocado, juicy tomatoes, and sweet red onions on a bed of lettuce. All topped with a homemade lemon vinaigrette.

Besides being tasty, it’s pretty nutritious too. It’s packed with protein, so it makes for a great post-workout meal.

It’s also packed with omega-3s that are good for your heart and your brain. So, eat up that salad!

Per Serving:

  • Calories: 732
  • Fats: 56g
  • Protein: 40g
  • Carbs: 21g
  • Fiber: 11g
  • Sugar: 8g


21. Thai Chicken Soba Noodle Salad Jars

Thai Chicken Soba Noodles


Need some more post-workout, macro-friendly meal prep salad ideas? These salad jars are a great option.

All I can say about them are Yum! You’ve got chicken accompanied with delicious Thai-inspired ingredients like soba noodles, green onions, and roasted salted peanuts.

The broccoli slaw adds some crunch, while the red peppers add some sweetness. And the satay sauce is A.M.A.Z.I.N.G.

It’s creamy and has a nice balance of sweetness and umami. The dried ginger adds some heat.

Besides being tasty, these salad jars are packed with protein.

So, they’re awesome for a post-workout meal. With a dish like this, you may want to work out more often.

Per Serving:

  • Calories: 453
  • Fats: 31g
  • Protein: 28g
  • Carbs: 20g
  • Fiber: 5g
  • Sugar: 4g



Which one of these healthy meal prep salads are your favorite? Let me know!