These healthy meal prep salads are great for work, home lunch, and for kids to pack up.
These salads are a great way to eat more veggies and can be meal-prepped. They’re not only healthy but taste great too.
To keep your salads fresh longer, store them in airtight food storage containers. I recommend these glass food storage containers.
However, if you find glass containers too heavy, these BPA-free plastic food storage containers are also a good option.
1. Peanut Crunch Salad In A Jar
Credit: avirtualvegan.com
This salad in a jar tastes amazing. The crunchiness of the cabbage goes perfectly with the grittiness of the cooked quinoa.
Besides being tasty, this salad is packed with plant-based protein.
To make it, you’ll need some Mason jars. 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
Credit: mealpreponfleek.com
These breakfast salad bowls are a great way to start your day. They’re packed with Mediterranean flavors.
The quinoa and poached eggs provide a good source of vegetarian protein.
Now, poaching eggs can be a pain. So 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
Credit: easybudgetrecipes.com
These Greek Mason Jar Salads are packed with yummy ingredients.
he garbanzo beans and shredded chicken make them extra filling.
To make these salads, you will need to shred your chicken using a fork. Or, 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
Credit: therecipewell.com
This bean salad is packed with protein and fiber.
The sweetness of the cherry tomatoes and red onions is balanced by the saltiness of the olives. The English cucumber makes it nice and refreshing and is complemented by the creaminess of the feta.
Only 308 calories per serving!
Per Serving:
- Calories: 308
- Fats: 15g
- Protein: 13g
- Carbs: 35g
- Fiber: 11g
- Sugar: 5g
5. BBQ Chicken Chopped Salad
Credit: produceforkids.com
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.
Now, you will still need to cut up the cherry tomatoes, half a bell pepper, and an avocado.
To make cutting your avocado easier, you can 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
Credit: thegirlonbloor.com
These salad jars have all the flavors of a Big Mac but with way fewer carbs.
The sauce is creamy, sweet, and savory. All you need to make it are 3 ingredients.
But to keep it even simpler, you can simply use this premade sauce here. It tastes very similar to Big Mac sauce.
Per Serving:
- Calories: 426
- Fats: 28g
- Protein: 29g
- Carbs: 15g
- Fiber: 2g
- Sugar: 9g
7. Easy Cobb Salad Meal Prep
Credit: allthehealthythings.com
This delicious Cobb Salad contains succulent chicken breast, eggs, and crispy bacon and a variety of veggies.
Besides being yummy, 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
Credit: allnutritious.com
Chickpeas are a cheap source of plant-based protein for salads, providing almost a third of your daily protein needs.
To save money, it’s best to buy dried 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
Credit: sweetpeasandsaffron.com
Do you love chicken breasts?
This salad is 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.
Per Serving:
- Calories: 463
- Fats: 19g
- Protein: 31g
- Carbs: 41g
- Fiber: 12g
- Sugar: 7g
10. Moroccan Quinoa Salad With Crispy Chickpeas
Credit: fitfoodiefinds.com
This Moroccan Quinoa Salad is full of flavors.
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.
One batch makes 8 servings.
Per Serving:
- Calories: 488
- Fats: 24g
- Protein: 16g
- Carbs: 58g
- Fiber: 12g
- Sugar: 3g
11. Thai Chopped Chicken Salad
Credit: fedandfit.com
On the menu is a chopped Thai salad made with a variety of veggies.
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.
Per Serving:
- Calories: 404
- Fats: 16.9g
- Protein: 41g
- Carbs: 23.9g
- Fiber: 5.4g
- Sugar: 11.6g
12. Quinoa Sweet Potato Salad
Credit: pinchofyum.com
This salad is 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.
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
Credit: sweetpeasandsaffron.com
These salad bowls are packed with juicy baked chicken, veggies, quinoa, and fresh basil leaves.
The balsamic vinegar and maple syrup add sweetness, while the Dijon mustard adds some heat.
These salads have tons of protein from the chicken and quinoa.
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
Credit: allnutritious.com
If want the taste of egg salad minus the carbs, 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.
And instead of bread, you have a nice medley of veggies.
Per Serving:
- Calories: 469
- Fats: 31g
- Protein: 27g
- Carbs: 23g
- Fiber: 10g
- Sugar: 9.5g
15. Dynamite Shrimp Sushi Jars
Credit: thegirlonbloor.com
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.
Per Serving:
- Calories: 335
- Fats: 5g
- Protein: 30g
- Carbs: 37g
- Fiber: 3g
- Sugar: 10g
16. Easy Detox Salad In A Jar
Credit: organizeyourselfskinny.com
This easy detox salad contains veggies, legumes, nuts, and seeds with tons of health benefits.
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.
Per Serving:
- Calories: 430
- Fats: 25g
- Protein: 14g
- Carbs: 44g
- Fiber: 12g
- Sugar:
17. Thai Chickpea Mason Jar Salad
Credit: sweetpeasandsaffron.com
Give this Thai Chickpea Mason Jar Salad a try.
The roasted peanuts, carrots, and cabbage add a nice crunch.
The zucchini adds freshness. While the peanut dressing adds sweetness, tanginess, umami, and some heat.
You’ll be spiralizing your zucchini and carrots for texture. If you don’t have a spiralizer, you can get a good one here.
Per Serving:
- Calories: 448
- Fats: 55g
- Protein: 18g
- Carbs: 55g
- Fiber: 11g
- Sugar: 10g
18. Buffalo Chickpea Jar Salad
Credit: abraskitchen.com
For 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.
To make yogurt blue cheese dressing, 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
Credit: damndelicious.net
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.
You will also add some apples, raw almonds, lettuce leaves, and boiled eggs.
Per Serving:
- Calories: 227
- Fats: 11g
- Protein: 13g
- Carbs: 16g
- Fiber: 3g
- Sugar: 10g
20. Salmon Avocado Salad
Credit: downshiftology.com
This salmon avocado salad contains tender salmon, creamy avocado, juicy tomatoes, and sweet red onions on a bed of lettuce. All topped with a homemade lemon vinaigrette.
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.
Per Serving:
- Calories: 732
- Fats: 56g
- Protein: 40g
- Carbs: 21g
- Fiber: 11g
- Sugar: 8g
21. Thai Chicken Soba Noodle Salad Jars
Credit: thegirlonbloor.com
These salad jars are a great macro-friendly meal prep idea?
You’ve got chicken accompanied with delicious Thai-inspired ingredients like soba noodles, green onions, and roasted salted peanuts.
These salad jars are packed with protein.
So, they’re awesome for a post-workout meal.
Per Serving:
- Calories: 453
- Fats: 31g
- Protein: 28g
- Carbs: 20g
- Fiber: 5g
- Sugar: 4g
22. Mediterranean Carrot Salad
Credit: runningtothekitchen.com
This Mediterranean Carrot Salad is a healthy way to indulge your sweet tooth.
The spiralized carrots and juicy raisins add lots of sweetness. This is offset by the salty feta cheese.
And the chickpeas make this Salad pretty filling.
You’re making the dressing with Tahini, Greek yogurt, lime juice, and honey.
Per Serving:
- Calories: 377
- Fats: 13g
- Protein: 16g
- Carbs: 54g
- Fiber: 11g
- Sugar: 21g
23. Curried Chicken Salad
Credit: theforkedspoon.com
Spice things up with this Curried Chicken Salad, full of yummy flavors and textures.
To prevent things from getting soggy, it’s a good idea to section your food.
These Bento boxes are perfect for adults and kiddos alike.
Love this recipe? Check out these healthy 600 calorie recipes.
Per Serving:
- Calories: 595
- Fats: 32g
- Protein: 53g
- Carbs: 22g
- Fiber: 1g
- Sugar: 17g
24. Blackened Salmon Kale Caesar Salad
Credit: ihatemealprep.com
This Blackened Salmon is flaky, tender, and has savory and spicy notes from this blackening seasoning.
Besides being high in protein, salmon contains a ton of omega-3s. And it contains antioxidants that fight off inflammation.
It may also boost your metabolism and help you lose belly fat.
Per Serving:
- Calories: 413
- Fats: 99.5g
- Protein: 36.6g
- Carbs: 2.1g
- Fiber: 1.8g
- Sugar: 0.4g
25. Quinoa Black Bean Salad
Credit: therecipewell.com
There’s nothing bland about this Quinoa Black Bean Salad. That’s because the quinoa soaks up the tangy, spiciness of the salad dressing.
And it’s tossed with black beans and veggies for natural sweetness and freshness.
You can pick up some organic quinoa here.
Check out more low calorie meal prep recipes here.
Per Serving:
- Calories: 262
- Fats: 11g
- Protein: 8g
- Carbs: 34g
- Fiber: 6g
- Sugar: 3g
26. Asian Avocado Peanut Coleslaw
Credit: theshortordercook.com
Looking for a healthier alternative to traditional Coleslaw?
This delicious Asian Avocado Coleslaw will do your body good.
That’s because it contains fiber, healthy fats, and antioxidants.
Now the protein is on the lower side; however, that’s an easy fix. Simply add some black soybeans, which you can get here.
Per Serving:
- Calories: 221
- Fats: 17.8g
- Protein: 2.4g
- Carbs: 16g
- Fiber: 3.3g
- Sugar: 6.4g
27. Kale White Bean Salad with Tuna
Credit: livinglou.com
This Kale White Bean Salad with Tuna has your usual ingredients. But it also has white beans and kale.
The usual mayo is replaced by something even better: homemade tahini dressing.
Running low on Tahini? You can get some organic Tahini here.
Check out more low calorie meal prep ideas here.
Per Serving:
- Calories: 392
- Fats: 13g
- Protein: 30g
- Carbs: 43g
- Fiber: 7g
- Sugar: 3g
28. Meal Prep Spinach, Beet, and Chicken Power Salads
Credit: healthyseasonalrecipes.com
To make the apple cider vinegar dressing for this salad, you’ll need shallots, olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
Mix your shallots and olive oil in a blending jar. Then add the rest of your ingredients.
Puree until smooth using an immersion blender. I recommend this immersion blender here.
Per Serving:
- Calories: 377
- Fats: 27g
- Protein: 30g
- Carbs: 15g
- Fiber: 5g
- Sugar:
29. Chickpea Orzo Salad
Credit: savorandsavvy.com
This Chickpea Orzo Salad has so many yummy Mediterranean flavors, from the orzo, chickpeas, kale, bell peppers, red onions, and feta cheese.
Besides being yummy, this Salad is packed with nutrients.
It contains immune-boosting vitamins such as Vitamins A and C.
Per Serving:
- Calories: 441
- Fats: 26g
- Protein: 11g
- Carbs: 40g
- Fiber: 5g
- Sugar: 4g
30. Taco Salad Meal Prep
Credit: theforkedspoon.com
This Taco Salad Meal Prep is packed with delicious ingredients.
And you’re using 8 different spices for the ground turkey.
To brown the ground turkey, you’ll want to use a large skillet to cook your ground turkey in one go.
I suggest using a cast-iron skillet like this. It distributes heat well, so your ground turkey gets evenly cooked.
Per Serving:
- Calories: 547
- Fats: 39g
- Protein: 33g
- Carbs: 22g
- Fiber: 8g
- Sugar: 7g
31. Sardine Salad with Collard Green Wraps
Credit: summeryule.com
These Sardine Salad with Collard Green Wraps are spicy, salty, creamy, and have a bit of heat.
Besides making a great wrap, collard greens are good for you too. Just 2 cups provide 128% of your daily Vitamin K needs.
And they even provide 16% of your calcium needs.
Per Serving:
- Calories: 254
- Fats: 16.4g
- Protein: 20.4g
- Carbs: 6.2g
- Fiber: 2g
- Sugar: 0g
32. Lemon Kale Salad with Garlic and Parmesan
Credit: ifoodreal.com
Looking for a really light salad? This Lemon Kale Salad with Garlic and Parmesan contains just 175 calories.
Leafy kale is tossed with toasted nuts and Parmesan cheese for a yummy bite.
All tossed in a simple garlicky vinaigrette.
Feel free to add some grilled chicken breasts to make it more filling.
Per Serving:
- Calories: 175
- Fats: 16g
- Protein: 4g
- Carbs: 5g
- Fiber: 1g
- Sugar: 1g
33. Pomegranate Kale Salad
Credit: thelittlestcrumb.com
This Kale Salad is ready in just 6 minutes.
Even though this Salad is easy to make, it’s pretty delicious. You’re getting creamy-saltiness from the feta and sweet-tartness from the pomegranate arils.
This is offset by the bitter kale. And you’re topping your Salad with a pomegranate-honey vinaigrette.
Per Serving:
- Calories: 459
- Fats: 37g
- Protein: 8.6g
- Carbs: 29.8g
- Fiber: 5.6g
- Sugar: 19.9g
34. Beetroot Avocado Feta Salad
Credit: eatloveeats.com
This Beetroot Avocado Feta Salad takes just 15 minutes to make and is super tasty. That’s because you’re pairing beets with feta.
The mixed grains and pumpkin seeds add chewiness and a crunchy, nutty texture.
And the baby salad leaves and basil make this Salad nice and fresh.
Per Serving:
- Calories: 419
- Fats: 27.7g
- Protein: 9.6g
- Carbs: 38.6g
- Fiber: 8.5g
- Sugar: 21.7g
35. Crunchy Turkey Salad
Credit: recipesfromapantry.com
Want to enjoy Salad – but watching those carbs? Give this Crunch Turkey Salad a try.
It’s colorful and flavorful. And it’s packed with a boatload of veggies.
What’s more, this Salad contains just 13 grams of net carbs.
Want to lower the carbs even more? Skip the carrots.
Per Serving:
- Calories: 227
- Fats: 11g
- Protein: 14g
- Carbs: 19g
- Fiber: 6g
- Sugar: 9g
36. Vegan Couscous Salad
Credit: myveganminimalist.com
Are you looking for a Halloween-themed Couscous Salad?
This Vegan Couscous Salad is green, and when I say green, I mean green. There’s green from spinach, peas, parsley, and pesto.
This Salad has lots of sweetness and earthiness, as well as Vitamin C to scare those germs away.
Per Serving:
- Calories: 292
- Fats: 11g
- Protein: 9g
- Carbs: 40g
- Fiber: 7g
- Sugar: 4g
37. Spicy Indian Red Quinoa Salad
Credit: myplantifulcooking.com
This Spicy Indian Red Quinoa Salad is a bowl full of crispy tofu and veggies that make the salad so refreshing and light – less than 200 calories!
Get your tofu crisp by using extra firm tofu. Then press your tofu with a tofu presser.
Then season your tofu, adding cornstarch.
Per Serving:
- Calories: 197
- Fats: 4g
- Protein: 12g
- Carbs: 29g
- Fiber: 4g
- Sugar: 4g
38. Salmon Quinoa Salad
Credit: mysugarfreekitchen.com
This Salmon Quinoa Salad is an excellent dinner option.
Crispy pan-fried salmon is paired with fluffy quinoa, sweet potatoes, cucumber, chickpeas, walnuts, and fresh herbs.
Not only is it rich in filling protein, but it also contains red chili peppers which decrease your appetite, so you end up eating less.
Per Serving:
- Calories: 556
- Fats: 20g
- Protein: 43g
- Carbs: 63g
- Fiber: 15g
- Sugar: 6g
39. Vegan Asian Brown Rice Salad
Credit: myplantifulcooking.com
Craving Chinese take-out? Fill up on this Vegan Asian Brown Rice Salad instead.
It’s light and packed with yumminess. You’ve got sweet carrots and red bell peppers.
The cabbage adds a pleasant crunch. And the brown rice and edamame fill you up.
The savory and sweet sesame dressing complements this Salad perfectly.
Per Serving:
- Calories: 183
- Fats: 4g
- Protein: 6g
- Carbs: 32g
- Fiber: 4g
- Sugar: 5g
40. Caprese Salad
Credit: dinneratthezoo.com
Are you craving Italian flavors instead? Dive into this Caprese Salad.
It’s a delicious blend of creamy mozzarella, juicy tomatoes, and fresh basil. And it’s drizzled with a tangy balsamic glaze
This Salad is delicious as it is. But if you like, you can add cooked shrimp or chicken.
Per Serving:
- Calories: 232
- Fats: 18g
- Protein: 13g
- Carbs: 7g
- Fiber: 4g
- Sugar: 1g
41. Sweet Potato Quinoa Salad
Credit: itsnotcomplicatedrecipes.com
This Sweet Potato Quinoa Salad is a great warm salad.
The sweet potatoes and scallions add a nice sweetness.
And the crunchy pine nuts contrast the fluffy quinoa wonderfully.
To make the tangy, sweet dressing, mix lemon zest, lemon juice, extra virgin olive oil, and some pure maple syrup.
Per Serving:
- Calories: 241
- Fats: 10g
- Protein: 6g
- Carbs: 33g
- Fiber: 4g
- Sugar: 4g