Nothing shaped my childhood more than the traditional layered salad that appeared on the salad buffet at every family celebration. Meal prep salad is the layered salad of our generation.
You can individually choose what goes into your salad and where your focus lies: fresh vegetables, protein, or maybe complex carbohydrates? The choice is yours.
Using the modular principle, you can put together your perfect salad here. Simply choose as many ingredients as you like from the different sections and add them to a tightly sealable jar or container.
Nutritional values per serving
Instructions
Recipe Note
I love a fresh, flavorful salad for lunch – but I often simply don’t have the time to stand in the kitchen chopping vegetables during my break. The solution: meal prep salad! Prepared salads in cute jars that not only taste great but also save time and provide important nutrients.
The best salad-in-a-jar ideas
I’ve tried all the combinations and by now I’m a real pro when it comes to salad-in-a-jar recipes. Here are my favorites:
Greek meal prep salad:
Greek pasta, tomatoes, cucumbers, bell peppers, and vegan feta create the classic salad flavor. Onions, garlic, and a few spicy peppers round it all off.
Italian pasta salad as a meal prep recipe:
Pasta of your choice, spinach, fresh or sun-dried tomatoes, garlic, and plenty of Italian herbs will make you feel "La Dolce Vita." Freshly roasted croutons add extra crunch.
Oriental couscous salad as a meal prep salad:
Couscous – ideally heavily seasoned with cumin and paprika – carrots, roasted chickpeas, and crunchy pomegranate seeds. The perfect combo!
Mediterranean chickpea salad:
Chickpeas (optionally seasoned with Mediterranean spices and baked), cucumber, tomato, red onion, and fresh mint for a refreshing twist.
Quinoa salad meal prep:
Quinoa, spring onions, vegan feta, cucumber, tomatoes, and bell peppers – that’s all you need. Pssst: Fresh pomegranate seeds are also great in this salad.
Info: Our meal prep salad is vegan, but you can of course add animal-based ingredients if you like!
Meal prep for specific goals
Do you have a specific goal in mind with your meal prep? Then you’re in the right place:
Quick salad in a jar:
Short on time? Simply pour boiling water over couscous and season it with salt and spices of your choice (my recommendation: paprika, curry, cumin). Toss some vegetables into a food processor – carrots work particularly well. Pulse in intervals (be careful not to make a purée) and add everything to a jar. In just a few minutes, you’ll have a delicious salad – and barely any dishes!
Low-carb meal prep salad:
You can also make your salad low carb by skipping the carbohydrate source and choosing low-carb vegetables and ingredients instead.
Example: leafy greens, cucumber, herbs, and tomatoes with a few roasted seeds.
Meal prep salad with protein:
Yes, a salad can absolutely be part of a high-protein diet. Feel free to combine different protein sources and enjoy a protein roll alongside your salad.
Low-calorie salad:
For a "low calorie" salad, opt for low-calorie ingredients like cucumber and leafy greens and avoid drowning your salad in oily dressing. Quick reminder: calories equal energy – and you need energy for everyday life!
Salad dressings for your meal prep salads
This way your salad will never get boring! Use one of these dressing ideas or mix up your own.
Classic vinaigrette:
3 tbsp olive oil, 1 tbsp vinegar (white wine vinegar, raspberry vinegar, or balsamic), 1 tsp mustard, herbs of your choice, salt & pepper, optional 1 tsp sweetener of your choice.Exotic peanut dressing:
2 tbsp peanut butter, juice of one lime, 1 tbsp soy sauce, a little ginger & garlic, 2–3 tbsp waterFresh yogurt dressing:
3 tbsp soy yogurt, 1 tsp lemon juice, 1 tsp olive oil, fresh chives, salt & pepperHerb vinaigrette:
3 tbsp olive oil, 1 tbsp white wine vinegar, 1 tsp mustard, lots of fresh herbs of your choice, garlic, salt & pepper, optional 1 tsp sweetener of your choice.Oriental tahini lemon dressing:
2 tbsp tahini, juice of half a lemon, 1 tsp sweetener of your choice, garlic, a few tbsp water, salt & pepperFruity raspberry dressing:
3 tbsp rapeseed oil, 0.5 tbsp raspberry vinegar, a few blended raspberries, salt & pepperCreamy mayo dressing:
3 tbsp vegan mayo, 1 tbsp vinegar of your choice, 1 tsp mustard, a little vegetable broth, salt & pepper
Tips
One of the most important aspects of our layered meal prep salad is, of course, the layering! Start with heavier, carb- or protein-rich ingredients. Add sturdy vegetables next, and place delicate ingredients near the top. This ensures your spinach doesn’t get crushed by heavy potatoes.
How to keep meal prep salad crisp:
If you skip the dressing, follow the layering rules, and store your salads airtight in the fridge, you’re already doing almost everything right. For watery ingredients like cucumber, you can lightly salt and drain them before layering to prevent sogginess.Preparing salads several days in advance and keeping them fresh? It works! Use very fresh ingredients, work with clean hands in a clean kitchen, and always store salads airtight and cool. For longer storage, avoid highly perishable ingredients or add them fresh on the day of eating.
