Nothing shaped my childhood more than the traditional layered salad that was on the salad buffet at every family celebration. Meal Prep Salad is the layered salad of our generation.
You can individually select what goes into your salad and what your focus is: fresh vegetables, proteins, or maybe complex carbohydrates? The choice is yours.
With the modular system, you can create your perfect salad here. Simply choose as many ingredients as you want from the different sections and put them into a tightly sealable jar or container.
Nährwerte pro Portion
Zubereitung
Feel free to season these ingredients with suitable herbs, spices & co for an extra tasty salad. You can find ideas below.
Recipe Note
I love a fresh and spicy salad for lunch – but often I just don’t have the time to stand in the kitchen and chop vegetables during my lunch break. The solution: Meal Prep Salad! Prepared salads in cute-looking jars that not only taste delicious but also save a lot of time and provide important nutrients.
The Best Salad-in-a-Jar Ideas
I’ve tried all the combos and have become 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 give the typical taste of the classic salad. Onions and garlic as well as some hot peppers round off the flavor.
Italian Pasta Salad as Meal Prep Salad Recipe:
Pasta of your choice, spinach, fresh or dried tomatoes, garlic, and a big portion of Italian herbs make you feel "La Dolce Vita." Freshly roasted croutons add extra crunch.
Oriental Couscous Salad as Meal Prep Salad:
Couscous – best heavily seasoned with cumin and paprika powder – carrots, roasted chickpeas, and crunchy pomegranate seeds. That’s the best combo!
Mediterranean Chickpea Salad:
Chickpeas (preferably seasoned with Mediterranean spices and baked), cucumber, tomato, red onions, and fresh mint for a fresh kick are something completely different.
Quinoa Salad Meal Prep:
Quinoa, spring onions, vegan feta, cucumbers, tomatoes, and bell peppers – that’s all you need. Psst: Fresh pomegranate seeds also work great in this salad.
Info: Our meal prep salad is vegan, but of course, you can also use animal ingredients if you want!
Meal Prep with Specific Goals
Are you following a specific goal with your meal prep? Then you’re in the right place:
Quick Salad in a Jar:
Are you really short on time? Then pour boiling water over couscous and season it with salt and the spices of your choice (my recommendation: paprika, curry, cumin). Throw some vegetables into a chopper. Carrots work well for this. Chop the vegetables in intervals (be careful not to make a puree) and put everything into a jar. This way, you have a delicious salad in just a few minutes and steps. And the best part: hardly any washing up!
Meal Prep Salad Low Carb:
You can also make your salad low carb by not using a carbohydrate source and choosing low-carb options for your vegetables and other ingredients.
An example: leafy greens, cucumber, herbs, and tomatoes with a few roasted seeds.
Meal prep salad with protein:
Yes, a salad can also be part of a protein-rich diet. Feel free to combine different protein ingredients and eat a protein roll with your salad.
Low-calorie salad:
For a "low calorie" salad, use low-calorie ingredients like cucumber and leafy greens and don’t drown your salad in an oily dressing. A little reminder: Calories mean energy for your body, and you need energy for your daily life!
Salad dressings for your meal prep salads
This way, your salad will never be boring! Use one of these salad dressing ideas or mix yourself a delicious dressing.
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Classic vinaigrette:
3 tbsp olive oil, 1 tbsp vinegar (white wine vinegar, raspberry vinegar, or balsamic vinegar), 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, some ginger & garlic, 2-3 tbsp water -
Fresh yogurt dressing:
3 tbsp soy yogurt, 1 tsp lemon juice, 1 tsp olive oil, fresh chives, salt & pepper -
Spicy herb dressing:
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 & pepper -
Fruity raspberry dressing:
3 tbsp rapeseed oil, 0.5 tbsp raspberry vinegar, some pureed raspberries, salt & pepper -
Creamy mayo dressing:
3 tbsp vegan mayo, 1 tbsp vinegar of your choice, 1 tsp mustard, some vegetable broth, salt & pepper
Tips
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One of the most important points in our meal prep layered salad is, of course, the layering! If you want to layer your meal prep salad, the right order matters. Start with heavy and very carbohydrate- or protein-rich foods. On top of that, you can add sturdy, firm vegetables and other ingredients. The higher you go, the more "delicate" and softer your ingredients can be. This way, you ensure that your spinach leaves are not crushed by heavy potatoes.
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How to keep meal prep salad crisp?
If you don’t add dressing, follow the layering rules, and store your salads in jars in the fridge, you’re already doing almost everything to keep your salads crisp. If you add very watery ingredients like cucumbers, you can lightly drain them before layering by salting and letting them sit briefly. Pour off the liquid that forms. This way, the ingredients release less water during storage, which could otherwise make your noodles soggy and mushy. -
Want to prepare a salad several days before eating and keep it fresh? It’s possible! Choose the freshest ingredients possible (if your bell pepper is already very shriveled, it might not survive a few extra days in the jar), work with clean hands in a clean kitchen, and always store your salads airtight and cool. This way, your salads will last several days. If you want to keep your salad longer, avoid highly perishable ingredients or add them fresh on the day you eat it.
