Make one of these hearty meal-prep salads once and enjoy it for days. They are delicious and hold up well in the fridge.
20 Meal-Prep Salads to Make Ahead and Eat All Week
Updated on May 18, 2025
1/20
DIY Salad in a Jar
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Our farm-fresh salad is layered with gorgeous garden veggies, and we built in a homemade dressing flavored with fresh herbs. Just shake it up to eat the rainbow. —Taste of Home Test Kitchen
Nutrition Facts:
1 serving: 364 calories, 16g fat (3g saturated fat), 37mg cholesterol, 294mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 17g protein.
2/20
Brussels Sprouts & Quinoa Salad
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
With Brussels sprouts for the green and cranberries for the red, this combination makes a cheery Christmastime salad. The refreshing and versatile mixture works with any kind of nut or dried fruit. —Cameron Stell, Los Angeles, California
Nutrition Facts:
2/3 cup: 286 calories, 15g fat (2g saturated fat), 0 cholesterol, 206mg sodium, 34g carbohydrate (8g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
3/20
Bulgur Salad
Total Time
35 min
Servings
9 servings
From the Recipe Creator:
Whether it's nutrition or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 298 calories, 17g fat (3g saturated fat), 7mg cholesterol, 657mg sodium, 31g carbohydrate (4g sugars, 8g fiber), 10g protein.
4/20
Cobb Salad
Total Time
40 min
Servings
6 servings (1-1/4 cups dressing)
From the Recipe Creator:
Made on the fly by Hollywood restaurateur Bob Cobb in 1937, the Cobb salad is a world-famous American dish. Here's a fresh take, with all the original appeal and an extra-special presentation. —Taste of Home Test Kitchen
Nutrition Facts:
1 serving: 575 calories, 52g fat (8g saturated fat), 147mg cholesterol, 1171mg sodium, 10g carbohydrate (3g sugars, 5g fiber), 20g protein.
5/20
Chicken Taco Salad
Total Time
3 hours 10 min
Servings
6 servings
From the Recipe Creator:
We use this super-duper chicken across several meals, including in tacos, on sandwiches, for omelets and in enchiladas. My little guys love to help measure the seasonings for this chicken taco salad recipe. —Karie Houghton, Lynnwood, Washington
Nutrition Facts:
1-1/2 cups lettuce with 3 ounces cooked chicken: 143 calories, 3g fat (1g saturated fat), 63mg cholesterol, 516mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
6/20
World’s Best Kale Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
Instead of your average dinner salad, try a kale salad. I didn't like kale until I made this! —Kathryn Egly, Colorado Springs, Colorado
Nutrition Facts:
1-1/4 cups: 181 calories, 14g fat (3g saturated fat), 7mg cholesterol, 183mg sodium, 13g carbohydrate (8g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 vegetable, 1/2 starch.
7/20
Thai Chicken Coleslaw
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My love of Thai peanut sauce inspired this tasty salad creation that always has me going back for seconds. It also make a delicious side when made without chicken. —Jodi Ollerman, West Richland, Washington
Nutrition Facts:
1 cup: 286 calories, 13g fat (3g saturated fat), 47mg cholesterol, 835mg sodium, 23g carbohydrate (15g sugars, 4g fiber), 21g protein.
8/20
Sesame Ramen Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
This spicy Asian sausage and noodle salad is equally good for lunch or a potluck. —Denese Johnson, Chico, Texas
Nutrition Facts:
1 cup: 402 calories, 25g fat (8g saturated fat), 31mg cholesterol, 972mg sodium, 33g carbohydrate (8g sugars, 2g fiber), 12g protein.
9/20
Vietnamese Noodle Salad with Pork
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
The only complex thing about this easy salad is the flavor! With smoky barbecued pork and a variety of fresh herbs and vegetables, this is a comforting and tasty home-cooked meal. —Rosalyn Nguyen, Astoria, New York
Nutrition Facts:
1 serving: 315 calories, 4g fat (1g saturated fat), 64mg cholesterol, 708mg sodium, 40g carbohydrate (3g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
10/20
Tarragon Tuna Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
It doesn't get much simpler (or tastier) than a quick tuna salad over fresh lettuce leaves. Start by preparing your tuna salad with canned tuna and fresh herbs. Keep it in a sealed container all week, then serve it over Bibb lettuce for a crunchy lettuce wrap or add kale for a nutrient-packed bite. —Billie Moss, Walnut Creek, California
Nutrition Facts:
2/3 cup: 151 calories, 7g fat (1g saturated fat), 38mg cholesterol, 373mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat.
11/20
Black-Eyed Pea Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
My black-eyed pea salad reminds me of a southern cooking class my husband and I took while visiting Savannah, Georgia. People go nuts for this recipe at picnics and potlucks. —Danielle Lee, Charleston, South Carolina
Nutrition Facts:
3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 fat.
12/20
Reuben Salad in a Jar
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Get the satisfying bite you crave from a Reuben sandwich in a healthier, more portable dish. Pour your Thousand Island dressing into the bottom of the jar or invest in a few salad jars with separate dressing compartments in the lids. Then, layer the veggies, and save the rye bread cubes for last. —Taste of Home Test Kitchen
Nutrition Facts:
1 serving: 509 calories, 35g fat (13g saturated fat), 81mg cholesterol, 1454mg sodium, 24g carbohydrate (10g sugars, 4g fiber), 24g protein.
13/20
Tabbouleh
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Tabbouleh is a classic Middle Eastern salad. The fresh veggies and mint leaves make it light and refreshing on a hot day. —Michael and Mathil Chebat, Lake Ridge, Virginia
Nutrition Facts:
2/3 cup: 100 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch.
14/20
Almond-Apricot Chicken Salad
Total Time
20 min
Servings
10 servings
From the Recipe Creator:
Here's a one-of-a-kind pasta salad that combines tender chicken, sweet apricots and crunchy vegetables. Plus, the lemony dressing can't be beat. —Susan Voigt, Plymouth, Minnesota
Nutrition Facts:
1 serving: 411 calories, 24g fat (6g saturated fat), 52mg cholesterol, 524mg sodium, 31g carbohydrate (10g sugars, 4g fiber), 17g protein.
15/20
Summertime Slaw
Total Time
35 min
Servings
12 servings
From the Recipe Creator:
As a change from mayonnaise-laden slaw, I created this refreshing alternative. It uses many of the garden vegetables I grow, so it's also economical. I serve it at our family reunion each Fourth of July, and it's always a big hit at get-togethers. —Sharon Payne, Mayfield, Kentucky
Nutrition Facts:
3/4 cup: 138 calories, 6g fat (1g saturated fat), 0 cholesterol, 291mg sodium, 21g carbohydrate (17g sugars, 2g fiber), 1g protein.
16/20
Asian Slaw
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
Here’s an Asian slaw recipe without all the greasy mayonnaise. It’s well-liked by the people who’ve tried it. A bit of sugar mellows the tangy Asian coleslaw dressing. —Alta Goodman, Canton, South Dakota
Nutrition Facts:
1 cup: 75 calories, 5g fat (1g saturated fat), 0 cholesterol, 223mg sodium, 8g carbohydrate, 3g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
17/20
Cashew-Curry Chicken Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My husband and I fell hard for the curried chicken salad from our grocery store deli, and I knew I could find a way to make something similar. This Greek yogurt chicken salad has become one of our favorites to take on trips to the beach. —Janine Cooper-Moren, Portland, Oregon
Nutrition Facts:
1 cup: 287 calories, 10g fat (3g saturated fat), 60mg cholesterol, 267mg sodium, 27g carbohydrate (20g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fruit.
18/20
Greek Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
The heart of a Greek salad recipe is in the olives, feta, cucumbers and tomatoes. Dress it with olive oil and vinegar, then add more olives and cheese. —Arge Salvatori, Little Ferry, New Jersey
Nutrition Facts:
3/4 cup: 148 calories, 12g fat (2g saturated fat), 6mg cholesterol, 389mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
19/20
Chicken Pasta Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well) makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois
Nutrition Facts:
1-1/2 cups: 263 calories, 6g fat (1g saturated fat), 20mg cholesterol, 405mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 16g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1 fat.
20/20
Cool Beans Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This protein-filled dish could be served as a colorful side dish or a meatless entree. When you make it, double the recipe—it will be gone in a flash! The basmati rice adds flavor and texture, and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Nutrition Facts:
1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
Meal-Prep Salad FAQs
How long can a meal-prep salad last?
On average, a meal-prep salad can last for up to three days in the fridge, but the timing increases or decreases depending on the ingredients in the salad. Certain leafy greens and cooked proteins have shorter shelf lives than others.
How do you meal-prep salads and keep them fresh?
The best way to meal-prep salads and keep them fresh is to prepare as many components as you can ahead of time but store the components separately from each other. That way, all the salad components are ready to go when you’re prepared to make the salad and they’re not sitting together for days in the fridge.
What are the best leafy greens for meal-prep salads?
Kale, romaine and cabbage are the best leafy greens for meal-prep salads. These hearty greens hold up well throughout the week when tossed in a dressing with other vegetables, grains and protein. If you want to use a thinner green like spinach, arugula, little gem, endive or escarole, store it separately from the other salad components so it doesn’t wilt and become soggy.
