17 Quick and Healthy Salad Meal Prep Recipes

Take your healthy eating to the next level.
Last Updated
February 25, 2024
Editorial Staff
Healthy kale and quinoa salad
Adobe Stock
This article may have featured some affiliate links that are independently selected by our editors. We may earn affiliate revenue and commission when you buy something here. Affiliate Disclosure

It’s hard to make healthy and satisfying meals during the week when you’re short on time. Most of us know that we should be eating more salads, but it’s tough to find recipes that are quick and easy to follow. And let’s face it, most salads are pretty boring.

Luckily, with these quick and healthy salad meal prep recipes, you’ll have no trouble creating delicious and nutritious lunches for work or school.


The 17 Best Salad Meal Prep Recipes

These recipes are all flavorful and satisfying, so you’ll never feel deprived or hungry again.

Rainbow Citrus Crunch Salad

Image of rainbow citrus crunch salad
How Sweet Eats

Rainbow Citrus Crunch Salad is a colorful and crunchy salad that is perfect for any occasion.

The salad consists of oranges, grapefruit, tangerines, and clementines tossed with chopped red onions, tomatoes, crumbled blue cheese, and sunflower seeds.

This salad is perfect for a summer picnic or potluck party. The rainbow of colors makes it a fun attraction for the eyes as well as the palate.


Mediterranean Quinoa Salad

Quinoa mediterranean salad
Adobe Stock

Mediterranean Quinoa Salad is a refreshing and healthy salad that is perfect for any summer meal. This salad features quinoa, cucumbers, tomatoes, red onions, and feta cheese.

The quinoa provides a hearty texture, while the cucumbers and tomatoes add sweetness and acidity to the mix. The feta cheese finishes everything off with a creamy consistency that balances out all of the flavors perfectly.

Whether you’re looking for a light meal or an afternoon snack, Mediterranean Quinoa Salad is sure to hit the spot!


Buffalo Chopped Chicken Salad

Image of buffalo chopped chicken salad
One Balanced Life

Buffalo chopped chicken salad is a flavorful, easy-to-make dish that is perfect for a summer picnic or potluck. The salad is made by combining finely chopped buffalo chicken with celery, red onion, and blue cheese dressing.

It is then mixed with heart-healthy greens and finished with a sprinkle of dried cranberries. The flavor of the buffalo chicken mixture is fantastic, and the salad can be enjoyed as a main course or side dish.

The combination of flavors makes this dish an ideal choice for anyone looking for something different and exciting to eat.


Grilled Chicken Salad

Image of grilled chicken salad
Dinner at the Zoo

The grilled chicken salad makes for a healthy and hearty lunch or dinner option. When preparing the salad, be sure to use high-quality chicken that has been grilled to perfection.

The key to making this dish delicious is incorporating ingredients that will give it flavor and texture. Some of the best options include tomatoes, cucumbers, and red onion.

Be sure to season the chicken with salt and pepper before grilling it so that the flavors come through in the salad. Finally, make sure to enjoy a cold glass of lemonade or watermelon ice cream while you savor this delicious meal.


Chinese-Inspired Chicken Salad

Image of chinese-inspired chicken salad
Canva Photos

Chinese-Inspired Chicken Salad is a light and refreshing salad that is perfect for summertime. The flavors of the chicken and the fresh vegetables are combined together to create a delicious and colorful salad.

This recipe is made with cooked chicken, mandarin oranges, red bell peppers, celery, and green onions. The dressing is made with soy sauce, rice vinegar, honey, and garlic. This salad can be served as an appetizer or main course.


Vegan Caesar Salad With Crisp Chickpeas

Image of vegan caesar salad with crisp chickpeas
NYT Cooking

Vegan Caesar Salad with Crisp Chickpeas is a delicious and nutritious salad that can be made in just a few minutes. It is perfect for a quick and easy meal or as an appetizer. The chickpeas give the salad a crispy texture and a hint of flavor.

The Caesar dressing is made with olive oil, lemon juice, garlic, herbs, and salt and pepper to taste. It is also vegan, gluten-free, and dairy-free.


Quinoa Chickpea Salad with Lemon Dill Dressing

Image of quinoa chickpea salad with lemon dill dressing
The Recipe Well

Quinoa Chickpea Salad with Lemon Dill Dressing is a delicious and nutritious salad that is perfect for a summer meal.

Quinoa is a great source of fiber and protein, and chickpeas add flavor and texture.

The dressing is made with lemon, dill, olive oil, and salt, which give it a nice balance of flavors. This salad is easy to make and can be enjoyed as a light lunch or dinner.


Mediterranean Bean Salad

Close-up of mediterranean bean salad
A Cedar Spoon

Mediterranean Bean Salad is a dish that originated from the Mediterranean region. It is made up of beans, tomatoes, and olive oil.

The beans are cooked in a variety of ways, including boiled, roasted, or steamed. The salad can be served cold or at room temperature.

It is most commonly made with kidney beans but can also include other types of beans.


Shrimp Cobb Salad

Image of shrimp cobb salad
Little Sunny Kitchen

Shrimp Cobb Salad is a dish made of shredded lettuce, diced tomatoes, diced red onion, hard-boiled eggs, and crumbled bacon.

It is then garnished with shrimp and avocado. It is a light and refreshing salad that can be enjoyed any time of the year.


Shrimp Caesar Salad

Homemade Shrimp Caesar Salad
Adobe Stock

Shrimp Caesar Salad is a popular dish that can be enjoyed by anyone. It is made up of romaine lettuce, croutons, Parmesan cheese, and shaved parmesan cheese.

Then, it is topped with cooked shrimp that have been coated in a garlic and lemon dressing.

The salad can also include other optional ingredients such as canned black olives, anchovies, or diced tomatoes.


Shaved Brussels Sprout Salad with Honey Dijon Dressing

Image of shaved brussels sprout salad with honey dijon dressing
Slender Kitchen

This dish is a simple but delicious way to enjoy Brussels sprouts. The shaved Brussels sprout salad with honey dijon dressing is perfect for a light and refreshing summer meal.

The Brussels sprouts are lightly cooked in a honey and Dijon mustard dressing, which gives them a sweet and savory flavor.

This salad is perfect for those who are looking for something healthy and tasty to serve at their next party or BBQ.


Spicy Thai Salad

Image of spicy thai salad
Straight Up Food

Spicy Thai Salad is a popular dish made with chicken, shrimp, and crispy rice noodles. The salad is tossed with a spicy peanut sauce and served with shredded carrots and cucumbers.

The salad is often compared to the Thai version of Caesar salads because of its mix of flavors and textures. The chicken, shrimp, and rice noodles are cooked until they are tender but still have a bit of a bite.

Then the salad is tossed with a creamy peanut sauce that is spiced up with garlic, ginger, and hot peppers. The dressing gives the salad an intense flavor that will tantalize your taste buds.

The salad is topped with shredded carrots and cucumbers for added sweetness and crunchiness. It’s also easy to customize by adding additional ingredients, such as grilled chicken or shrimp, if you want to make it more substantial.


Southwest Salad

Image of southwest salad
The Cozy Cook

Southwest Salad is a popular salad that is made with ingredients such as corn, tomatoes, green onions, and black beans. This salad is typically served cold or at room temperature and can be enjoyed as a side dish or as a main course.

Southwest Salad can be made with a variety of dressings, so it is perfect for those who want to add their own flavor profile.


Roasted Beet Salad with Goat Cheese, Walnuts & Honey-Dijon Vinaigrette

Image of roasted beet salad with goat cheese, walnuts & honey-dijon vinaigrette
Once Upon a Chef

This is a delicious and nutritious salad that can be enjoyed as a light appetizer or main course. The beet salad is made with roasted beets, crumbled goat cheese, toasted walnuts, and a honey-dijon vinaigrette.

The sweet and savory flavors of the beets and goat cheese are combined with the crunchy walnuts for a delicious and satisfying salad.

The honey-dijon vinaigrette provides just the right amount of sweet and savory flavor while also providing health benefits such as antioxidants.

This healthy beet salad is perfect for any occasion, whether you’re looking for something special to eat on your own or want to serve it at a party or dinner.


Kale Quinoa Salad with Lemon Dressing

Close-up of kale quinoa salad with lemon dressing
Sip and Spice

Kale and quinoa salads are a staple in any healthy diet. They are high in fiber, protein, and antioxidants which make them a perfect option for those looking to improve their health.

This kale quinoa salad with lemon dressing is delicious and healthy. The dressing is light and refreshing, perfect for summertime meals.

The salad is easy to make and can be ready in just a few minutes.


Quinoa Cranberry Pecan Arugula Salad

Image of quinoa cranberry pecan arugula salad
A Virtual Vegan

Quinoa cranberry pecan arugula salad is a light and refreshing salad that is perfect for any summer meal. The combination of quinoa, cranberries, and pecans makes for a delicious and nutritious combo that will leave you feeling satisfied.

Quinoa is a versatile grain that can be cooked in many different ways, making it an ideal choice for salads.

The Alia Root vegetables are used to give the salad a sweetness and crunch that balances out the bitterness of the quinoa.

This recipe is easy to make and can be prepared in just minutes so that you can have a healthy and delicious lunch or dinner ready in no time at all!


Kale Cranberry Feta Salad

Close-up of kale cranberry feta salad
The Delicious House

Kale Cranberry Feta Salad is a delicious and nutritious salad that is perfect for a light lunch or dinner. The salad consists of kale, crumbled feta cheese, and diced cranberries.

The kale provides a powerful source of vitamins A and C as well as fiber, while the cranberries provide antioxidants and sweetness.

The feta cheese is a perfect addition because it balances out the bitter taste of the kale and Adds creaminess to the salad. This salad is easy to make and can be enjoyed by anyone who loves healthy food!

More from FoodMasta