When you need to cut back from overspending on your food budget, one of the top ways to do so is to start with meal prepping. Meal prepping is a great way to be productive in the kitchen, eat healthier, and save yourself the time in the future from having to think of what to cook and actually cook.
When you’re not sure where to start, salads are a great place to start your meal-prepping journey. It’s easy to prepare a big batch of salad in advance that can be spread out over a number of days. They require very minimal effort and allow you to enjoy an instant veggie side anytime you want.
That’s why today I’m sharing practical ways you can meal prep salads without getting them soggy so you can have ready to eat salad recipes within reach.
How To Meal Prep Salads
Use fresh ingredients
The first thing you’ll want to do in order to meal prep salads is to decide what type of salads you’d like to eat. Start by taking an inventory in your fridge and pantry to see what key ingredients you currently have and make a list of ingredients you’ll want to shop for the next time you’re out. This includes any reusable containers you’ll need for prepping and storing your salads and dressings, etc.
Use a paper towel
Once you have all of your ingredients laid out, you’ll want to give them a thorough rinse and then pat them dry with a paper towel. The paper towel is essential for ensuring you remove a lot of the moisture from your veggies so you won’t have a soggy salad. This will help your leafy greens stay fresh and crisp for as long as possible. Afterall, who wants a wilted salad?
Cool down any cooked items
Some salads require cooked food items like chicken breasts, black beans, boiled eggs, and corn to name a few. Just be sure to allow enough time for your food to cool down before adding them into your meal prep salads.
Keep your dressing separate
Whether you’re using a mason jar or to go plate, you’ll want to keep your dressing separate from your ready to eat salad, like in a smaller-sized container or condiment packet.
5 Meal Prep Salad Ideas
Rotisserie Chicken & Egg Chopped Salad
If you’re looking for a hardy and keto-friendly salad idea to meal prep, the rotisserie chicken and egg chopped salad should be at the top of your list.
When you’re short on time, this meal prep salad idea is a great way to pack a powerful punch of protein into your salad is to throw in a portion of precooked rotisserie chicken breast.
526 calories
Ingredients
- 4 oz Rotisserie chicken – 200 calories
- 2 Egg, large – 144 calories
- ¾ Cucumber, medium – 31.5 calories
- 2 Uncured bacon, slice – 88 calories
- ¼ Avocado, small – 58.25 calories
- ⅓ Tbsp Balsamic vinegar – 4.62 calories
- ⅛ tsp Salt – 0 calories
- ⅛ tsp Pepper – 0 calories
Instructions
- Slice bacon into small pieces
- Cook bacon on the stove top on low heat, until bacon has cooked through
- Hard boil egg by bringing egg to a boil in a pot of water, and boiling for 7 minutes. Once cooled, slice boiled egg into small pieces.
- Chop rotisserie chicken, avocado, and cucumber into small pieces.
- Combine all ingredients in a reusable bowl or mason jar, served with a side of balsamic vinegar, salt & pepper. When you’re ready to eat, mix to combine and enjoy!
- No meat? Use black beans instead of the chicken breast, and more avocado or soy bacon instead of the bacon.
Viral Chili Crunch Salad
When you’re wanting a break from meal prepping salads with leafy greens, take a stab at this viral chili crunch salad.
460 calories
Ingredients
- ¼ Bell pepper, orange – 6 calories
- ¼ Bell pepper, yellow – 12.5 calories
- ¼ Bell pepper, red – 9.25 calories
- ½ Cucumber, medium – 21 calories
- 4 oz Rotisserie chicken – 200 calories
- ½ Avocado, small – 116.5 calories
- 2 tsp Olive oil (tsp) – 80 calories
- ⅛ tsp Onion powder – 0 calories
- ⅛ tsp Red pepper flakes – 0 calories
- ⅛ tsp Garlic salt – 0 calories
- ¼ tsp Paprika – 0 calories
- 1 tsp Everything bagel seasoning (tsp) – 15 calories
Instructions
- Dice up veggies, chicken breast, and avocado.
- Mix together in a reusable bowl or mason jar.
- When you’re ready to eat, top with oil and seasonings, stir to combine.
- Note: If you want to use Trader Joe’s (or similar) “chili crunch” sauce instead of the oil, garlic salt, onion, red pepper flakes, and paprika – you can! 1 Tbsp of the sauce is the same serving size as the 1 Tbsp oil (per serving) in this recipe.
- No meat? Use white or black beans.
Salad in a Jar with Sausage and Egg
Mason jar salads work great as ready to eat, grab and go options for salads. This salad in a jar can be a great option for incorporating fresh leafy greens into your breakfast.
418 calories
Ingredients
- 2 cups Leafy greens, spinach, raw – 14 calories
- 1 Bell pepper, red – 37 calories
- ⅓ cup Cheese, shredded, cheddar – 152 calories
- 1 Sausage, chicken – 140 calories
- 1 Egg, large – 72 calories
- 1 Tbsp Red wine vinegar (Tbsp) – 3 calories
Instructions
- Hard boil egg & cut in halves.
- Slice sausage into coin shapes.
- Spray a pan with an oil spray.
- Combine all ingredients in a salad jar.
- Add dressing at the end (right before you eat).
- Note: I personally like these brands of sausage – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells
Southwestern Chopped Salad
One of my favorite types of salads ever is the southwestern chopped salad. It has a perfect array of crunch, hardiness, and fresh ingredients that make this meal prep salad idea one for the win.
583 calories
Ingredients
- ¼ cup Beans & legumes, black beans, cooked – 57 calories
- 2 cups Cabbage, shredded – 44 calories
- 2 cups Leafy greens, romaine – 14 calories
- ⅛ cup Pumpkin seeds – 80 calories
- 1 Tbsp Feta cheese (Tbsp) – 25 calories
- 3 oz Sirloin Steak – 95 calories
- ½ Avocado, small – 116.5 calories
- 1 tsp Olive oil (tsp) – 40 calories
- 1 Tbsp Balsamic vinegar – 14 calories
- 1 Lime (half) – 0 calories
- ½ oz Tortilla chips – 61.5 calories
- 1 tsp Butter (tsp) – 36 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
- Slice steak into small pieces
- Melt butter in a small pan, then cook steak on medium-low heat until cooked through. Season with salt & pepper.
- Dice avocado and crush tortilla chips
- In a large bowl combine lettuce, cabbage, steak, avocado, feta, pumpkin seeds, and tortilla chips
- Top with olive oil, vinegar, and more salt & pepper
- Mix well, and enjoy!
- Note: if your store carries cotija cheese, you can use that instead of feta
- No meat? Use more beans. No cheese? Use more steak, beans, or avocado, and use oil when cooking your steak instead of butter.
Greek Salad in a Jar
Brighten up your meals with this popular Greek cuisine traditionally made with fresh ready to eat tomatoes, cucumbers, onion, feta cheese, and olives.
467 calories
Ingredients
- 6 oz Chicken thigh, boneless, skinless, raw – 190 calories
- ½ Cucumber, medium – 21 calories
- ½ cup Tomatoes, grape – 16 calories
- ½ cup Artichoke hearts – 35 calories
- ⅓ cup Cheese (crumbled, feta cheese) – 133 calories
- ½ oz Olives, sliced – 25 calories
- 1 tsp Avocado oil (tsp) – 41 calories
- 2 Tbsp Red wine vinegar (Tbsp) – 6 calories
- 1 tsp Thyme, dried – 0 calories
- ¼ tsp Oregano – 0 calories
- ¼ tsp Basil, dried – 0 calories
- ⅛ tsp Garlic salt – 0 calories
Instructions
- Season chicken well on both sides with garlic salt, basil, oregano, and thyme
- Add avocado oil to a pan
- Cook chicken for ~5 minutes on both sides, until cooked through
- Slice into small pieces
- Slice cucumber and artichoke hearts into small pieces, and tomatoes in halves
- In a large bowl mix cucumber, artichoke hearts, tomatoes, and more garlic salt, basil, oregano, and thyme
- In a large mason jar, add (in order): red wine vinegar, cucumber & tomato salad, chicken, feta, and olives
- Add a lid to your jar, and enjoy whenever you’re ready (don’t exceed 3 days)
- No chicken? Use beans. No dairy? Use oil with your red wine vinegar for a dressing.
Interested in more cold meal prep ideas? We’ve got you covered!
If you like these salad recipes, you’ll love this full list of 50+ best low carb salads to try.
