10 Grain Salads to Prep on Sunday and Eat All Week Long

updated May 23, 2023
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Make one big batch of a grain salad on Sunday and you’re already off to better eating for the week. They’re a wholesome side dish next to meat or fish and can also hold their own for dinner with the right mix of add-ins. When you’re in search of a light vegetarian main, grain salads are the answer. They’re also one of the smartest, easiest ways to make lunch for the week.

You’ll need a few recipes to put into regular rotation, so we created a list of our favorites. From a meaty chicken and rice combination inspired by Ottolenghi to a mix containing brown rice, nuts, and apples, you can go as fancy or fuss-free as you need.

Grain Salads for Meal Prep

1 / 10
Farro Salad with Roasted Eggplant, Caramelized Onion, and Pine Nuts

Caramelized onions add sweetness to this Mediterranean-inspired grain salad that’s made extra fragrant, thanks to lots of chopped fresh mint.

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2 / 10
Roast Chicken and 3-Rice Salad

This colorful rice salad calls for shiso, a unique herb that’s part of the mint family but tastes mildly like cumin and cilantro. However, if you can’t get ahold of it, the salad will be just as tasty if you swap in arugula.

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3 / 10
Meyer Lemon Grain Salad with Asparagus, Almonds and Goat Cheese

While this recipe calls for a mix of farro and Israeli couscous, you can use just about any grain you’d like to make this tangy, crunchy salad.

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4 / 10
Tabbouleh Salad with Bulgur, Quinoa, or Cracked Wheat

Tabbouleh is a classic Middle Eastern salad that’s most commonly seen made with bulgur, but if you’d like to add some protein to it, feel free to use quinoa instead.

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5 / 10
Wheat Berry Salad with Tomatoes, Corn and Basil

This salad is wonderful made in the peak of summer when there’s an abundance of fresh corn and juicy tomatoes, but it’s also quite tasty made with frozen corn and grocery store tomatoes, so don’t hesitate to make it whenever the craving hits.

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6 / 10
Warm Bulgur and Lentil Salad with Roasted Shrimp

Go ahead and make a double batch of the bulgur and lentil salad, as it makes for a hearty, protein- and fiber-filled lunch, even when served without the roasted shrimp.

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7 / 10
Quick Balsamic Quinoa Salad

This simple grain salad comes together in a matter of minutes, especially if you start with pre-cooked quinoa. Keep some in your freezer to make it extra easy on yourself.

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8 / 10
Brown Rice Salad with Apples, Walnuts, and Cherries

Green beans and chopped chives add a pop of color and boost the savory factor of this fruit- and nut-packed grain salad.

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9 / 10
Warm Beet and Farro Salad

While this salad is incredibly comforting when served warm, it’s not any less satisfying when served at room temperature or cold, so pack up those leftovers for lunch!

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10 / 10
Greek-ish Grain Salad

I love grain salads, and I love Greek salad, and there’s not much in this world that isn’t improved by a few slabs of feta cheese. Given all that, I’m not sure why it took me so long to put them all together. This is the big salad of my dreams.

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